Mengetahui apa yang ada di dalamnya
Jika anda ingin atau perlu memerhatikan skala, anda harus tahu lebih kurang berapa banyak tenaga dalam kentang goreng, keju & Co. Jadual di bawah menunjukkan nilai pemakanan makanan dan hidangan penting. Data adalah nilai purata. Sumber tenaga protein, karbohidrat dan lemak disingkatkan dengan E, KH dan F. “+” bermaksud kandungan tenaga lebih tinggi. "+" bermaksud bahawa nutrien yang sepadan terkandung dalam makanan hanya dalam jumlah yang kecil.
| Tenaga | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Susu mentega (0,2 l) | 75 | 315 | 7 | 8 | 1 |
| Susu mentega buah (0,2 l) | 125 | 525 | 6 | 21 | 1 |
| Susu penuh, 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 (Schlagobers), disebat (1 sudu besar) | 45 | 190 | + | + | 5 |
| Krim fraîche, 30% F. (1 sudu besar) | 45 | 185 | + | + | 4 |
| Krim masam (krim masam), 10% F. (1 sudu besar) | 20 | 75 | + | 1 | 2 |
| Minuman susu campuran, cth pisang (0,25 l) | 205 | 910 | 10 | 33 | 4 |
| Yogurt asli, 1,5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Yogurt asli, 3,5 % F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Minum yogurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| 215 | 900 | 4 | 19 | 13 | |
| Keju dadih (Speisetopfen), kurus (100 g) | 70 | 305 | 13 | 3 | + |
| Keju dadih (keju dadih), 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Keju edam, 45% FiTr. (30 g) | 105 | 440 | 7 | + | 9 |
| Keju mentega, 60% FiTr. (30 g) | 115 | 485 | 5 | + | 10 |
| Gouda, 45% FiTr. (30 g) | 110 | 455 | 8 | 1 | 9 |
| Kepingan roti bakar, 45% FiTr. (20 g) | 65 | 280 | 5 | + | 5 |
| Tenaga | E | KH | F | ||
| Lemak dan minyak | kcal | kJ | g | g | g |
| Mentega (1 sudu kecil) | 40 | 155 | + | + | 4 |
| Marjerin (1 sudu kecil) | 35 | 150 | + | + | 4 |
| Marjerin separuh lemak, 40% F. (1 sudu kecil) | 20 | 75 | + | + | 2 |
| Minyak sayuran, cth zaitun, biji sesawi, minyak bunga matahari (1 sudu besar) | 110 | 445 | 0 | 0 | 12 |
| Tenaga | E | KH | F | ||
| Sos, manis dan pedas | kcal | kJ | g | g | g |
| 32 | 133 | 1 | 6 | + | |
| Sos tomato (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 |
| Tenaga | E | KH | F | ||
| Daging dan sosej | kcal | kJ | g | g | g |
| Escalope daging lembu, mentah (125 g) | 130 | 555 | 25 | + | 2 |
| Potongan daging babi, mentah (125 g) | 130 | 555 | 28 | + | 2 |
| Potongan daging lembu, mentah (125 g) | 135 | 570 | 26 | + | 3 |
| Daging babi, 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 |
| Bebola daging (150 g) | 280 | 1160 | 27 | 8 | 15 |
| Bacon, lemak (30 g) | 230 | 970 | 1 | + | 24 |
| 405 | 1675 | 17 | 0 | 37 | |
| Bratwurst, daging babi (150 g) | 460 | 1830 | 17 | 0 | 43 |
| Sosej Wiener (Frankfurter), 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 |
| Tenaga | E | KH | F | ||
| Ayam | kcal | kJ | g | g | g |
| Ayam panggang (Brathendl), mentah (125 g) | 205 | 865 | 25 | + | 12 |
| Dada ayam dengan kulit, mentah (125 g) | 180 | 760 | 28 | + | 8 |
| Dada ayam belanda atau eskalope ayam belanda, mentah (125 g) | 130 | 560 | 30 | + | 1 |
| Turki, mentah (125 g) | 190 | 790 | 28 | + | 8 |
| Burger ayam (100 g) | 230 | 975 | 14 | 30 | 6 |
| 80 | 335 | 5 | + | 7 | |
| Tenaga | E | KH | F | ||
| ikan | kcal | kJ | g | g | g |
| Ikan sardin minyak, 1 tin (95 g berat ikan) | 290 | 1200 | 20 | 0 | 23 |
| Tuna dalam minyak, 1 tin (180 g berat ikan) | 520 | 2185 | 42 | 0 | 36 |
| Batang ikan, 5 keping (150 g) | 269 | 1125 | 18 | 24 | 12 |
| Tenaga | E | KH | F | ||
