Tabel Nutrisi
Keterangan:
Prot : Protein
Carb : Carbohydrate
Fat : Fat
Fbr : Fiber
Cal : Calorie
Sd : Sodium
Chol : Cholesterol
GL : Glycemic Load
GI : Glycemic Index
Food
Prot
Carb Fat
Fbr Cal
Sd
Chol GL AAS
Beras Merah
3 gr
23
gr
1
gr
2
gr
111
5
mg
75
Beras Putih
2 gr
21
gr
1
gr
97
5
mg
71
Beras Coklat/Wild
Rice
4 gr
21
gr
2
gr
101
3
mg
84
Kentang rebus
2 gr
20
gr
2
gr
86
5
mg
110
Kentang panggang
2 gr
22
gr
1
gr
93
5
mg
109
Kentang goreng
(French Fries)
4 gr
38
gr
17
gr
4
gr
319
194
mg
91
Keripik Kentang
Berbumbu
8 gr
53
gr
32
gr
4
gr
491
750
mg
1
2
119
1 gr
18
gr
3
gr
76
27
mg
83
Ubi panggang
2 gr
21
90
36
82
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
gr
gr
mg
10
Ketela
rebus/panggang
1 gr
28
gr
4
gr
116
8
mg
76
11
Jagung rebus
3 gr
25
gr
1
gr
3
gr
108
17
mg
83
12
2 gr
24
gr
1
gr
101
266
mg
NA
13
Tortilla
6 gr
45
gr
3
gr
6
gr
218
45
mg
2
2
56
14
Popcorn bumbu
karamel
4 gr
79
gr
13
gr
5
gr
431
206
mg
5
mg
2
3
118
15
5 gr
25
gr
2
gr
1
gr
138
5
mg
29
mg
59
16
1 gr
25
gr
1
gr
109
19
mg
71
17
Mi Instant
10
gr
53
gr
17
gr
2
gr
400
1
9
NA
18
Spaghetti
6 gr
31
gr
1
gr
2
gr
157
131
mg
44
19
Alpukat
2 gr
9
gr
15
gr
7
gr
160
7
mg
129
20
Anggur
1 gr
8
gr
1
gr
32
35
21
14
gr
2
gr
52
1
mg
31
22
13
gr
1
gr
48
30
23
Apricot (manisan)
1 gr
25
gr
2
gr
98
4
mg
29
24
Jus Apel
1 gr
41
gr
166
25
mg
NA
25
Blewah
1 gr
8
gr
1
gr
34
16
mg
34
26
Blackberry
1 gr
10
gr
5
gr
43
1
mg
NA
27
Blueberry
1 gr
12
gr
2
gr
57
1
mg
34
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
28
Buah Naga
1 gr
14
gr
1
gr
1
gr
50
NA
NA
N
A
NA
29
1 gr
16
gr
2
gr
63
51
30
Durian
1gr
27
gr
5
gr
4
gr
147
2
mg
NA
31
Jambu biji
3 gr
14
gr
1
gr
5
gr
68
2
mg
24
32
Jeruk
1 gr
12
gr
2
gr
47
44
33
Jus Jeruk
1 gr
10
gr
45
1
mg
24
34
Kelapa (daging
kelapa)
3 gr
15
gr
33
gr
9
gr
354
20
mg
87
35
1 gr
4
gr
1
gr
19
105
mg
87
36
Kelapa (santan
mentah)
2 gr
6
gr
24
gr
2
gr
230
15
mg
87
37
Kesemek
1 gr
19
gr
4
gr
70
1
mg
112
38
Kismis
3 gr
79
gr
4
gr
299
11
mg
4
6
52
39
Kiwi
1 gr
15
gr
1
gr
3
gr
61
3
mg
105
40
2 gr
75
gr
8
gr
282
2
mg
3
9
53
41
Labu (rebus)
1 gr
5
gr
1
gr
20
1
mg
56
42
Leci
1 gr
17
gr
1
gr
66
1
mg
NA
43
Lemon
1 gr
9
gr
3
gr
29
2
mg
NA
44
Jus Lemon
9
gr
25
1
mg
NA
45
Mangga
1 gr
17
gr
2
gr
65
2
mg
31
46
Markisa
2 gr
23
gr
1
gr
1
0
97
28
NA
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
gr
mg
47
Melon
1 gr
9
gr
1
gr
36
18
mg
51
48
Mentimun (dengan
kulit)
