Professional Documents
Culture Documents
Keterangan:
Prot : Protein Carb : Carbohydrate Fat : Fat Fbr : Fiber Cal : Calorie Sd : Sodium Chol : Cholesterol GL : Glycemic Load AAS : Amino Acid Score GI : Glycemic Index
Size per serving : 100gr No. 1 Food Beras Merah Prot 3 gr Carb 23 gr 21 gr 21 gr 20 gr 22 gr 38 gr 53 gr 18 gr 21 gr 28 Fat 1 gr Fbr 2 gr Cal Sd Chol 0 GL 6 AAS GI 75 50
111 5 mg
Beras Putih
2 gr
1 gr
97
5 mg
71
64
4 gr
2 gr
101 3 mg
84
57
Kentang rebus
2 gr
2 gr
86
5 mg
110
87
Kentang panggang
2 gr
1 gr
93
5 mg
109
85
4 gr
17 gr 32 gr 0
4 gr
319 194 mg
91
75
8 gr
4 gr
491 750 mg
12
119
54
1 gr
3 gr
76
27 mg
83
77
Ubi panggang
2 gr
3 gr
90
36 mg
82
NA
10
Ketela rebus/panggang
1 gr
4 gr
116 8 mg
76
25
12
2 gr
1 gr
101 266 mg
NA
72
13
Tortilla
6 gr
3 gr
6 gr
218 45 mg
22
56
63
14
4 gr
13 gr 2 gr
5 gr
431 206mg
5 mg
23
118
72
15
5 gr
1 gr
138 5 mg
29 mg
59
NA
16
1 gr
1 gr
109 19 mg
71
61
17
Mi Instant
10 gr 6 gr
17 gr 1 gr
2 gr
400
19
NA
47
18
Spaghetti
2 gr
157 131 mg
44
38
19
Alpukat
2 gr
15 gr 0 0
7 gr
160 7 mg
129
20 21
1 gr 0
8 gr 14 gr 13 gr 25 gr 41 gr 8 gr 10 gr 12 gr 14 gr 16
1 gr 2 gr
32 52
0 1 mg
0 0
1 1
35 31
46 38
22
1 gr
48
30
38
23
Apricot (manisan)
1 gr
2 gr
98
4 mg
29
31
24
Jus Apel
1 gr
166 25 mg
NA
41
25 26
Blewah Blackberry
1 gr 1 gr
0 0
1 gr 5 gr
34 43
16 mg 1 mg
0 0
2 3
34 NA
65 46
27
Blueberry
1 gr
2 gr
57
1 mg
34
40
28
Buah Naga
1 gr
1 gr
1 gr
50
NA
NA
NA NA
37
29
1 gr
2 gr
63
51
22
31
Jambu biji
3 gr
1 gr
5 gr
68
2 mg
24
17
32
Jeruk
1 gr
2 gr
47
44
48
33
Jus Jeruk
1 gr
45
1 mg
24
46
34
3 gr
33 gr 0 24 gr 0
9 gr
354 20 mg
87
45
35 36
1 gr 2 gr
1 gr 2 gr
19
105 mg
0 0
1 2
87 87
3 41
230 15 mg
37
Kesemek
1 gr
19 gr 79 gr 15 gr 75 gr 5 gr 17 gr 9 gr 9 gr 17 gr 23 gr 9 gr 4 gr 2 gr
4 gr
70
1 mg
112
50
38
Kismis
3 gr
4 gr
299 11 mg
46
52
64
39
Kiwi
1 gr
1 gr
3 gr
61
3 mg
105
53
40
2 gr
8 gr
282 2 mg
39
53
103
41 42
1 gr 1 gr
0 0
1 gr 1 gr
20 66
1 mg 1 mg
0 0
1 5
56 NA
0 57
43 44 45
1 gr 0 1 gr
0 0 0
3 gr 0 2 gr
29 25 65
2 mg 1 mg 2 mg
0 0 0
2 1 3
NA NA 31
54 NA 51
46
Markisa
2 gr
1 gr
10 gr 1 gr 0 1 gr
97
