Meja nutrisi
Semua konten diperiksa oleh jurnalis medis.Tahu apa yang ada di dalamnya
Siapa pun yang ingin atau perlu mengawasi timbangan harus mengetahui kira-kira berapa banyak energi yang terkandung dalam kentang goreng, keju, dll. Pada tabel di bawah ini Anda akan menemukan informasi nutrisi dari makanan dan hidangan penting. Angka tersebut adalah nilai rata-rata. Sumber energi protein, karbohidrat dan lemak disingkat E, KH dan F. Tanda "+" berarti bahwa nutrisi yang sesuai hanya terkandung dalam makanan dalam jumlah kecil.
|
| |||||
| energi | E. | KH | F. | ||
| susu dan produk susu | kkal | kJ | G | G | G |
| Susu mentega (0,2 l) | 75 | 315 | 7 | 8 | 1 |
| Buttermilk buah (0,2 l) | 125 | 525 | 6 | 21 | 1 |
| Susu murni, 3,5% F. (0,2 l) | 128 | 536 | 7 | 9 | 7 |
| Susu skim, 0,3% F. (0,2 l) | 70 | 295 | 7 | 10 | + |
| Air dadih (0,2 l) | 50 | 215 | 2 | 9 | + |
| Minuman buah whey (0,2 l) | 105 | 440 | 1 | 24 | 0 |
| Krim kocok, kocok (1 sdm) | 45 | 190 | + | + | 5 |
| Crème fraîche, 30% F. (1 sdm) | 45 | 185 | + | + | 4 |
| Krim asam, 10% F. (1 sdm) | 20 | 75 | + | 1 | 2 |
| Minuman susu campuran, misalnya pisang (0,25 l) | 205 | 910 | 10 | 33 | 4 |
| Yoghurt alami, 1,5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Yoghurt alami, 3,5% F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Minum yoghurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| Krim yogurt dengan buah (150 g) | 215 | 900 | 4 | 19 | 13 |
| Kuark, kurus (100 g) | 70 | 305 | 13 | 3 | + |
| Quark, 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Edam, 45% F.i.Tr. (30g) | 105 | 440 | 7 | + | 9 |
| Keju mentega, 60% F.i.Tr. (30g) | 115 | 485 | 5 | + | 10 |
| Gouda, 45% F.i.Tr. (30g) | 110 | 455 | 8 | 1 | 9 |
| Irisan roti panggang, 45% F.i.Tr. (20g) | 65 | 280 | 5 | + | 5 |
|
| |||||
| energi | E. | KH | F. | ||
| lemak dan minyak | kkal | kJ | G | G | G |
| Mentega (1 sendok teh) | 40 | 155 | + | + | 4 |
| Margarin (1 sendok teh) | 35 | 150 | + | + | 4 |
| Margarin semi-lemak, 40% F. (1 sendok teh) | 20 | 75 | + | + | 2 |
| Minyak nabati, misalnya zaitun, lobak, Minyak bunga matahari (1 sdm) | 110 | 445 | 0 | 0 | 12 |
|
| |||||
| energi | E. | KH | F. | ||
| Saus, manis dan gurih | kkal | kJ | G | G | G |
| Saus barbekyu (100 gram) | 32 | 133 | 1 | 6 | + |
| kecap (100 gram) | 107 | 450 | 0 | 25 | 0 |
| Mayones, 80% F. (100 g) | 740 | 3100 | + | 0 | 80 |
| Saus tomat (60 ml) | 270 | 1125 | 6 | 15 | 21 |
| Saus cokelat (60 ml) | 80 | 335 | 3 | 9 | 3 |
| Saus vanila (60 ml) | 70 | 290 | 2 | 9 | 3 |
|
| |||||
| energi | E. | KH | F. | ||
| daging dan sosis | kkal | kJ | G | G | G |
| Escalope daging sapi muda, mentah (125 g) | 130 | 555 | 25 | + | 2 |
| Schnitzel babi, mentah (125 g) | 130 | 555 | 28 | + | 2 |