1 gr
4
gr
15
2
mg
62
1
gr
11
120
8
mg
61
49
Mentimun acar
2
gr
50
Nanas
1 gr
13
gr
1
gr
50
1
mg
81
51
Nangka
1 gr
24
gr
2
gr
94
3
mg
1
0
NA
52
Pear
11
gr
4
gr
42
56
53
Pepaya
1 gr
10
gr
2
gr
39
3
mg
54
Persik (peach)
1 gr
10
gr
1
gr
39
54
55
Pisang
1 gr
23
gr
3
gr
89
1
mg
62
56
Keripik Pisang
2 gr
58
gr
34
gr
8
gr
519
6
mg
2
3
91
57
Sawo
20
gr
1
gr
5
gr
83
12
mg
18
58
Semangka
1 gr
8
gr
30
1
mg
52
59
Strawberi
1 gr
8
gr
2
gr
32
1
mg
48
60
Srikaya
1 gr
17
gr
3
gr
66
14
mg
NA
61
Asparagus matang
tanpa garam
2 gr
4
gr
2
gr
22
14
mg
92
62
Bangkuang
1 gr
9
gr
5
gr
38
4
mg
NA
63
Bawang bombay
1 gr
8
gr
1
gr
31
10
mg
96
64
Bawang merah
1 gr
40
22
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
mentah
gr
gr
mg
65
Bawang putih
mentah
6 gr
33
gr
2
gr
149
17
mg
84
66
3 gr
4
gr
2
gr
23
70
mg
120
67
Brokoli rebus
1 gr
4
gr
1
gr
3
gr
22
7
mg
NA
68
Buncis rebus
2 gr
8
gr
3
gr
35
1
mg
87
69
Bunga kol
2 gr
4
gr
2
gr
23
15
gr
102
70
2 gr
9
gr
1
gr
40
7
mg
87
71
2 gr
9
gr
1
gr
40
9
mg
93
72
Jahe mentah
2 gr
18
gr
1
gr
2
gr
80
13
mg
46
1
gr
7
0
gr
284
35
mg
NA
73
9 gr
73
gr
74
2 gr
14
gr
2
gr
56
4
mg
37
75
Jamur shitake
dengan garam
2 gr
14
gr
2
gr
54
240
mg
37
76
Jamur kaleng
2 gr
5
gr
2
gr
25
425
mg
56
77
7 gr
19
gr
8
gr
105
2
mg
83
78
9 gr
23
gr
7
gr
127
2
mg
89
79
8 gr
25
gr
7
gr
128
8
mg
79
80
Kacang panjang
mentah
3 gr
8
gr
47
4
mg
117
81
Kacang panjang
rebus
3 gr
9
gr
47
4
mg
117
82
Kacang polong
7 gr
17
98
NA
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
gr
gr
mg
83
Kacang polong
matang dengan
garam
7 gr
17
gr
1
gr
98
239
mg
NA
84
Kedele rebus
17
gr
10
gr
1
gr
6
gr
173
1
mg
118
85
Kubis mentah
1 gr
6
gr
3
gr
25
18
mg
58
86
1 gr
5
gr
1
gr
20
1
mg
56
87
1 gr
5
gr
2
gr
22
16
mg
67
88
Lobak matang
dengan garam
1 gr
4
gr
4
gr
20
265
mg
127
89
Pare rebus
1 gr
4
gr
2
gr
19
6
mg
NA
90
Peterseli (parsley)
3 gr
6
gr
1
gr
3
gr
36
56
mg
75
91
Tauge rebus
2 gr
4
gr
1
gr
21
10
mg
73
92
Rebung rebus
dengan garam
2 gr
2
gr
1
gr
11
240
mg
72
93
2 gr
2
gr
1
gr
12
4
mg
72
94
1 gr
5
gr
3
gr
19
661
mg
58
95
Seledri matang
tanpa garam
1 gr
4
gr
2
gr
18
91
mg
58
96
Selada (home
prepared)
1 gr
12
gr
3
gr
1
gr
78
23
mg
8
mg
105
97
1 gr
9
gr
3
gr
35
1
mg
63
98
Terong matang
dengan garam
1 gr
8
gr
3
gr
33
239
mg
63
99
1 gr
4
gr
1
gr
18
5
mg
52
100
Tomat Kuning
1 gr
15
23
67
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
mentah
gr
gr
mg
101
