Tabel NutrisiKeterangan: Prot : Protein Carb : Carbohydrate Fat : Fat Fbr : Fiber Cal : Calorie Sd : Sodium Chol : Cholesterol GL : Glycemic Load AAS : Amino Acid Score GI : Glycemic IndexSize per serving : 100grFoodProtCarbFatFbrCalSdCholGLAASGI
Beras Merah3 gr23 gr1 gr2 gr1115 mg067550
Beras Putih2 gr21 gr01 gr975 mg057164
Beras Coklat/Wild Rice4 gr21 gr02 gr1013 mg068457
Kentang rebus2 gr20 gr02 gr865 mg0511087
Kentang panggang2 gr22 gr01 gr935 mg0510985
Kentang goreng (French Fries)4 gr38 gr17 gr4 gr319194 mg099175
Keripik Kentang Berbumbu8 gr53 gr32 gr4 gr491750 mg01211954
Ubi rebus (sweet potato)1 gr18 gr03 gr7627 mg048377
Ubi panggang2 gr21 gr03 gr9036 mg0582NA
Ketela rebus/panggang1 gr28 gr04 gr1168 mg067625
Jagung rebus3 gr25 gr1 gr3 gr10817 mg068360
Snack Jagung (Corn Flake)2 gr24 gr01 gr101266 mg07NA72
Tortilla6 gr45 gr3 gr6 gr21845 mg0225663
Popcorn bumbu karamel4 gr79 gr13 gr5 gr431206mg5 mg2311872
Mie telor masak berbumbu5 gr25 gr2 gr1 gr1385 mg29 mg759NA
Mihun beras masak berbumbu1 gr25 gr01 gr10919 mg057161
Mi Instant10 gr53 gr17 gr2 gr400019NA47
Spaghetti6 gr31 gr1 gr2 gr157131 mg084438
Alpukat2 gr9 gr15 gr7 gr1607 mg021290
Anggur1 gr8 gr01 gr320013546
Apel dengan kulit014 gr02 gr521 mg013138
Apel tanpa kulit013 gr01 gr480013038
Apricot (manisan)1 gr25 gr02 gr984 mg092931
Jus Apel1 gr41 gr0016625 mg09NA41
Blewah1 gr8 gr01 gr3416 mg023465
Blackberry1 gr10 gr05 gr431 mg03NA46
Blueberry1 gr12 gr02 gr571 mg043440
Buah Naga1 gr14 gr1 gr1 gr50NANANANA37
Ceri (jenis manis)1 gr16 gr02 gr630055122
Durian1gr27 gr5 gr4 gr1472 mg06NA39
Jambu biji3 gr14 gr1 gr5 gr682 mg042417
Jeruk1 gr12 gr02 gr470024448
Jus Jeruk1 gr10 gr00451 mg022446
Kelapa (daging kelapa)3 gr15 gr33 gr9 gr35420 mg028745
Kelapa (air kelapa)1 gr4 gr01 gr19105 mg01873
Kelapa (santan mentah)2 gr6 gr24 gr2 gr23015 mg028741
Kesemek1 gr19 gr04 gr701 mg0511250
Kismis3 gr79 gr04 gr29911 mg0465264
Kiwi1 gr15 gr1 gr3 gr613 mg0410553
Kurma murni (jenis deglet noor)2 gr75 gr08 gr2822 mg03953103
Labu (rebus)1 gr5 gr01 gr201 mg01560
Leci1 gr17 gr01 gr661 mg05NA57
Lemon1 gr9 gr03 gr292 mg02NA54
Jus Lemon09 gr00251 mg01NANA
Mangga1 gr17 gr02 gr652 mg033151
Markisa2 gr23 gr1 gr10 gr9728 mg06NA30
Melon1 gr9 gr01 gr3618 mg015193
Mentimun (dengan kulit)1 gr4 gr00152 mg01620
Mentimun acar02 gr01 gr111208 mg0061NA
Nanas1 gr13 gr01 gr501 mg038159
Nangka1 gr24 gr02 gr943 mg010NA70
Pear011 gr04 gr420025638
Pepaya1 gr10 gr02 gr393 mg01760
Persik (peach)1 gr10 gr01 gr390035442
Pisang1 gr23 gr03 gr891 mg056251