| Daging sapi cincang, mentah (125 g) | 135 | 570 | 26 | + | 3 |
| Potongan daging babi, mentah (125 g) | 165 | 695 | 27 | + | 6 |
| Daging cincang, campur (100 g) | 290 | 1215 | 22 | + | 23 |
| Cordon bleu (150 gram) | 315 | 1318 | 73 | 12 | 33 |
| Bakso (150 gr) | 280 | 1160 | 27 | 8 | 15 |
| Daging babi asap, lemak (30 g) | 230 | 970 | 1 | + | 24 |
| Bratwurst, daging sapi muda (150 g) | 405 | 1675 | 17 | 0 | 37 |
| Bratwurst, daging babi (150 g) | 460 | 1830 | 17 | 0 | 43 |
| Sosis Wiener, 1 pasang (100 g) | 250 | 880 | 22 | + | 7 |
| Sosis kuning (30 gr) | 85 | 355 | 3 | + | 8 |
| Salam (30 gr) | 115 | 475 | 6 | + | 10 |
| Ham, dimasak (30 g) | 40 | 160 | 7 | + | 1 |
| Ham, mentah, diasap (30 g) | 110 | 460 | 5 | + | 10 |
| Sosis ham (30 gr) | 130 | 560 | 5 | + | 12 |
|
| |||||
| energi | E. | KH | F. | ||
| unggas | kkal | kJ | G | G | G |
| Ayam panggang, mentah (125 g) | 205 | 865 | 25 | + | 12 |
| Dada ayam dengan kulit, mentah (125 g) | 180 | 760 | 28 | + | 8 |
| Dada kalkun atau schnitzel kalkun, mentah (125 g) | 130 | 560 | 30 | + | 1 |
| Kalkun, mentah (125 g) | 190 | 790 | 28 | + | 8 |
| Burger ayam (100 gram) | 230 | 975 | 14 | 30 | 6 |
| Kalkun Knacki / Unggas Wina (30 g) | 80 | 335 | 5 | + | 7 |
|
| |||||
| energi | E. | KH | F. | ||
| ikan | kkal | kJ | G | G | G |
| Sarden minyak, 1 kaleng (95 g berat ikan) | 290 | 1200 | 20 | 0 | 23 |
| Tuna dalam minyak, 1 kaleng (180 g berat ikan) | 520 | 2185 | 42 | 0 | 36 |
| Jari ikan, 5 buah (150 g) | 269 | 1125 | 18 | 24 | 12 |
|
| |||||
| energi | E. | KH | F. | ||
| Telur dan hidangan telur | kkal | kJ | G | G | G |
| 1 butir telur (kelas berat 4), mentah atau dimasak | 90 | 380 | 8 | + | 7 |
| 1 kuning telur (20 gram) | 65 | 275 | 3 | + | 6 |
| 1 putih telur (30 gr) | 15 | 75 | 4 | + | + |
| Pancake telur (2 buah, tanpa gula) | 440 | 1840 | 15 | 46 | 21 |
| 1 telur goreng atau orak-arik (digoreng dengan 5 g lemak) | 120 | 495 | 8 | + | 9 |
| Wafel, adonan (200 g) | 570 | 2385 | 12 | 55 | 27 |
|
| |||||
| energi | E. | KH | F. | ||
| Sereal dan produk sereal | kkal | kJ | G | G | G |
| Cornflake (2 g) | 10 | 30 | + | 2 | + |
| Cornflake dengan susu (220 g) | 160 | 675 | 7 | 17 | 5 |
| Semolina (20 g) | 65 | 275 | 2 | 14 | + |
| Oatmeal (10 gram) | 35 | 155 | 1 | 6 | 1 |
| Madu Pops, Smacks (2 g) | 10 | 35 | + | 2 | + |
| Spaetzle keju (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Serpihan oat renyah atau serpihan oat cokelat (5 g) | 20 | 80 | 1 | 4 | + |
| Bubur jagung, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Maulausch (250 gram) | 415 | 1735 | 16 | 58 | 13 |
| Puding beras, tanpa kayu manis dan gula (300 g) | 450 | 1890 | 12 | 69 | 13 |
| Muesli dengan kismis, kacang-kacangan dan susu (250 g) | 350 | 1465 | 6 | 71 | 3 |
