Jadual pemakanan
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Sesiapa yang mahu atau perlu mengawasi timbangan harus mengetahui secara kasar berapa banyak tenaga dalam kentang goreng, keju, dll. Dalam jadual di bawah, anda akan mendapat maklumat pemakanan makanan dan hidangan penting. Angka tersebut adalah nilai purata. Tenaga sumber protein, karbohidrat dan lemak disingkat E, KH dan F. "+" Bermaksud nutrien yang sesuai hanya terdapat dalam makanan dalam jumlah kecil.
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| |||||
| tenaga | E. | KH | F. | ||
| susu dan produk susu | kcal | kJ | G | G | G |
| Susu Butter (0.2 l) | 75 | 315 | 7 | 8 | 1 |
| Susu buah (0.2 l) | 125 | 525 | 6 | 21 | 1 |
| Susu utuh, 3.5% F. (0.2 l) | 128 | 536 | 7 | 9 | 7 |
| Susu skim, 0,3% F. (0,2 l) | 70 | 295 | 7 | 10 | + |
| Whey (0.2 l) | 50 | 215 | 2 | 9 | + |
| Minuman buah whey (0.2 l) | 105 | 440 | 1 | 24 | 0 |
| Krim disebat, disebat (1 sudu besar) | 45 | 190 | + | + | 5 |
| Crème fraîche, 30% F. (1 sudu besar) | 45 | 185 | + | + | 4 |
| Krim masam, 10% F. (1 sudu besar) | 20 | 75 | + | 1 | 2 |
| Minuman susu campuran, mis. Pisang (0,25 l) | 205 | 910 | 10 | 33 | 4 |
| Yogurt semula jadi, 1.5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Yogurt semula jadi, 3.5% F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Minum yoghurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| Yogurt krim dengan buah (150 g) | 215 | 900 | 4 | 19 | 13 |
| Quark, tanpa lemak (100 g) | 70 | 305 | 13 | 3 | + |
| Quark, 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Edam, 45% F.i.Tr. (30 g) | 105 | 440 | 7 | + | 9 |
| Keju mentega, 60% F.i.Tr. (30 g) | 115 | 485 | 5 | + | 10 |
| Gouda, 45% F.i.Tr. (30 g) | 110 | 455 | 8 | 1 | 9 |
| Potongan roti bakar, 45% F.i.Tr. (20 g) | 65 | 280 | 5 | + | 5 |
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| tenaga | E. | KH | F. | ||
| lemak dan minyak | kcal | kJ | G | G | G |
| Mentega (1 sudu teh) | 40 | 155 | + | + | 4 |
| Marjerin (1 sudu teh) | 35 | 150 | + | + | 4 |
| Marjerin separuh lemak, 40% F. (1 sudu teh) | 20 | 75 | + | + | 2 |
| Minyak sayuran, seperti zaitun, rapeseed, Minyak bunga matahari (1 sudu besar) | 110 | 445 | 0 | 0 | 12 |
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| tenaga | E. | KH | F. | ||
| Sos, manis dan sedap | kcal | kJ | G | G | G |
| Sos barbeku (100 g) | 32 | 133 | 1 | 6 | + |
| Ubi cincang (100 g) | 107 | 450 | 0 | 25 | 0 |
| Mayonis, 80% F. (100 g) | 740 | 3100 | + | 0 | 80 |
| Sos tomato (60 ml) | 270 | 1125 | 6 | 15 | 21 |
| Sos coklat (60 ml) | 80 | 335 | 3 | 9 | 3 |
| Sos vanila (60 ml) | 70 | 290 | 2 | 9 | 3 |
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| tenaga | E. | KH | F. | ||
| daging dan sosej | kcal | kJ | G | G | G |
| Escalope lembu, mentah (125 g) | 130 | 555 | 25 | + | 2 |