28 mg
NA
30
47 48 49
1 gr 1 gr 0
0 0 0
36 15 11
18 mg 2 mg 1208 mg
0 0 0
1 1 0
51 62 61
93 0 NA
50
Nanas
1 gr
13 gr 24 gr 11 gr 10 gr 10 gr 23 gr 58 gr 20 gr 8 gr 8 gr 17 gr 4 gr 9 gr 8 gr 9 gr 33 gr 4 gr 4 gr 8 gr 4 gr 9 gr 9 gr 18 gr
1 gr
50
1 mg
81
59
51
Nangka
1 gr
2 gr
94
3 mg
10
NA
70
52
Pear
4 gr
42
56
38
53
Pepaya
1 gr
2 gr
39
3 mg
60
54
Persik (peach)
1 gr
1 gr
39
54
42
55
Pisang
1 gr
3 gr
89
1 mg
62
51
56
Keripik Pisang
2 gr
34 gr 1 gr
8 gr
519 6 mg
23
91
NA
57
Sawo
5 gr
83
12 mg
18
NA
58 59 60
1 gr 1 gr 1 gr
0 0 0
0 2 gr 3 gr
30 32 66
1 mg 1 mg 14 mg
0 0 0
1 2 5
52 48 NA
80 40 NA
61 62 63 64 65
Asparagus matang tanpa garam Bangkuang Bawang bombay Bawang merah mentah Bawang putih mentah
2 gr 1 gr 1 gr 1 gr 6 gr
0 0 0 0 0
2 gr 5 gr 1 gr 2 gr 2 gr
22 38 31 40
14 mg 4 mg 10 mg 4 mg
0 0 0 0 0
2 1 2 2 9
92 NA 96 22 84
15 NA 10 15 30
149 17 mg
66 67 68 69 70 71 72
Bayam masak tanpa garam Brokoli rebus Buncis rebus Bunga kol Cabai hijau pedas mentah Cabai merah pedas mentah Jahe mentah
3 gr 1 gr 2 gr 2 gr 2 gr 2 gr 2 gr
0 1 gr 0 0 0 0 1 gr
2 gr 3 gr 3 gr 2 gr 1 gr 1 gr 2 gr
23 22 35 23 40 40 80
70 mg 7 mg 1 mg 15 gr 7 mg 9 mg 13 mg
0 0 0 0 0 0 0
1 1 2 2 3 3 7
120 NA 87 102 87 93 46
0 0 48 0 0 0 NA
73
9 gr
73 gr 14 gr 14 gr 5 gr 19 gr 23 gr 25 gr 8 gr 9 gr 17 gr 17 gr 10 gr 6 gr 5 gr 5 gr 4 gr 4 gr 6 gr 4 gr 2 gr 2 gr 5 gr 4 gr 12
1 gr
70 gr 2 gr
284 35 mg
NA
NA
74
2 gr
56
4 mg
37
NA
75
2 gr
2 gr
54
240 mg
37
NA
76 77
2 gr 7 gr
0 0
2 gr 8 gr
25
425 mg
0 0
2 4
56 83
NA 31
105 2 mg
78
9 gr
7 gr
127 2 mg
89
28
79
8 gr
7 gr
128 8 mg
79
35
80 81 82
Kacang panjang mentah Kacang panjang rebus Kacang polong matang tanpa garam
3 gr 3 gr 7 gr
0 0 1 gr
0 0 0
47 47 98
4 mg 4 mg 3 mg
0 0 0
3 3 9
117 117 NA
28 28 48
83
7 gr
1 gr
98
239 mg
NA
48
84
Kedele rebus
17 gr 1 gr 1 gr 1 gr 1 gr 1 gr 3 gr 2 gr 2 gr 2 gr 1 gr 1 gr 1 gr
1 gr
6 gr
173 1 mg
118
20
85 86 87 88 89 90 91 92 93 94 95 96
Kubis mentah Labu matang tanpa garam Lobak matang tanpa garam Lobak matang dengan garam Pare rebus Peterseli (parsley) Tauge rebus Rebung rebus dengan garam Rebung rebus tanpa garam Sayur asin kalengan Seledri matang tanpa garam Selada (home prepared)