Keripik Pisang2 gr58 gr34 gr8 gr5196 mg02391NA
Sawo020 gr1 gr5 gr8312 mg0418NA
Semangka1 gr8 gr00301 mg015280
Strawberi1 gr8 gr02 gr321 mg024840
Srikaya1 gr17 gr03 gr6614 mg05NANA
Asparagus matang tanpa garam2 gr4 gr02 gr2214 mg029215
Bangkuang1 gr9 gr05 gr384 mg01NANA
Bawang bombay1 gr8 gr01 gr3110 mg029610
Bawang merah mentah1 gr9 gr02 gr404 mg022215
Bawang putih mentah6 gr33 gr02 gr14917 mg098430
Bayam masak tanpa garam3 gr4 gr02 gr2370 mg011200
Brokoli rebus1 gr4 gr1 gr3 gr227 mg01NA0
Buncis rebus2 gr8 gr03 gr351 mg028748
Bunga kol2 gr4 gr02 gr2315 gr021020
Cabai hijau pedas mentah2 gr9 gr01 gr407 mg03870
Cabai merah pedas mentah2 gr9 gr01 gr409 mg03930
Jahe mentah2 gr18 gr1 gr2 gr8013 mg0746NA
Jamur kuping kering9 gr73 gr1 gr70 gr28435 mg03NANA
Jamur shitake tanpa garam2 gr14 gr02 gr564 mg0537NA
Jamur shitake dengan garam2 gr14 gr02 gr54240 mg0537NA
Jamur kaleng2 gr5 gr02 gr25425 mg0256NA
Kacang Ijo rebus7 gr19 gr08 gr1052 mg048331
Kacang merah rebus (kidney)9 gr23 gr07 gr1272 mg098928
Kacang merah rebus (adzuki)8 gr25 gr07 gr1288 mg097935
Kacang panjang mentah3 gr8 gr00474 mg0311728
Kacang panjang rebus3 gr9 gr00474 mg0311728
Kacang polong matang tanpa garam7 gr17 gr1 gr0983 mg09NA48
Kacang polong matang dengan garam7 gr17 gr1 gr098239 mg09NA48
Kedele rebus17 gr10 gr1 gr6 gr1731 mg0311820
Kubis mentah1 gr6 gr03 gr2518 mg02580
Labu matang tanpa garam1 gr5 gr01 gr201 mg01560
Lobak matang tanpa garam1 gr5 gr02 gr2216 mg0167NA
Lobak matang dengan garam1 gr4 gr04 gr20265 mg01127NA
Pare rebus1 gr4 gr02 gr196 mg01NA0
Peterseli (parsley)3 gr6 gr1 gr3 gr3656 mg03750
Tauge rebus2 gr4 gr01 gr2110 mg027325
Rebung rebus dengan garam2 gr2 gr01 gr11240 mg017220
Rebung rebus tanpa garam2 gr2 gr01 gr124 mg017220
Sayur asin kalengan1 gr5 gr03 gr19661 mg0158NA
Seledri matang tanpa garam1 gr4 gr02 gr1891 mg0158NA
Selada (home prepared)1 gr12 gr3 gr1 gr7823 mg8 mg51050
Terong matang tanpa garam1 gr9 gr03 gr351 mg026315
Terong matang dengan garam1 gr8 gr03 gr33239 mg026315
Tomat Merah mentah1 gr4 gr01 gr185 mg01520
Tomat Kuning mentah1 gr3 gr01 gr1523 mg01670
Wortel mentah1 gr10 gr03 gr4169 mg02NA16
Jus wortel1 gr9 gr01 gr4029 gr02NA43
Almond panggang kering22 gr19 gr53 gr12 gr5971 mg00550
Almond panggang minyak21 gr18 gr55 gr11 gr6071 mg0055NA
Kacang mede panggang kering15 gr33 gr46 gr3 gr57416 mg0210522
Kacang mede panggang minyak17 gr30 gr48 gr3 gr58013 mg0110025
Kacang tanah panggang kering24 gr22 gr50 gr8 gr5856 mg007014
Kacang tanah panggang minyak26 gr19 gr49 gr7 gr5816 mg007014