| Babi schnitzel, mentah (125 g) | 130 | 555 | 28 | + | 2 |
| Veal chop, mentah (125 g) | 135 | 570 | 26 | + | 3 |
| Pork chop, mentah (125 g) | 165 | 695 | 27 | + | 6 |
| Daging cincang, dicampur (100 g) | 290 | 1215 | 22 | + | 23 |
| Cordon bleu (150 g) | 315 | 1318 | 73 | 12 | 33 |
| Bola Daging (150 g) | 280 | 1160 | 27 | 8 | 15 |
| Bacon, 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 |
| Sosej Wiener, 1 pasang (100 g) | 250 | 880 | 22 | + | 7 |
| Sosej kuning (30 g) | 85 | 355 | 3 | + | 8 |
| Salami (30 g) | 115 | 475 | 6 | + | 10 |
| Ham, dimasak (30 g) | 40 | 160 | 7 | + | 1 |
| Ham, mentah, salai (30 g) | 110 | 460 | 5 | + | 10 |
| Sosej Ham (30 g) | 130 | 560 | 5 | + | 12 |
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| tenaga | E. | KH | F. | ||
| unggas | kcal | kJ | G | G | G |
| Ayam panggang, mentah (125 g) | 205 | 865 | 25 | + | 12 |
| Dada ayam dengan kulit, mentah (125 g) | 180 | 760 | 28 | + | 8 |
| Payudara kalkun atau kalkun schnitzel, mentah (125 g) | 130 | 560 | 30 | + | 1 |
| Turki, mentah (125 g) | 190 | 790 | 28 | + | 8 |
| Burger ayam (100 g) | 230 | 975 | 14 | 30 | 6 |
| Turki Knacki / Unggas Wina (30 g) | 80 | 335 | 5 | + | 7 |
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| tenaga | E. | KH | F. | ||
| ikan | kcal | kJ | G | G | G |
| Minyak sardin, 1 tin (berat ikan 95 g) | 290 | 1200 | 20 | 0 | 23 |
| Tuna dalam minyak, 1 tin (berat ikan 180 g) | 520 | 2185 | 42 | 0 | 36 |
| Jari ikan, 5 keping (150 g) | 269 | 1125 | 18 | 24 | 12 |
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| tenaga | E. | KH | F. | ||
| Hidangan telur dan telur | kcal | kJ | G | G | G |
| 1 biji telur (kelas berat 4), mentah atau dimasak | 90 | 380 | 8 | + | 7 |
| 1 kuning telur (20 g) | 65 | 275 | 3 | + | 6 |
| 1 biji telur putih (30 g) | 15 | 75 | 4 | + | + |
| Lempeng telur (2 keping, tanpa gula) | 440 | 1840 | 15 | 46 | 21 |
| 1 telur goreng atau kacau (goreng dengan lemak 5 g) | 120 | 495 | 8 | + | 9 |
| Wafel, adunan (200 g) | 570 | 2385 | 12 | 55 | 27 |
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| tenaga | E. | KH | F. | ||
| Bijirin dan produk bijirin | kcal | kJ | G | G | G |
| Kepingan jagung (2 g) | 10 | 30 | + | 2 | + |
| Kepingan jagung dengan susu (220 g) | 160 | 675 | 7 | 17 | 5 |
| Semolina (20 g) | 65 | 275 | 2 | 14 | + |
| Oatmeal (10 g) | 35 | 155 | 1 | 6 | 1 |
| Honey Pops, Smacks (2 g) | 10 | 35 | + | 2 | + |
| Spa keju keju (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Kepingan oat rangup atau serpihan oat coklat (5 g) | 20 | 80 | 1 | 4 | + |
| Parut jagung, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Maulausch (250 g) | 415 | 1735 | 16 | 58 | 13 |
| Puding beras, tanpa kayu manis dan gula (300 g) | 450 | 1890 | 12 | 69 | 13 |
| Muesli dengan kismis, kacang dan susu (250 g) | 350 | 1465 | 6 | 71 | 3 |