Wortel mentah
1 gr
10
gr
3
gr
41
69
mg
NA
102
Jus wortel
1 gr
9
gr
1
gr
40
29
gr
NA
103
Almond panggang
kering
22
gr
19
gr
53
gr
1
2
gr
597
1
mg
55
104
Almond panggang
minyak
21
gr
18
gr
55
gr
1
1
gr
607
1
mg
55
105
Kacang mede
panggang kering
15
gr
33
gr
46
gr
3
gr
574
16
mg
105
106
Kacang mede
panggang minyak
17
gr
30
gr
48
gr
3
gr
580
13
mg
100
107
Kacang tanah
panggang kering
24
gr
22
gr
50
gr
8
gr
585
6
mg
70
108
Kacang tanah
panggang minyak
26
gr
19
gr
49
gr
7
gr
581
6
mg
70
109
13
gr
21
gr
22
gr
9
gr
318
751
mg
70
110
33
gr
1
gr
5
gr
187
79
mg
91
mg
136
111
Dada ayam
panggang
31
gr
4
gr
165
74
mg
85
mg
136
112
29
gr
3
gr
151
63
mg
77
mg
136
113
28
gr
1
gr
10
gr
218
95
mg
10
2
mg
136
114
Paha ayam
panggang
26
gr
11
gr
209
88
mg
95
mg
136
115
30
gr
9
gr
211
91
mg
84
mg
136
116
Sayap ayam
panggang
30
gr
8
gr
203
92
mg
85
mg
136
117
27
gr
7
gr
181
73
mg
74
mg
136
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
118
Bandeng
26
gr
9
gr
190
92
mg
67
mg
148
119
Bawal
26
gr
3
gr
128
56
mg
57
mg
124
120
Belut
24
gr
15
gr
236
65
mg
16
1
mg
148
121
Cod Atlantik
23
gr
1
gr
105
78
mg
55
mg
148
122
Cod Pasifik
23
gr
1
gr
105
91
mg
47
mg
148
123
Cumi-cumi (goreng)
18
gr
8
gr
7
gr
175
306
mg
26
0
mg
108
124
Gurame
23
gr
7
gr
162
63
mg
84
mg
148
125
Gurita
30
gr
4
gr
2
gr
164
460
mg
96
mg
107
126
Herring Atlantik
33
gr
17
gr
290
164
mg
11
0
mg
148
127
Herring Pasifik
21
gr
18
gr
250
95
mg
99
mg
148
128
18
gr
25
gr
305
445
0
mg
95
mg
NA
129
Kakap
26
gr
2
gr
128
57
mg
47
mg
148
130
Keong ukuran
sedang (jenis whelk)
48
gr
16
gr
1
gr
275
412
mg
13
0
mg
114
131
26
gr
2
gr
1
gr
130
153
mg
65
mg
NA
132
Kepah
24
gr
7
gr
4
gr
172
369
mg
56
mg
107
133
Kepiting (biru)
20
gr
2
gr
102
279
mg
10
0
mg
113
134
26
gr
5
gr
2
gr
148
112
mg
67
mg
107
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
135
Lele
19
gr
8
gr
152
80
mg
64
mg
148
136
Lobster
26
gr
3
gr
2
gr
143
227
mg
90
mg
113
137
Mackerel Atlantik
24
gr
18
gr
262
83
mg
75
mg
148
138
Mackerel Pasifik
26
gr
10
gr
201
110
mg
60
mg
148
139
Remis
23
gr
1
gr
112
265
mg
53
mg
NA
140
Salmon
25
gr
8
gr
182
56
mg
71
mg
148
141
Sarden Atlantik
kaleng
25
gr
11
gr
208
505
mg
14
2
mg
148
142
Sarden Pasifik
kaleng saus tomat
21
gr
1
gr
10
gr
186
414
mg
61
mg
108
143
Sotong
32
gr
2
gr
1
gr
158
744
mg
22
4
mg
107
144
Teri goreng
(anchovy)
29
gr
10
gr
210
366
7
mg
85
mg
148
145
20
gr
11
gr
7
gr
189
591