| Hidangan telur dan telur | kcal | kJ | g | g | g |
| 1 biji telur (kelas berat 4), mentah atau masak | 90 | 380 | 8 | + | 7 |
| 1 kuning telur (20 g) | 65 | 275 | 3 | + | 6 |
| 1 putih telur (30 g) | 15 | 75 | 4 | + | + |
| Lempeng telur (pancake) (2 keping, tanpa gula) | 440 | 1840 | 15 | 46 | 21 |
| 1 biji telur goreng atau hancur (digoreng dengan 5 g lemak) | 120 | 495 | 8 | + | 9 |
| Wafel, span (200 g) | 570 | 2385 | 12 | 55 | 27 |
| Tenaga | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Serpihan jagung (2 g) | 10 | 30 | + | 2 | + |
| Serpihan jagung dengan susu (220 g) | 160 | 675 | 7 | 17 | 5 |
| Semolina (20 g) | 65 | 275 | 2 | 14 | + |
| Oat gulung (10 g) | 35 | 155 | 1 | 6 | 1 |
| Madu pop, smacks (2 g) | 10 | 35 | + | 2 | + |
| spaetzle keju (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Oatmeal yang rangup o. Oatmeal coklat (5 g) | 20 | 80 | 1 | 4 | + |
| Semolina jagung, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Bertukar mulut (250 g) | 415 | 1735 | 16 | 58 | 13 |
| Puding beras, tanpa kayu manis & 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, Puffed Corn, Puffed Rice o. Rangup Nasi (2 g) | 5 | 30 | 1 | + | |
| Beras, 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 |
| Tenaga | E | KH | F | ||
| Makanan segera | kcal | 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 |
| Nuget ayam (6 keping, 95 g) | 230 | 970 | 17 | 9 | 15 |
| Kentang goreng, 1 bahagian | 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 |
| Pizza Salami (250 g) | 585 | 2445 | 23 | 52 | 31 |
| Piza baguette (100 g) | 1633 | 9 | 26 | 28 | |
| Tenaga | E | KH | F | ||
| Roti dan produk roti | kcal | kJ | g | g | g |
| Baguette (100 g) | 260 | 1089 | 8 | 55 | 1 |
| Gulung (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 |
| Kismis gulungan (45 g) | 120 | 510 | 4 | 24 | + |
| Roti rangup (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, tepung penuh (30 g) | 70 | 300 | 3 | 12 | 1 |
| Roti penuh (45 g) | 95 | 400 | 3 | 19 | + |
| Roti putih (40 g) | 95 | 405 | 3 | 20 | + |
| Roti gandum campuran (45 g) | 100 | 430 | 3 | 21 | + |
| Rusk (10 g) | 35 | 155 | 1 | 7 | + |
| 235 | 985 | 3 | 36 | 7 | |
| Berliner / donat (60 g) | 190 | 765 | 4 | 25 | 8 |
| Sengatan lebah (75 g) | 220 | 925 | 4 | 25 | 11 |
| Gulung kek span dengan krim strawberi (60 g) | 130 | 550 | 2 | 14 | 7 |
| Donat / Donat lemak babi, 1 keping (50 g) | 160 | 665 | 3 | 29 | 3 |
| Jalinan yis 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 |
| Kek sacher (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 (100 g) | 255 | 1065 | 4 | 14 | 19 |
| Tenaga | E | KH | F | ||
| Kentang dan hidangan kentang | kcal | kJ | g | g | |
| Kentang dikupas atau kentang rebus (200 g setiap satu) | 140 | 595 | 4 | 30 | + |
| Kentang goreng (200 g, dengan 15 g lemak) | 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 |
| Kroket, digoreng (150 g) | 270 | 1120 | 6 | 34 | 11 |
| Kentang goreng, goreng dalam (150 g) | 320 | 1325 | 6 | 44 | 13 |
| Tenaga | E | KH | F | ||
| Sayur-sayuran dan salad | kcal | kJ | g | g | g |
| Kacang, tin (150 g) | 80 | 335 | 5 | 13 | 1 |
| Lobak merah (200g) | 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 (200g) | 35 | 145 | 2 | 5 | + |
| 35 | 145 | 3 | 4 | 1 | |
| Cendawan (200 g) | 30 | 135 | 5 | 1 | + |
| Salad aisberg, salad, salad kambing (50 g setiap satu) | 5 | 20 | 1 | 1 | + |
| Tenaga | E | KH | F | ||
| Buah-buahan dan buah-buahan kering | kcal | kJ | g | g | g |