| Pasta dengan ham (125 g) | 375 | 1580 | 15 | 56 | 10 |
| Popcorn, jagung kembung, beras kembung atau nasi garing (2 g) | 5 | 30 | + | 1 | + |
| Nasi, digilap, dimasak (150 g) | 155 | 665 | 3 | 35 | + |
| Spaetzle (150 g) | 250 | 1050 | 7 | 38 | 8 |
| Ladu plum dengan kayu manis dan gula (150 g) | 225 | 935 | 5 | 31 | 7 |
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| tenaga | E. | KH | F. | ||
| Makanan segera | kcal | kJ | G | G | G |
| 1 cheeseburger | 311 | 1302 | 17 | 30 | 15 |
| 1 burger ikan | 401 | 1679 | 16 | 40 | 20 |
| 1 hamburger | 268 | 1122 | 14 | 29 | 11 |
| 1 biji burger ayam | 473 | 1980 | 25 | 41 | 23 |
| Nugget ayam (6 keping, 95 g) | 230 | 970 | 17 | 9 | 15 |
| Kentang goreng, 1 hidangan | 324 | 1356 | 4 | 41 | 16 |
| Roti bakar keju (65 g) | 225 | 950 | 10 | 15 | 14 |
| Roti bakar keju dengan ham (95 g) | 270 | 1135 | 16 | 15 | 18 |
| Pizza Margherita (250 g) | 590 | 2460 | 24 | 74 | 21 |
| Salami pizza (250 g) | 585 | 2445 | 23 | 52 | 31 |
| Baguette pizza (100 g) | 390 | 1633 | 9 | 26 | 28 |
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| tenaga | E. | KH | F. | ||
| Roti dan barang bakar | kcal | kJ | G | G | G |
| Baguette (100 g) | 260 | 1089 | 8 | 55 | 1 |
| Roti roti (45 g) | 125 | 520 | 4 | 27 | 1 |
| Croissant (45 g) | 185 | 770 | 3 | 15 | 12 |
| Croissant dengan coklat (60 g) | 245 | 1030 | 3 | 23 | 18 |
| Roti rai (45 g) | 100 | 420 | 2 | 21 | + |
| Roti rai campuran (45 g) | 95 | 400 | 3 | 20 | 1 |
| Gulung Kismis (45 g) | 120 | 510 | 4 | 24 | + |
| Roti Garing (10 g) | 30 | 135 | 1 | 7 | + |
| Pretzel (50 g) | 125 | 530 | 4 | 26 | 1 |
| Roti bakar, gandum (30 g) | 75 | 325 | 2 | 14 | 1 |
| Roti bakar, bijirin penuh (30 g) | 70 | 300 | 3 | 12 | 1 |
| Roti gandum (45 g) | 95 | 400 | 3 | 19 | + |
| Roti putih (40 g) | 95 | 405 | 3 | 20 | + |
| Roti gandum campuran (45 g) | 100 | 430 | 3 | 21 | + |
| Ruam (10 g) | 35 | 155 | 1 | 7 | + |
| Strudel epal (150g) | 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 strawberi (60 g) | 130 | 550 | 2 | 14 | 7 |
| Donat donat / lemak babi, 1 keping (50 g) | 160 | 665 | 3 | 29 | 3 |
| Jalinan ragi dengan kismis (70 g) | 220 | 920 | 6 | 37 | 6 |
| Kek krim keju (120 g) | 315 | 1325 | 9 | 34 | 14 |
| Sudut kacang (50 g) | 245 | 1025 | 3 | 25 | 14 |
| Kek buah dari dulang (100g) | 170 | 710 | 2 | 28 | 4 |
| Sachertorte (100 g) | 345 | 1435 | 5 | 50 | 12 |
| Kek krim (120 g) | 365 | 1525 | 5 | 30 | 25 |
| Kek Hutan Hitam (140 g) | 440 | 1840 | 5 | 55 | 20 |
| Puff krim dengan krim (100 g) | 255 | 1065 | 4 | 14 | 19 |
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| tenaga | E. | KH | F. | ||
| Hidangan kentang dan kentang | kcal | kJ | G | G | G |
| Kerang atau kentang rebus (200 g setiap satu) | 140 | 595 | 4 | 30 | + |