Kacang tanah rebus bergaram13 gr21 gr22 gr9 gr318751 mg047014
Dada ayam goreng33 gr1 gr5 gr018779 mg91 mg1136NA
Dada ayam panggang31 gr04 gr016574 mg85 mg0136NA
Dada ayam rebus29 gr03 gr015163 mg77 mg0136NA
Paha ayam goreng28 gr1 gr10 gr021895 mg102 mg1136NA
Paha ayam panggang26 gr011 gr020988 mg95 mg0136NA
Sayap ayam goreng30 gr09 gr021191 mg84 mg0136NA
Sayap ayam panggang30 gr08 gr020392 mg85 mg0136NA
Sayap ayam rebus27 gr07 gr018173 mg74 mg0136NA
Bandeng26 gr09 gr019092 mg67 mg0148NA
Bawal26 gr03 gr012856 mg57 mg0124NA
Belut24 gr015 gr023665 mg161 mg0148NA
Cod Atlantik23 gr01 gr010578 mg55 mg0148NA
Cod Pasifik23 gr01 gr010591 mg47 mg0148NA
Cumi-cumi (goreng)18 gr8 gr7 gr0175306 mg260 mg5108NA
Gurame23 gr07 gr016263 mg84 mg0148NA
Gurita30 gr4 gr2 gr0164460 mg96 mg4107NA
Herring Atlantik33 gr017 gr0290164 mg110 mg0148NA
Herring Pasifik21 gr018 gr025095 mg99 mg0148NA
Ikan asin mackerel18 gr025 gr03054450 mg95 mg0NANA
Kakap26 gr02 gr012857 mg47 mg0148NA
Keong ukuran sedang (jenis whelk)48 gr16 gr1 gr0275412 mg130 mg8114NA
Keong besar jenis conch (panggang)26 gr2 gr1 gr0130153 mg65 mg2NANA
Kepah24 gr7 gr4 gr0172369 mg56 mg5107NA
Kepiting (biru)20 gr02 gr0102279 mg100 mg0113NA
Kijing (remis besar)26 gr5 gr2 gr0148112 mg67 mg4107NA
Lele19 gr08 gr015280 mg64 mg0148NA
Lobster26 gr3 gr2 gr0143227 mg90 mg3113NA
Mackerel Atlantik24 gr018 gr026283 mg75 mg0148NA
Mackerel Pasifik26 gr010 gr0201110 mg60 mg0148NA
Remis23 gr01 gr0112265 mg53 mg0NANA
Salmon25 gr08 gr018256 mg71 mg0148NA
Sarden Atlantik kaleng25 gr011 gr0208505 mg142 mg0148NA
Sarden Pasifik kaleng saus tomat21 gr1 gr10 gr0186414 mg61 mg1108NA
Sotong32 gr2 gr1 gr0158744 mg224 mg2107NA
Teri goreng (anchovy)29 gr010 gr02103667 mg85 mg0148NA
Tiram jenis abalone (goreng)20 gr11 gr7 gr0189591 mg94 mg6107NA
Tiram jenis eastern oyster14 mg8 gr5 gr0137422 mg105 mg5107NA
Tiram jenis Pasifik oyster19 gr10 gr5 gr0163212 mg100 mg6107NA
Trout (ikan air tawar)27 gr08 gr019067 mg74 mg0148NA
Tuna30 gr06 gr018450 mg49 mg0148NA
Udang (shrimp)21 gr01 gr099224 mg195 mg0113NA
Telur rebus dengan cangkang (hard-boiled)13 gr1 gr11 gr0155124 mg424 mg1132NA
Telur rebus tanpa cangkang/ dipecahkan (poached)13 gr1 gr10 gr0142294 mg422 mg1137NA
Omelet11 gr1 gr12 gr0157161 mg356 mg1136NA
Telur ceplok14 gr1 gr15 gr0196204 mg457 mg1136NA
Telur orak arik11 gr2 gr12 gr0167280 mg352 mg2132NA
Eggnog4 gr14 gr7 gr013554 mg59 mg7131NA
Putih telur mentah segar11 gr1 gr0048166 mg01145NA
Kuning telur mentah segar16 gr4 gr27 gr031748 mg1234 mg2146NA
Telur mentah segar utuh13 gr1 gr10 gr0143140 mg423 mg1136NA