mg
94
mg
107
146
14
mg
8
gr
5
gr
137
422
mg
10
5
mg
107
147
19
gr
10
gr
5
gr
163
212
mg
10
0
mg
107
148
27
gr
8
gr
190
67
mg
74
mg
148
149
Tuna
30
gr
6
gr
184
50
mg
49
mg
148
150
Udang (shrimp)
21
gr
1
gr
99
224
mg
19
5
mg
113
151
13
gr
1
gr
11
gr
155
124
mg
42
4
132
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
boiled)
mg
13
gr
1
gr
10
gr
Omelet
11
gr
1
gr
12
gr
Telur ceplok
14
gr
1
gr
15
gr
155
11
gr
2
gr
12
gr
156
Eggnog
4 gr
14
gr
157
11
gr
158
159
142
294
mg
42
2
mg
137
157
161
mg
35
6
mg
136
196
204
mg
45
7
mg
136
167
280
mg
35
2
mg
132
7
gr
135
54
mg
59
mg
131
1
gr
48
166
mg
145
16
gr
4
gr
27
gr
317
48
mg
12
34
mg
146
13
gr
1
gr
10
gr
143
140
mg
42
3
mg
136
160
13
gr
1
gr
14
gr
185
146
mg
88
4
mg
139
161
14
gr
1
gr
13
gr
185
138
mg
85
2
mg
139
162
13
gr
11
gr
158
141
mg
84
4
mg
132
163
14
gr
1
gr
12
gr
171
151
mg
93
3
mg
132
164
13
gr
41
gr
3
gr
7
gr
247
472
mg
1
9
22
165
16
gr
41
gr
4
gr
9
gr
306
583
mg
2
5
22
152
153
154
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
166
8 gr
51
gr
3
gr
2.
4
gr
267
27
mg
2
9
53
167
9 gr
54
gr
4
gr
293
30
mg
1
mg
3
5
53
168
9 gr
54
gr
4
gr
3
gr
293
592
mg
1
mg
3
2
53
169
11
gr
53
gr
2
gr
2
gr
278
505
mg
24
mg
3
2
48
170
11
gr
53
gr
1
gr
4
gr
255
507
mg
3
0
53
171
Hamburger
(McDonald)
12
gr
31
gr
9
gr
1
gr
252
507
mg
27
mg
1
6
NA
172
Hamburger (Burger
King)
14
gr
28
gr
12
gr
2
gr
275
455
mg
35
mg
1
4
69
173
Tempe Rebus
18
gr
9
gr
11
gr
196
14
mg
79
174
Tofu goreng
17
gr
10
gr
20
gr
4
gr
271
16
mg
107
175
Daging sapi
panggang (bagian
chunk tanpa lemak)
26
gr
7
gr
171
74
mg
64
mg
154
176
Daging sapi
panggang (bagian
bottom sirloin tanpa
lemak)
26
gr
10
gr
193
54
mg
83
mg
94
177
Daging sapi
panggang (bagian
tenderloin tanpa
lemak)
28
gr
13
gr
231
72
mg
83
mg
144
178
Daging sapi
panggang (bagian rib
tanpa lemak)
28
gr
15
gr
253
73
mg
81
mg
144
179
19
gr
1
gr
6
gr
139
143
1
mg
67
mg
NA
180
Daging kambing
27
143
86
75
116
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
panggang
gr
gr
mg
mg
181
Daging kerbau
panggang
27
gr
2
gr
131
56
mg
61
mg
155
182
18
gr
28
gr
332
652
mg
82
mg
93
183
19
gr
1
gr
7
gr
142
134
2
mg
65
mg
NA
184
Quaker, Instant
Oatmeal, fruit &
cream, dengan air
mendidih
1 gr
14
gr
1
gr
1
gr
72
94
mg
NA
185
Quaker, Instant
Oatmeal, French
Vanilla, dengan air
mendidih
2 gr
20
gr
1
gr
2
gr
102
154
mg
NA
186
Quaker, Instant
Oatmeal, Honey Nut,
dengan air mendidih