| Kentang goreng (200 g, dengan lemak 15 g) | 320 | 1345 | 5 | 35 | 16 |
| Kentang tumbuk (200 g) | 150 | 630 | 4 | 24 | 4 |
| Lempeng kentang, 3 keping (150 g) | 310 | 1300 | 3 | 34 | 18 |
| Salad kentang dengan mayonis (1 sudu besar) | 120 | 500 | 2 | 8 | 8 |
| Croquettes, goreng dalam (150 g) | 270 | 1120 | 6 | 34 | 11 |
| Kentang goreng, goreng (150 g) | 320 | 1325 | 6 | 44 | 13 |
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| tenaga | E. | KH | F. | ||
| Sayur-sayuran dan salad | kcal | kJ | G | G | G |
| Kacang polong, tin (150 g) | 80 | 335 | 5 | 13 | 1 |
| Lobak (200 g) | 50 | 220 | 2 | 10 | + |
| Jagung (200 g) | 175 | 740 | 7 | 31 | 2 |
| Timun (200 g) | 25 | 100 | 1 | 4 | + |
| Bayam (200 g) | 30 | 130 | 5 | 1 | 1 |
| Tomato (200 g) | 35 | 145 | 2 | 5 | + |
| Zucchini (200 g) | 35 | 145 | 3 | 4 | 1 |
| Cendawan (200 g) | 30 | 135 | 5 | 1 | + |
| Selada, selada, selada domba (masing-masing 50 g) | 5 | 20 | 1 | 1 | + |
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| tenaga | E. | KH | F. | ||
| Buah dan buah kering | kcal | kJ | G | G | G |
| Nanas (125 g) | 70 | 290 | 1 | 15 | + |
| Nanas, boleh, dalam sirap (125 g) | 120 | 505 | 1 | 29 | 1 |
| Apple, bersaiz sederhana (125-150 g) | 75 | 315 | + | 16 | 1 |
| Kompot epal atau saus epal, dalam sirap (125 g) | 100 | 415 | + | 24 | + |
| Epal, kering (25 g) | 65 | 270 | + | 14 | + |
| Aprikot (50 g) | 20 | 90 | + | 4 | + |
| Pisang, sederhana (100-150 g) | 110 | 465 | 1 | 25 | + |
| Pisang, kering (25 g) | 80 | 340 | 1 | 19 | + |
| Pear, sederhana (125-150 g) | 75 | 320 | 1 | 17 | + |
| Stroberi (125 g) | 40 | 170 | 1 | 7 | 1 |
| Tembikai madu (150 g) | 80 | 345 | 1 | 19 | + |
| Kesemak, sederhana (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 g) | 40 | 175 | 1 | 8 | + |
| Mandarin, clementine (40 g) | 20 | 80 | + | 4 | + |
| Jingga, sederhana (125-150 g) | 60 | 245 | 1 | 11 | + |
| Persik atau nektarin, bersaiz sederhana (125 g) | 50 | 220 | 1 | 11 | + |
| Plum (125 g) | 60 | 255 | 1 | 13 | + |
| Kismis / sultanas (25 g) | 70 | 295 | 1 | 16 | + |
| Campuran jejak (25 g) | 125 | 530 | 3 | 12 | 7 |
| Ceri manis (125 g) | 80 | 330 | 1 | 17 | + |
| Tembikai (150 g) | 55 | 240 | 1 | 12 | + |
| Anggur (125 g) | 85 | 355 | 1 | 19 | + |
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| tenaga | E. | KH | F. | ||
| Kacang dan biji | kcal | kJ | G | G | G |
| Kacang tanah (100 g) | 567 | 2374 | 26 | 17 | 49 |
| Hazelnut (100 g) | 628 | 2629 | 15 | 17 | 61 |
| Walnut (100 g) | 645 | 2700 | 15 | 10 | 60 |
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| tenaga | E. | KH | F. | ||
| Sebaran | kcal | kJ | G | G | G |
| Madu (2 sudu teh) | 60 | 255 | + | 15 | 0 |
| Jam, jem (2 sudu teh) | 50 | 215 | + | 12 | 0 |
| Krim kacang atau krim coklat (2 sudu teh) | 125 | 530 | + | 10 | 9 |