Telur bebek mentah segar utuh13 gr1 gr14 gr0185146 mg884 mg1139NA
Telur angsa mentah segar utuh14 gr1 gr13 gr0185138 mg852 mg1139NA
Telur puyuh mentah segar utuh13 gr011 gr0158141 mg844 mg0132NA
Telur kalkun mentah segar utuh14 gr1 gr12 gr0171151 mg933 mg1132NA
Roti gandum utuh (whole-wheat bread)13 gr41 gr3 gr7 gr247472 mg0192262*
Roti gandum utuh panggang (whole-wheat bread, toasted)16 gr41 gr4 gr9 gr306583 mg02522NA
Roti putih rendah sodium tanpa garam (white bread, low sodium no salt)8 gr51 gr3 gr2.4 gr26727 mg0295376
Roti putih rendah sodium panggang (white bread, low sodium no salt, toasted)9 gr54 gr4 gr029330 mg1 mg3553NA
Roti putih panggang (white bread, toasted)9 gr54 gr4 gr3 gr293592 mg1 mg3253NA
Roti bagel telur11 gr53 gr2 gr2 gr278505 mg24 mg324872
Roti bagel gandum11 gr53 gr1 gr4 gr255507 mg03053NA
Hamburger (McDonald)12 gr31 gr9 gr1 gr252507 mg27 mg16NA76
Hamburger (Burger King)14 gr28 gr12 gr2 gr275455 mg35 mg146976
Tempe Rebus18 gr9 gr11 gr019614 mg05793
Tofu goreng17 gr10 gr20 gr4 gr27116 mg041072
Daging sapi panggang (bagian chunk tanpa lemak)26 gr07 gr017174 mg64 mg0154NA
Daging sapi panggang (bagian bottom sirloin tanpa lemak)26 gr010 gr019354 mg83 mg094NA
Daging sapi panggang (bagian tenderloin tanpa lemak)28 gr013 gr023172 mg83 mg0144NA
Daging sapi panggang (bagian rib tanpa lemak)28 gr015 gr025373 mg81 mg0144NA
Daging sapi asap (sliced)19 gr1 gr6 gr01391431 mg67 mg1NANA
Daging kambing panggang27 gr03 gr014386 mg75 mg0116NA
Daging kerbau panggang27 gr02 gr013156 mg61 mg0155NA
Sosis sapi matang18 gr028 gr0332652 mg82 mg093NA
Corned sapi (kaleng)19 gr1 gr7 gr01421342 mg65 mg1NANA
Quaker, Instant Oatmeal, fruit & cream, dengan air mendidih1 gr14 gr1 gr1 gr7294 mg06NA59
Quaker, Instant Oatmeal, French Vanilla, dengan air mendidih2 gr20 gr1 gr2 gr102154 mg09NA59
Quaker, Instant Oatmeal, Honey Nut, dengan air mendidih2 gr19 gr2 gr2 gr107147 mg09NA59
Donat dengan coklat atau gula5 gr57 gr20 gr2 gr417340 mg57 mg33102108
Kue bolu5 gr61 gr3 gr0289244 mg102 mg3910873
Brownies5 gr64 gr16 gr2 gr405312 mg17 mg3810642
Muffin panggang dengan kismis5 gr56 gr9 gr8 gr313527 mg9 mg298960
Croissant keju9 gr47 gr21 gr3 gr414555 mg57 mg277967
Waffle panggang7 gr49 gr10 gr2 gr312730 mg15 mg288576
Biskuit plain komersial6 gr48 gr17 gr1 gr3651052 mg1 mg285359
Coklat wafer7 gr72 gr14 gr3 gr433580 mg2 mg458378
Cracker meal9 gr812 gr3 gr38328 mg0573865
Pie buah (kering)3 gr43 gr16 gr3 gr316374 mg374 mg2179NA
Pie apel2 gr34 gr11 gr2 gr237266 mg0177260
