Food JLH bdd energy protein fat carbohydr.Vit. A Vit. C Vit. E B3 Vit. B6 B9 Vit.

B12 Na
g (%) kcal g g g µg mg mg mg mg µg µg mg
Beras putih giling/rojolele 100 360.7 6.7 0.6 79.5 0 0 0 0 0.1 6 0 0
Beras putih giling/rojolele 50 180.3 3.3 0.3 39.8 0 0 0 0 0.1 3 0 0
Beras putih giling/rojolele 35 126.2 2.3 0.2 27.8 0 0 0 0 0 2.1 0 0
Beras putih giling/rojolele 30 108.2 2 0.2 23.9 0 0 0 0 0 1.8 0 0
Beras putih giling/rojolele 25 90.2 1.7 0.2 19.9 0 0 0 0 0 1.5 0 0
tepung terigu 10 36.4 1 0.1 7.6 0 0 0 0 0 1.8 0 0.2
tepung maizena 10 38.1 0 0 9.1 0 0 0 0 0 0 0 0.9
tepung beras 10 36.1 0.7 0.1 7.9 0 0 0 0 0 0.6 0 0
tepung beras ketan putih 10 36.1 0.7 0.1 7.9 0 0 0 0 0 0.6 0 0
tepung tapioka 10 38.1 0 0 9.1 0 0 0 0 0 0 0 0.9
bubur havermuth 50 31 1.3 0.5 5.4 1 0 0 0 0 2 0 0.5
Makaroni 50 176.4 6 0.9 35.4 0 0 0 0 0.1 9 0 1.5
jagung kuning segar 100 108 3.3 1.3 25.1 13 6 0 0 0.1 46 0 17
roti tawar 80 219.1 7 2.4 41.5 0 0 0 0 0 24.8 0 487.2
Jagung Pipil Baru / Segar 100 107.8 3.3 1.3 25.1 13 6 0 0 0.1 46 0 17
Bihun 100 380.7 0.3 0.1 91.3 0 0 0 0 0 0 0 9
Singkong Putih / Parut 100 131 1.1 0.3 31.9 6 30 0 0 0.3 15 0 2
ubi jalar ungu 100 112.1 2.4 0.1 26.3 0 14 6 0 0.3 18 0 3
labu kuning 100 39 0.9 0.6 8.8 401 10 0 0 0.1 28 0 1
Daging Sapi 50 184.3 11.8 2 31.4 2.5 2 0 0 0.2 0 0 6
daging ayam 50 142.4 13.4 9.4 0 19.5 0 0 0 0.1 2.5 0.1 36.5
Telur Ayam 55 85.2 6.9 5.8 0.6 104.5 0 0 0 0.1 0 0.6 68.2
Telur Ayam Bagian Putih 25 12.5 2.6 0 0.3 0 0 0 0 0 0 0.1 41
hati ayam 50 78.5 12.2 2.8 0.4 5662.5 11.5 0 0 0.2 295 28 25.5
cumi-cumi segar 50 73.5 12.5 1.1 2.5 4 3.5 0.5 0 0 1.5 1 35
udang segar 50 39.6 8.4 0.4 0 25.5 1 1.5 0 0.1 1.5 0.6 89.5
ikan gabus segar 50 41.9 9.1 0.3 0 5.5 0.5 0.5 0 0.1 5 0.4 31
ikan mujair segar 50 41.9 9.1 0.3 0 5.5 0.5 0.5 0 0.1 5 0.4 31
ikan kembung 50 56 10.7 1.1 0 21.5 0 0.5 0 0.2 5.5 0.6 27.5
ikan segar 50 49 9.1 1.2 0 14 0 0.5 0 0.1 5 0.9 24
ikan teri tawar kering 10 33.5 5.9 0.9 0 0 0 0 0 0 2.8 1.2 31.2
Tahu 100 76 8.1 4.8 1.9 0 0 0 0 0.1 0 0 7
Tempe 50 99.4 9.5 3.8 8.5 0.5 0 0 0 0.2 0 0.2 3
kacang panjang mentah 50 17.4 0.9 0.2 4 33.5 5 0 0 0 16.5 0 1.5
Jamur 50 13.5 1.1 0.3 2.5 0 2 0 0 0.1 0 0 1
kacang hijau 25 29 1.9 0.1 5.2 0.5 0 0 0 0 52 0 1
kacang merah 50 167.5 11.5 0.6 30.1 0 1.5 0 0 0.2 171.5 0 2.5
Buncis 100 34.9 1.9 0.3 7.9 67 10 0 0 0.1 0 0 3