| Nanas (125 g) | 70 | 290 | 1 | 15 | + |
| Nanas, tin, manis (125 g) | 120 | 505 | 1 | 29 | 1 |
| Epal, saiz sederhana (125-150 g) | 75 | 315 | + | 16 | 1 |
| Kolak epal atau puri epal, dimaniskan (125 g) | 100 | 415 | + | 24 | + |
| Epal, kering (25 g) | 65 | 270 | + | 14 | + |
| Aprikot (aprikot) (50 g) | 20 | 90 | + | 4 | + |
| Pisang, saiz sederhana (100-150 g) | 110 | 465 | 1 | 25 | + |
| Pisang, kering (25 g) | 80 | 340 | 1 | 19 | + |
| Pear, saiz sederhana (125-150 g) | 75 | 320 | 1 | 17 | + |
| Strawberi (125 g) | 40 | 170 | 1 | 7 | 1 |
| 80 | 345 | 1 | 19 | + | |
| Kesemak, saiz sederhana (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 g) | 40 | 175 | 1 | 8 | + |
| Tangerine, Clementine (40 g) | 20 | 80 | + | 4 | + |
| Jingga, saiz sederhana (125-150 g) | 60 | 245 | 1 | 11 | + |
| Pic atau nektarin, saiz sederhana (125 g) | 50 | 220 | 1 | 11 | + |
| Plum (125 g) | 60 | 255 | 1 | 13 | + |
| Kismis/sultana (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 | + |
| Tenaga | E | KH | F | ||
| Kacang dan benih | 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 |
| Tenaga | E | F | |||
| Spreads | kcal | kJ | g | g | g |
| Madu (2 sudu kecil) | 60 | 255 | + | 15 | 0 |
| Jem, marmalade (2 sudu kecil) | 50 | 215 | + | 12 | 0 |
| Krim kacang nougat atau krim coklat (2 sudu kecil.) | 125 | 530 | + | 10 | 9 |
| Tenaga | E | KH | F | ||
| Desserts | kcal | kJ | g | g | g |
| Jeli dengan 1/16 l sos vanila (125 g) | 140 | 595 | 5 | 27 | 3 |
| Salad buah-buahan (125 g) | 115 | 490 | 0 | 28 | 0 |
| Puding (125 g) | 120 | 505 | 4 | 20 | 3 |
| Krim kuark (krim dadih) dengan buah-buahan (125 g) | 155 | 650 | 11 | 23 | 2 |
| Jeli buah merah dengan 1/16 l susu (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisù (150 g) | 365 | 1535 | 9 | 49 | 17 |
| Ais krim (75 g) | 155 | 640 | 3 | 16 | 9 |
| Ais krim buah-buahan (75 g) | 105 | 440 | 1 | 22 | 1 |
| Aiskrim susu (75 g) | 95 | 400 | 4 | 16 | 2 |
| Ais krim lembut, buah-buahan (50 g) | 50 | 210 | 1 | 3 | |
| Ais krim lembut, susu (50 g) | 70 | 295 | 1 | 7 | 4 |
| Kon ais krim (5 g) | 20 | 85 | + | 4 | + |
| Tenaga | E | KH | F | ||
| Makanan ringan, manis dan masam | kcal | kJ | g | g | g |
| Gula-gula (5 g) | 20 | 85 | + | 5 | 0 |
| Kuki mentega (5 g) | 20 | 90 | + | 4 | 1 |
| Kuki berganda dengan isi 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 | + |
| Likuoris (50 g) | 145 | 605 | 2 | 34 | 0 |
| Roti halia (40 g) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 g) | 245 | 1015 | 4 | 29 | 12 |
| Kuki muesli (5 g) | 20 | 95 | + | 3 | 1 |
| Bar muesli (25 g) | 115 | 480 | 2 | 15 | 4 |
| Wafer beras (100 g) | 406 | 1700 | 8 | 84 | 3 |
| 505 | 2114 | 7 | 61 | 26 | |
| Roti Rusia (5 g) | 15 | 55 | + | 3 | 0 |
| Batang 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 |
| Kuki gandum tanpa gula (5 g) | 25 | 95 | 1 | 3 | 1 |
| Bulan sabit vanila (8 g) | 40 | 170 | 1 | 4 | 2 |
| Wafer dengan salutan coklat (10 g) | 55 | 230 | 1 | 6 | 3 |
| Bintang kayu manis (15 g) | 60 | 250 | 1 | 8 | 2 |
| 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 |
| 140 | 585 | + | 31 | + | |
| Jus oren, tanpa gula (0,2 l) | 90 | 385 | 1 | 20 | + |
| Kola (0,33 l) | 185 | 795 | 0 | 36 | 0 |
| Cahaya cola (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 |
Maklumat pengarang & sumber
Tarikh:
Piawaian Saintifik:
Teks ini mematuhi keperluan kesusasteraan perubatan, garis panduan perubatan, dan kajian semasa dan telah disemak oleh pakar perubatan.