| Pasta dengan ham (125 g) | 375 | 1580 | 15 | 56 | 10 |
| Popcorn, puffed corn, puffed rice atau rice crispies (2 g) | 5 | 30 | + | 1 | + |
| Beras, dipoles, dimasak (150 g) | 155 | 665 | 3 | 35 | + |
| Spaetzle (150 g) | 250 | 1050 | 7 | 38 | 8 |
| Pangsit plum dengan kayu manis dan gula (150 g) | 225 | 935 | 5 | 31 | 7 |
|
| |||||
| energi | E. | KH | F. | ||
| Makanan cepat saji | kkal | kJ | G | G | G |
| 1 burger keju | 311 | 1302 | 17 | 30 | 15 |
| 1 burger ikan | 401 | 1679 | 16 | 40 | 20 |
| 1 hamburger | 268 | 1122 | 14 | 29 | 11 |
| 1 burger ayam | 473 | 1980 | 25 | 41 | 23 |
| Nugget ayam (6 potong, 95 g) | 230 | 970 | 17 | 9 | 15 |
| Kentang goreng, 1 porsi | 324 | 1356 | 4 | 41 | 16 |
| Roti panggang keju (65 gram) | 225 | 950 | 10 | 15 | 14 |
| Roti panggang keju dengan ham (95 g) | 270 | 1135 | 16 | 15 | 18 |
| Pizza Margherita (250 gr) | 590 | 2460 | 24 | 74 | 21 |
| Pizza salami (250 gram) | 585 | 2445 | 23 | 52 | 31 |
| Pizza baguette (100 gram) | 390 | 1633 | 9 | 26 | 28 |
|
| |||||
| energi | E. | KH | F. | ||
| Roti dan makanan panggang | kkal | kJ | G | G | G |
| Baguette (100 gram) | 260 | 1089 | 8 | 55 | 1 |
| Roti gulung (45 gr) | 125 | 520 | 4 | 27 | 1 |
| Croissant (45 gram) | 185 | 770 | 3 | 15 | 12 |
| Croissant dengan cokelat (60 g) | 245 | 1030 | 3 | 23 | 18 |
| Roti gandum (45 g) | 100 | 420 | 2 | 21 | + |
| Roti gandum campur (45 g) | 95 | 400 | 3 | 20 | 1 |
| Gulungan Kismis (45 g) | 120 | 510 | 4 | 24 | + |
| Roti tawar (10 g) | 30 | 135 | 1 | 7 | + |
| Pretzel (50 g) | 125 | 530 | 4 | 26 | 1 |
| Roti panggang, gandum (30 g) | 75 | 325 | 2 | 14 | 1 |
| Roti panggang, gandum utuh (30 g) | 70 | 300 | 3 | 12 | 1 |
| Roti gandum utuh (45 gram) | 95 | 400 | 3 | 19 | + |
| Roti tawar (40 gram) | 95 | 405 | 3 | 20 | + |
| Roti gandum campur (45 gr) | 100 | 430 | 3 | 21 | + |
| Rusk (10 g) | 35 | 155 | 1 | 7 | + |
| Strudel apel (150 gram) | 235 | 985 | 3 | 36 | 7 |
| Berliner / Krapfen (60 g) | 190 | 765 | 4 | 25 | 8 |
| Sengatan lebah (75 g) | 220 | 925 | 4 | 25 | 11 |
| Gulungan Swiss dengan krim stroberi (60 g) | 130 | 550 | 2 | 14 | 7 |
| Donat / donat lemak babi, 1 buah (50 g) | 160 | 665 | 3 | 29 | 3 |
| Jalinan ragi dengan kismis (70 g) | 220 | 920 | 6 | 37 | 6 |
| Kue krim keju (120 g) | 315 | 1325 | 9 | 34 | 14 |
| Sudut kacang (50 g) | 245 | 1025 | 3 | 25 | 14 |
| Kue buah dari nampan (100g) | 170 | 710 | 2 | 28 | 4 |
| Sachertorte (100 gram) | 345 | 1435 | 5 | 50 | 12 |
| Kue krim (120 g) | 365 | 1525 | 5 | 30 | 25 |
| Kue Black Forest (140 gr) | 440 | 1840 | 5 | 55 | 20 |
| Puff krim dengan krim (100 g) | 255 | 1065 | 4 | 14 | 19 |
|
| |||||
| energi | E. | KH | F. | ||
| Kentang dan hidangan kentang | kkal | kJ | G | G | G |