Puding coklat manis2 gr23 gr5 gr0142152 mg1 mg12NA47
Kue terang bulan plain10 gr71 gr5 gr3 gr3761215 mg21 mg4679NA
Kue pastry buah5 gr69 gr11 gr1 gr391334 mg0464559
Keripik pisang2 gr58 gr34 gr8 gr5196 mg02791NA
Keripik kentang tanpa garam7 gr53 gr35 gr5 gr5368 mg02710954
Keripik kentang dengan garam7 gr50 gr37 gr4 gr547525 mg02411654
Cemilan kedelai dengan garam27 gr53 gr7 gr4 gr376842 mg03012218
Susu bubuk26 gr38 gr27 gr0496371 mg97 mg2013745
Susu cair coklat komersial3 gr10 gr3 gr1 gr8360 mg12 mg513634
Susu cair rendah garam3 gr4 gr3 gr0613 mg14 mg3138NA
Susu kental manis8 gr54 gr9 gr0321127 mg34 mg3313761
Keju mozarella (whole milk)22 gr2 gr22 gr030062779 mg285NA
Keju fontina26 gr2 gr31 gr0389800 mg116 mg1135NA
Keju cream8 gr3 gr35 gr0349296 mg110 mg1127NA
Keju Swiss27 gr5 gr28 gr0380192 mg92 mg2143NA
Keju Parmesan38 gr4 gr29 gr04311529 mg88 mg2118NA
Keju Gouda25 gr2 gr27 gr0356819 mg114 mg2138NA
Keju cheddar25 gr1 gr33 gr0403621 mg105 mg1125NA
Krim bubuk5 gr5535 gr0545181 mg031139NA
Yoghurt plain (skim milk)6 gr8 gr005677 mg2 mg58020
Yoghurt plain (whole milk)3 gr5 gr3 gr06146 mg13 mg382NA
Yoghurt coklat tanpa lemak4 gr24 gr01 gr108135 mg1 mg12NANA
Yoghurt buah low fat4 gr19 gr1 gr010258 mg4 mg98247
Mentega dengan garam1 gr081 gr0717576 mg215 mg0136NA
Mentega tanpa garam1 gr081 gr071711 mg215 mg0136NA
Club soda (soft drink)0000021 mg0000
Cola tanpa cafein011 gr00414 mg02053
Coklat mix + susu3 gr12 gr3 gr08558 mg9 mg68541
Strawberry mix + susu3 gr12 gr3 gr08848 mg12 mg613932
Kopi instant000024 mg00NA0
Orange juice013 gr00542 mg04NA46
Teh hitam0000100000
Teh herbal0000100000
Kue Basah Jumlah/berat Komposisi giziGetuk lidri : 1 ptg/35 g Kalori 60 kal, protein 0,6 g, lemak 1,4 g, hidrat arang 11,2 g, air 21,4 gBika ambon : 1 ptg/70 g Kalori 158 kal, protein 2,1 g, lemak 0,2 g, hidrat arang 37,0 g, air 30,0 gKue mangkok : 1 buah/50 g Kalori 91 kal, protein 1,5 g, lemak 0,5 g, hidrat arang 20,2 g, air 27,6 gKelepon : 4 buah/50 g Kalori 50 kal, protein 0,6 g, lemak 2,7 g, hidrat arang 20,1 g, air 26,0 gKue apem : 1 ptg/45 g Kalori 84 kal, protein 1,5 g, lemak 0,7 g, hidrat arang 17,8 g, air 25,0 gLopis : 1 buah/60 g Kalori 98 kal, protein 1,7 g, lemak 1,3 g, hidrat arang 19,8 g, air 36,7 gPutu mayang : 4 buah/50 g Kalori 100 kal, protein 0,5 g, lemak 1,2 g, hidrat arang 21,9 g, air 26,2 gPapais : 1 buah/80 g Kalori 107 kal, protein 2,4 g, lemak 1,3 g, hidrat arang 21,6 g, air 14,1 gRisoles : 1 buah/40 g Kalori 135 kal, protein 2,1 g, lemak 1,4 g, hidrat arang 28,2 g, air 22,6 g