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| tenaga | E. | KH | F. | ||
| Pencuci mulut | kcal | kJ | G | G | G |
| Jeli dengan 1/16 l sos vanila (125 g) | 140 | 595 | 5 | 27 | 3 |
| Salad buah (125 g) | 115 | 490 | 0 | 28 | 0 |
| Puding (125 g) | 120 | 505 | 4 | 20 | 3 |
| Krim quark dengan buah-buahan (125 g) | 155 | 650 | 11 | 23 | 2 |
| Groats merah dengan 1/16 l susu (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisu (150 g) | 365 | 1535 | 9 | 49 | 17 |
| Ais krim (75 g) | 155 | 640 | 3 | 16 | 9 |
| Ais krim buah (75 g) | 105 | 440 | 1 | 22 | 1 |
| Ais krim susu (75 g) | 95 | 400 | 4 | 16 | 2 |
| Ais krim lembut, buah (50 g) | 50 | 210 | 1 | 5 | 3 |
| Ais krim lembut, susu (50 g) | 70 | 295 | 1 | 7 | 4 |
| Kon ais krim (5 g) | 20 | 85 | + | 4 | + |
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| |||||
| tenaga | E. | KH | F. | ||
| Nibbles, manis dan sedap | kcal | kJ | G | G | G |
| Gula-gula (5 g) | 20 | 85 | + | 5 | 0 |
| Roti pendek (5 g) | 20 | 90 | + | 4 | 1 |
| Biskut berganda dengan pengisian krim koko (25 g) | 120 | 500 | 2 | 17 | 5 |
| Kacang tanah, panggang (50 g) | 290 | 1210 | 13 | 5 | 25 |
| Beruang bergetah (50 g) | 170 | 710 | 3 | 39 | 0 |
| Biskut keju (50 g) | 285 | 1195 | 5 | 23 | 19 |
| Kerepek kentang (50 g) | 270 | 1150 | 3 | 20 | 20 |
| Keropok (5 g) | 20 | 85 | 1 | 4 | + |
| Licorice (50 g) | 145 | 605 | 2 | 34 | 0 |
| Roti halia (40 g) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 g) | 245 | 1015 | 4 | 29 | 12 |
| Biskut Muesli (5 g) | 20 | 95 | + | 3 | 1 |
| Bar Muesli (25 g) | 115 | 480 | 2 | 15 | 4 |
| Kek beras (100 g) | 406 | 1700 | 8 | 84 | 3 |
| Wafel beras dengan coklat (100 g) | 505 | 2114 | 7 | 61 | 26 |
| Roti Rusia (5 g) | 15 | 55 | + | 3 | 0 |
| Tongkat garam, pretzel (1.5 g) | 5 | 20 | + | 1 | + |
| Coklat (1 keping, 6 g) | 30 | 125 | + | 3 | 2 |
| Telur coklat (5 g) | 25 | 110 | + | 3 | 2 |
| Ciuman Coklat (20 g) | 90 | 390 | 1 | 14 | 3 |
| Biskut gandum tanpa gula (5 g) | 25 | 95 | 1 | 3 | 1 |
| Croissant vanila (8 g) | 40 | 170 | 1 | 4 | 2 |
| Wafel bertutup coklat (10 g) | 55 | 230 | 1 | 6 | 3 |
| Bintang kayu manis (15 g) | 60 | 250 | 1 | 8 | 2 |
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| |||||
| tenaga | E. | KH | F. | ||
| minuman | kcal | kJ | G | G | G |
| Air mineral / teh, tanpa gula | 0 | 0 | 0 | 0 | 0 |
| Koko (150 ml) | 140 | 590 | 5 | 22 | 5 |
| Minum coklat (150 ml) | 215 | 910 | 6 | 19 | 11 |
| Jus nanas, tanpa gula (0.2 l) | 100 | 425 | 1 | 23 | + |
| Jus epal, tanpa gula (0.2 l) | 95 | 405 | + | 22 | 0 |
| Minuman multivitamin (0.25 l) | 140 | 585 | + | 31 | + |
| Jus oren, tanpa gula (0.2 l) | 90 | 385 | 1 | 20 | + |
| Cola (0.33 l) | 185 | 795 | 0 | 36 | 0 |
| Cola cahaya (0.33 l) | 1 | 4 | 0 | + | 0 |
| Fanta (0.2 l) | 65 | 275 | 0 | 16 | 0 |
| Teh ais, pic (0.2 l) | 26 | 109 | 0 | 6 | 0 |