0 0 0 0 0 1 gr 0 0 0 0 0 3 gr
3 gr 1 gr 2 gr 4 gr 2 gr 3 gr 1 gr 1 gr 1 gr 3 gr 2 gr 1 gr
25 20 22 20 19 36 21 11 12 19 18 78
0 0 0 0 0 0 0 0 0 0 0 8 mg
2 1 1 1 1 3 2 1 1 1 1 5
58 56 67 127 NA 75 73 72 72 58 58 105
0 0 NA NA 0 0 25 20 20 NA NA 0
gr 97 98 99 Terong matang tanpa garam Terong matang dengan garam Tomat Merah mentah 1 gr 1 gr 1 gr 1 gr 1 gr 9 gr 8 gr 4 gr 3 gr 10 gr 9 gr 19 gr 18 gr 33 gr 30 gr 22 gr 19 gr 21 gr 1 gr 0 0 0 0 0 3 gr 3 gr 1 gr 1 gr 3 gr 35 33 18 15 41 1 mg 239 mg 5 mg 23 mg 69 mg 0 0 0 0 0 2 2 1 1 2 63 63 52 67 NA 15 15 0 0 16
1 gr 22 gr 21 gr 15 gr 17 gr 24 gr 26 gr 13 gr 33 gr 31 gr 29 gr 28 gr 26 gr 30 gr 30
0 53 gr 55 gr 46 gr 48 gr 50 gr 49 gr 22 gr 5 gr
1 gr 12 gr 11 gr 3 gr
40
29 gr
0 0
2 0
NA 55
43 0
597 1 mg
607 1 mg
55
NA
574 16 mg
105
22
3 gr
580 13 mg
100
25
8 gr
585 6 mg
70
14
7 gr
581 6 mg
70
14
9 gr
318 751 mg
70
14
187 79 mg
91 mg
136
NA
4 gr
165 74 mg
85 mg
136
NA
3 gr
151 63 mg
77 mg
136
NA
1 gr
10 gr 11 gr 9 gr
218 95 mg
102 mg 95 mg
136
NA
209 88 mg
136
NA
211 91 mg
84 mg
136
NA
8 gr
203 92 mg
85 mg
136
NA
118 Bandeng
9 gr
190 92 mg
67 mg
148
NA
119 Bawal
3 gr
128 56 mg
57 mg
124
NA
120 Belut
15 gr 1 gr
236 65 mg
161 mg 55 mg
148
NA
105 78 mg
148
NA
1 gr
105 91 mg
47 mg
148
NA
8 gr
7 gr
175 306 mg
260 mg 84 mg
108
NA
124 Gurame
7 gr
162 63 mg
148
NA
125 Gurita
4 gr
2 gr
164 460 mg
96 mg
107
NA
17 gr 18 gr 25 gr 2 gr
290 164 mg
110 mg 99 mg
148
NA
250 95 mg
148
NA
95 mg
NA
NA
129 Kakap
47 mg
148
NA
16 gr 2 gr
1 gr
275 412 mg
130 mg 65 mg
114
NA
1 gr
130 153 mg
NA
NA
132 Kepah
7 gr
4 gr
172 369 mg
56 mg
107
NA
2 gr
102 279 mg
100 mg 67 mg
113
NA
5 gr
2 gr
148 112 mg
107
NA
136 Lobster
3 gr
2 gr
143 227 mg
90 mg
113
NA
18 gr 10 gr 1 gr
262 83 mg
75 mg
148
NA
201 110 mg
60 mg
148
NA
139 Remis
112 265 mg
53 mg
NA
NA
140 Salmon
8 gr
182 56 mg
71 mg
148
NA
11 gr 10 gr 1 gr
208 505 mg
142 mg 61 mg
148
NA
1 gr
186 414 mg
108
NA
143 Sotong
2 gr
158 744 mg
224 mg 85 mg
107
NA
10 gr 7 gr
148
NA
11 gr 8 gr