| Kulit atau kentang rebus (masing-masing 200 g) | 140 | 595 | 4 | 30 | + |
| Kentang goreng (200 g, dengan 15 g lemak) | 320 | 1345 | 5 | 35 | 16 |
| Kentang tumbuk (200 gr) | 150 | 630 | 4 | 24 | 4 |
| Pancake kentang, 3 buah (150 g) | 310 | 1300 | 3 | 34 | 18 |
| Salad kentang dengan mayones (1 sdm) | 120 | 500 | 2 | 8 | 8 |
| Kroket, goreng (150 g) | 270 | 1120 | 6 | 34 | 11 |
| Kentang goreng, goreng (150 g) | 320 | 1325 | 6 | 44 | 13 |
|
| |||||
| energi | E. | KH | F. | ||
| Sayuran dan salad | kkal | kJ | G | G | G |
| Kacang polong, kaleng (150 g) | 80 | 335 | 5 | 13 | 1 |
| Wortel (200 gr) | 50 | 220 | 2 | 10 | + |
| Jagung (200 gr) | 175 | 740 | 7 | 31 | 2 |
| Mentimun (200 gram) | 25 | 100 | 1 | 4 | + |
| Bayam (200 gram) | 30 | 130 | 5 | 1 | 1 |
| Tomat (200 gr) | 35 | 145 | 2 | 5 | + |
| Zucchini (200 gram) | 35 | 145 | 3 | 4 | 1 |
| Jamur (200 gr) | 30 | 135 | 5 | 1 | + |
| Selada gunung es, selada, selada domba (masing-masing 50 g) | 5 | 20 | 1 | 1 | + |
|
| |||||
| energi | E. | KH | F. | ||
| Buah dan buah kering | kkal | kJ | G | G | G |
| Nanas (125 gram) | 70 | 290 | 1 | 15 | + |
| Nanas, kaleng, dalam sirup (125 g) | 120 | 505 | 1 | 29 | 1 |
| Apel, ukuran sedang (125-150 g) | 75 | 315 | + | 16 | 1 |
| Kompot apel atau saus apel, dalam sirup (125 g) | 100 | 415 | + | 24 | + |
| Apel, kering (25 g) | 65 | 270 | + | 14 | + |
| Aprikot (50 gram) | 20 | 90 | + | 4 | + |
| Pisang, sedang (100-150 g) | 110 | 465 | 1 | 25 | + |
| Pisang, kering (25 g) | 80 | 340 | 1 | 19 | + |
| Pir, sedang (125-150 g) | 75 | 320 | 1 | 17 | + |
| Stroberi (125 gram) | 40 | 170 | 1 | 7 | 1 |
| Melon madu (150 gr) | 80 | 345 | 1 | 19 | + |
| Kesemek, sedang (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 gram) | 40 | 175 | 1 | 8 | + |
| Mandarin, clementine (40 g) | 20 | 80 | + | 4 | + |
| Oranye, sedang (125-150 g) | 60 | 245 | 1 | 11 | + |
| Persik atau nektarin, berukuran sedang (125 g) | 50 | 220 | 1 | 11 | + |
| Plum (125 gram) | 60 | 255 | 1 | 13 | + |
| Kismis / sultana (25 g) | 70 | 295 | 1 | 16 | + |
| Campuran jejak (25 g) | 125 | 530 | 3 | 12 | 7 |
| Ceri manis (125 gr) | 80 | 330 | 1 | 17 | + |
| Semangka (150 gram) | 55 | 240 | 1 | 12 | + |
| Anggur (125 gram) | 85 | 355 | 1 | 19 | + |
|
| |||||
| energi | E. | KH | F. | ||
| Kacang-kacangan dan biji-bijian | kkal | kJ | G | G | G |
| Kacang tanah (100 gr) | 567 | 2374 | 26 | 17 | 49 |
| Hazelnut (100 gr) | 628 | 2629 | 15 | 17 | 61 |
| Kenari (100 gram) | 645 | 2700 | 15 | 10 | 60 |
|
| |||||
| energi | E. | KH | F. | ||
| Spread | kkal | kJ | G | G | G |
| Madu (2 sendok teh) | 60 | 255 | + | 15 | 0 |
| Selai, selai (2 sendok teh) | 50 | 215 | + | 12 | 0 |
| Krim kacang nougat atau krim cokelat (2 sendok teh) | 125 | 530 | + | 10 | 9 |
|
| |||||
| energi | E. | KH | F. | ||