2 gr
19
gr
2
gr
2
gr
107
147
mg
NA
187
5 gr
57
gr
20
gr
2
gr
417
340
mg
57
mg
3
3
102
188
Kue bolu
5 gr
61
gr
3
gr
289
244
mg
10
2
mg
3
9
108
189
Brownies
5 gr
64
gr
16
gr
2
gr
405
312
mg
17
mg
3
8
106
190
Muffin panggang
dengan kismis
5 gr
56
gr
9
gr
8
gr
313
527
mg
9
mg
2
9
89
191
Croissant keju
9 gr
47
gr
21
gr
3
gr
414
555
mg
57
mg
2
7
79
192
Waffle panggang
7 gr
49
gr
10
gr
2
gr
312
730
mg
15
mg
2
8
85
193
Biskuit plain
komersial
6 gr
48
gr
17
gr
1
gr
365
105
2
mg
1
mg
2
8
53
194
Coklat wafer
7 gr
72
gr
14
gr
3
gr
433
580
mg
2
mg
4
5
83
195
Cracker meal
9 gr
81
2
gr
3
gr
383
28
mg
5
7
38
196
3 gr
43
16
316
374
37
79
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
gr
gr
gr
mg
4
mg
197
Pie apel
2 gr
34
gr
11
gr
2
gr
237
266
mg
1
7
72
198
2 gr
23
gr
5
gr
142
152
mg
1
mg
1
2
NA
199
10
gr
71
gr
5
gr
3
gr
376
121
5
mg
21
mg
4
6
79
200
5 gr
69
gr
11
gr
1
gr
391
334
mg
4
6
45
201
Keripik pisang
2 gr
58
gr
34
gr
8
gr
519
6
mg
2
7
91
202
Keripik kentang
tanpa garam
7 gr
53
gr
35
gr
5
gr
536
8
mg
2
7
109
203
Keripik kentang
dengan garam
7 gr
50
gr
37
gr
4
gr
547
525
mg
2
4
116
204
Cemilan kedelai
dengan garam
27
gr
53
gr
7
gr
4
gr
376
842
mg
3
0
122
205
Susu bubuk
26
gr
38
gr
27
gr
496
371
mg
97
mg
2
0
137
206
3 gr
10
gr
3
gr
1
gr
83
60
mg
12
mg
136
207
3 gr
4
gr
3
gr
61
3
mg
14
mg
138
208
8 gr
54
gr
9
gr
321
127
mg
34
mg
3
3
137
209
Keju mozarella
(whole milk)
22
gr
2
gr
22
gr
300
627
79
mg
85
210
Keju fontina
26
gr
2
gr
31
gr
389
800
mg
11
6
mg
135
35
gr
349
296
mg
11
0
mg
127
380
192
mg
92
mg
143
431
152
9
88
mg
118
211
Keju cream
8 gr
3
gr
212
Keju Swiss
27
gr
5
gr
28
gr
213
Keju Parmesan
38
gr
4
gr
29
gr
Merah protein, hijau carb, biru fat, kalori ungu, sodi orange, amino acid last
mg
356
819
mg
11
4
mg
138
403
621
mg
10
5
mg
125
35
gr
545
181
mg
3
1
139
8
gr
56
77
mg
2
mg
80
3 gr
5
gr
3
gr
61
46
mg
13
mg
82
4 gr
24
gr
1
gr
108
135
mg
1
mg
1
2
NA
220
4 gr
19
gr
1
gr
102
58
mg
4
mg
82
221
Mentega dengan
garam
81
gr
717
576
mg
21
5
mg
136
222
Mentega tanpa
garam
1 gr
81
gr
717
11
mg
21
5
mg
136
223
21
mg
224
11
gr
41
4
mg
225
3 gr
12
gr
3
gr
85
58
mg
9
mg
85
226
Strawberry mix +
susu
3 gr
12
gr
3
gr
88
48
mg
12
mg
139
227
Kopi instant
4
mg
NA
228
Orange juice
13
gr
54
2
mg
NA
229
Teh hitam
230
Teh herbal
Keju Gouda
25
gr
2
gr
27
gr
215
Keju cheddar
25
gr
1
gr
33
gr
216
Krim bubuk
5 gr
55
217
6 gr
218
219
214
1 gr