94 mg
107
NA
5 gr
137 422 mg
105 mg 100 mg 74 mg
107
NA
10 gr 0
5 gr
163 212 mg
107
NA
8 gr
190 67 mg
148
NA
149 Tuna
6 gr
184 50 mg
49 mg
148
NA
1 gr
99
224 mg
113
NA
151 Telur rebus dengan cangkang (hardboiled) 152 Telur rebus tanpa cangkang/
1 gr
11 gr 10
155 124 mg
132
NA
1 gr
142 294 mg
137
NA
gr 11 gr 14 gr 11 gr 4 gr 1 gr
gr 12 gr 15 gr 12 gr 7 gr 0 157 161 mg
1 gr
196 204 mg
136
NA
2 gr
167 280 mg
132
NA
156 Eggnog
14 gr 1 gr
135 54 mg
131
NA
11 gr 16 gr 13 gr 13 gr 14 gr 13 gr 14 gr 13 gr 16 gr 8 gr
48
166 mg
145
NA
4 gr
27 gr 10 gr 14 gr 13 gr 11 gr 12 gr 3 gr
317 48 mg
146
NA
1 gr
143 140 mg
136
NA
1 gr
185 146 mg
139
NA
1 gr
185 138 mg
139
NA
158 141 mg
132
NA
1 gr
171 151 mg
132
NA
41 gr 41 gr 51 gr 54 gr
7 gr
247 472 mg
19
22
62*
165 Roti gandum utuh panggang (wholewheat bread, toasted) 166 Roti putih rendah sodium tanpa garam (white bread, low sodium no salt) 167 Roti putih rendah sodium panggang (white bread, low sodium no salt, toasted) 168 Roti putih panggang (white bread, toasted) 169 Roti bagel telur
4 gr
9 gr
306 583 mg
25
22
NA
3 gr
2.4 gr 0
267 27 mg
29
53
76
9 gr
4 gr
293 30 mg
1 mg
35
53
NA
9 gr
54 gr 53 gr
4 gr
3 gr
293 592 mg
1 mg
32
53
NA
11 gr
2 gr
2 gr
278 505 mg
24 mg
32
48
72
11 gr 12 gr 14 gr 18 gr 17 gr 26 gr 26 gr 28 gr 28 gr 19 gr 27 gr 27 gr 18 gr 19 gr 1 gr
53 gr 31 gr 28 gr 9 gr
1 gr
4 gr
255 507 mg
30
53
NA
9 gr
1 gr
252 507 mg
27 mg
16
NA
76
12 gr 11 gr 20 gr 7 gr
2 gr
275 455 mg
35 mg
14
69
76
196 14 mg
79
10 gr 0
4 gr
271 16 mg
107
175 Daging sapi panggang (bagian chunk tanpa lemak) 176 Daging sapi panggang (bagian bottom sirloin tanpa lemak) 177 Daging sapi panggang (bagian tenderloin tanpa lemak) 178 Daging sapi panggang (bagian rib tanpa lemak) 179 Daging sapi asap (sliced)
171 74 mg
64 mg
154
NA
10 gr 13 gr 15 gr 6 gr
193 54 mg
83 mg
94
NA
231 72 mg
83 mg
144
NA
253 73 mg
81 mg
144
NA
1 gr
67 mg
NA
NA
3 gr
75 mg
116
NA
2 gr
131 56 mg
61 mg
155
NA
28 gr 7 gr
332 652 mg
82 mg
93
NA
1 gr
142 1342 mg 72 94 mg
65 mg
NA
NA