| Makanan penutup | kkal | kJ | G | G | G |
| Jelly dengan 1/16 l saus vanila (125 g) | 140 | 595 | 5 | 27 | 3 |
| Salad buah (125 gram) | 115 | 490 | 0 | 28 | 0 |
| Puding (125 gram) | 120 | 505 | 4 | 20 | 3 |
| Krim quark dengan buah-buahan (125 g) | 155 | 650 | 11 | 23 | 2 |
| Menir merah dengan 1/16 l susu (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisu (150 gram) | 365 | 1535 | 9 | 49 | 17 |
| Es krim (75 gram) | 155 | 640 | 3 | 16 | 9 |
| Es krim buah (75 gr) | 105 | 440 | 1 | 22 | 1 |
| Es krim susu (75 gram) | 95 | 400 | 4 | 16 | 2 |
| Es krim lembut, buah (50 g) | 50 | 210 | 1 | 5 | 3 |
| Es krim lembut, susu (50 g) | 70 | 295 | 1 | 7 | 4 |
| Kerucut es krim (5 g) | 20 | 85 | + | 4 | + |
|
| |||||
| energi | E. | KH | F. | ||
| Camilan, manis dan gurih | kkal | kJ | G | G | G |
| Permen (5 gram) | 20 | 85 | + | 5 | 0 |
| Roti pendek (5 g) | 20 | 90 | + | 4 | 1 |
| Biskuit ganda dengan isian krim kakao (25 g) | 120 | 500 | 2 | 17 | 5 |
| Kacang tanah, sangrai (50 gr) | 290 | 1210 | 13 | 5 | 25 |
| Beruang bergetah (50 g) | 170 | 710 | 3 | 39 | 0 |
| Biskuit keju (50 gram) | 285 | 1195 | 5 | 23 | 19 |
| Keripik kentang (50 gr) | 270 | 1150 | 3 | 20 | 20 |
| Kerupuk (5 gr) | 20 | 85 | 1 | 4 | + |
| Licorice (50 gr) | 145 | 605 | 2 | 34 | 0 |
| Roti jahe (40 gram) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 gram) | 245 | 1015 | 4 | 29 | 12 |
| Biskuit muesli (5 gram) | 20 | 95 | + | 3 | 1 |
| Muesli bar (25 g) | 115 | 480 | 2 | 15 | 4 |
| Kue beras (100 gram) | 406 | 1700 | 8 | 84 | 3 |
| Wafel beras dengan cokelat (100 g) | 505 | 2114 | 7 | 61 | 26 |
| Roti Rusia (5 g) | 15 | 55 | + | 3 | 0 |
| Tongkat garam, pretzel (1,5 g) | 5 | 20 | + | 1 | + |
| Cokelat (1 buah, 6 g) | 30 | 125 | + | 3 | 2 |
| Telur coklat (5 gram) | 25 | 110 | + | 3 | 2 |
| Ciuman Cokelat (20 g) | 90 | 390 | 1 | 14 | 3 |
| Biskuit gandum utuh tanpa gula (5 g) | 25 | 95 | 1 | 3 | 1 |
| Croissant vanila (8 g) | 40 | 170 | 1 | 4 | 2 |
| Wafel berlapis cokelat (10 g) | 55 | 230 | 1 | 6 | 3 |
| Bintang kayu manis (15 gram) | 60 | 250 | 1 | 8 | 2 |
|
| |||||
| energi | E. | KH | F. | ||
| minuman | kkal | kJ | G | G | G |
| Air mineral / teh, tanpa pemanis | 0 | 0 | 0 | 0 | 0 |
| Kakao (150 ml) | 140 | 590 | 5 | 22 | 5 |
| Minum coklat (150 ml) | 215 | 910 | 6 | 19 | 11 |
| Jus nanas, tanpa pemanis (0,2 l) | 100 | 425 | 1 | 23 | + |
| Jus apel, tanpa pemanis (0,2 l) | 95 | 405 | + | 22 | 0 |
| Minuman multivitamin (0,25 l) | 140 | 585 | + | 31 | + |
| Jus jeruk, tanpa pemanis (0,2 l) | 90 | 385 | 1 | 20 | + |
| Cola (0,33 liter) | 185 | 795 | 0 | 36 | 0 |
| Cola ringan (0,33 l) | 1 | 4 | 0 | + | 0 |
| Fanta (0,2 liter) | 65 | 275 | 0 | 16 | 0 |
| Es teh, persik (0,2 l) | 26 | 109 | 0 | 6 | 0 |
.jpg)