184 Quaker, Instant Oatmeal, fruit & cream, dengan air mendidih 185 Quaker, Instant Oatmeal, French Vanilla, dengan air mendidih 186 Quaker, Instant Oatmeal, Honey Nut, dengan air mendidih 187 Donat dengan coklat atau gula
14 gr 20 gr 19 gr 57 gr
1 gr
1 gr
NA
59
2 gr
1 gr
2 gr
102 154 mg
NA
59
2 gr
2 gr
2 gr
107 147 mg
NA
59
5 gr
20 gr
2 gr
417 340 mg
57 mg
33
102
108
5 gr
61 gr 64 gr 56 gr 47 gr 49 gr 48 gr 72 gr 81 43 gr 34 gr 23 gr 71 gr 69 gr 58 gr 53 gr 50 gr 53 gr 38 gr 10
3 gr
289 244 mg
102 mg 17 mg
39
108
73
189 Brownies
5 gr
16 gr 9 gr
2 gr
405 312 mg
38
106
42
5 gr
8 gr
313 527 mg
9 mg
29
89
60
9 gr
21 gr 10 gr 17 gr 14 gr 2 gr 16 gr 11 gr 5 gr
3 gr
414 555 mg
57 mg
27
79
67
7 gr
2 gr
312 730 mg
15 mg
28
85
76
6 gr
1 gr
1 mg
28
53
59
7 gr
3 gr
2 mg
45
83
78
9 gr 3 gr
3 gr 3 gr
0 374 mg 0
57 21
38 79
65 NA
2 gr
2 gr
237 266 mg
17
72
60
2 gr
142 152 mg
1 mg
12
NA
47
10 gr 5 gr
5 gr
3 gr
21 mg
46
79
NA
11 gr 34 gr 35 gr 37 gr 7 gr
1 gr
46
45
59
2 gr
8 gr
519 6 mg
27
91
NA
7 gr
5 gr
536 8 mg
27
109
54
7 gr
4 gr
547 525 mg
24
116
54
27 gr 26 gr 3 gr
4 gr
376 842 mg
30
122
18
27 gr 3 gr
496 371 mg
97 mg
20
137
45
1 gr
83
60 mg
12 mg
136
34
gr 207 Susu cair rendah garam 208 Susu kental manis 3 gr 8 gr 4 gr 54 gr 2 gr 3 gr 9 gr 0 0 61 3 mg 14 mg 34 mg 3 33 138 137 NA 61
321 127 mg
22 gr 26 gr 8 gr
22 gr 31 gr 35 gr 28 gr 29 gr 27 gr 33 gr 35 gr 0 3 gr 0
300 627
79 mg
85
NA
2 gr
389 800 mg
116 mg 110 mg 92 mg
135
NA
3 gr
349 296 mg
127
NA
27 gr 38 gr 25 gr 25 gr 5 gr
5 gr
380 192 mg
143
NA
4 gr
88 mg
118
NA
2 gr
114 mg 105 mg 0
138
NA
1 gr
403 621 mg
125
NA
55
545 181 mg
31
139
NA
217 Yoghurt plain (skim milk) 218 Yoghurt plain (whole milk) 219 Yoghurt coklat tanpa lemak
6 gr 3 gr 4 gr
8 gr 5 gr 24 gr 19 gr 0
0 0 1 gr
56 61
77 mg 46 mg
2 mg 13 mg 1 mg
5 3 12
80 82 NA
20 NA NA
108 135 mg
4 gr
1 gr
102 58 mg
4 mg
82
47
1 gr
81 gr 81 gr 0 0
717 576 mg
215 mg 215 mg 0 0
136
NA
1 gr
717 11 mg
136
NA
0 0
0 11 gr 12 gr
0 0
0 41
21 mg 4 mg
0 2
0 0
0 53
3 gr
3 gr
85
58 mg
9 mg
85
41
3 gr
12 gr 0 13 gr 0 0
3 gr
88
48 mg
12 mg
139
32
0 0
0 0
0 0
2 54
4 mg 2 mg
0 0
0 4
NA NA
0 46
0 0
0 0
0 0
1 1
0 0
0 0
0 0
0 0
0 0