Bayam 100 37 3.7 0.2 7.3 519 33 0 0 0.5 0 0 11
Gambas/Oyong 100 20.1 0.9 0.3 4.3 29 6 0 0 0.1 0 0 1
Kangkung 100 15.1 2.3 0.2 2.1 303 25 0 0 0.1 0 0 16
kapri muda mentah 100 34.9 1.9 0.3 7.9 67 10 0 0 0.1 33 0 3
Daun Katuk 100 60 5.3 0.9 11.2 701 31 0 0 0.9 0 0 9
Ketimun 100 12.9 0.7 0.1 2.8 21 5 0 0 0 0 0 2
Kembang Kol 100 25.1 1.4 0.3 5.4 13 32 0 0 0.1 0 0 18
Kol 100 22 1 0.4 4.5 13 20 0 0 0.1 0 0 8
labu siam mentah 100 20.1 0.9 0.3 4.3 29 6 0 0 0.1 20 0 1
toge kacang hijau mentah 100 60.9 6.6 3.4 4.8 1 8 0 0 0.1 86 0 7
Tomat 100 21 0.9 0.3 4.6 9 19 0 0 0.1 0 0 9
sawi putih mentah 100 15.1 2.3 0.2 2.1 303 25 2 0 0.1 73 0 16
Sayur caisin 100 11 0.5 0.2 2.3 7 10 0 0 0.1 0 0 4
Selada 100 12.9 1 0.2 2.1 33 4 0 0 0 0 0 9
Wortel 100 44.9 1.1 0.2 10.5 1942 2 0 0 0.3 0 0 66
Alpokat 100 160.9 2 15.3 7.4 6 8 0 0 0.3 0 0 10
anggur hutan 100 30.1 0.1 0.2 7.7 3 3 1 0 0 2 0 0
Apel 100 59 0.2 0.4 15.3 63 6 0 0 0.1 0 0 0
jambu biji 100 50.9 0.8 0.6 11.9 79 184 1 0 0.1 14 0 3
Jeruk 100 137.9 11.2 2.2 25.9 1167 61 0 0 0.5 0 0 226
mangga harum manis 100 65 0.5 0.3 17 10 43 1 0 0.1 5 0 2
Pepaya 100 39 0.6 0.1 9.8 135 62 0 0 0 0 0 3
pisang ambon 100 92 1 0.5 23.4 8 9 0 0 0.6 19 0 1
Semangka 100 38.2 0.6 0.2 8.3 33 6 0.1 0.3 0.1 5 0 1
Salak 100 82 0.2 0.4 21.3 5 6 0 0 0.1 0 0 0
Melon 100 8.6 0.6 0.4 7.2 37 10 0 0 0.1 0 0 2
Strawberry fresh 100 32 0.8 0.4 5.5 8 65 0.1 0.7 0.1 16 0 3
Kiwi fresh 100 60.9 1 0.6 10.8 62 71 0.5 0.6 0 20 0 4
Pear fresh 100 52.3 0.5 0.3 12.4 3 5 0.4 0.2 0 14 0 2
buah naga
Susu Skim Cair 100 42.1 3.4 0.2 4.9 1 1 0 0 0 0 0.4 52
tepung susu skim 10 36.8 3.6 0.2 5.2 1.1 1.1 0 0 0 5.3 0.4 54.6
susu sapi 100 66 3.2 3.9 4.8 55 1 0 0 0.1 6 0.4 55
tepung susu 10 46.4 2.2 1.9 5.2 42 3.7 0.4 0 0 4.2 0.1 32
Susu Kental Manis 100 319.8 7.8 8.7 54.5 62 2 0 0 0.1 0 0.2 122
Cheese slices 10 27.1 1.7 2 0.6 29.7 0 0 0.4 0 0.3 0.2 120
Yoghurt skimmed 100 38 4.3 0.1 4.2 1 1 0 1.1 0.1 10 0 50
Margarin 10 63.5 0 7.2 0 25 0 0 0 0 0 0 0
Mentega 10 70.9 0 8.1 0 74.9 0 0 0 0 0 0 22.1
minyak kelapa 10 86.2 0 10 0 0 0 0.1 0 0 0 0 0
minyak kelapa sawit 10 86.2 0 10 0 500 0 0.4 0 0 0 0 0
Agar-agar 2 0 0 0 0 0 0 0 0 0 0 0 0
Kecap 10 6 1 0 0.6 0 0 0 0 0 0 0 558.6
gula aren 10 36.9 0.1 0 9.4 0 0 0 0 0 0.1 0 3.8
Santan Kelapa + Air 10 10.6 0.1 1 0.5 0 0.1 0 0 0 0 0 0.6
gula pasir 10 38.7 0 0 10 0 0 0 0 0 0 0 0.1
coklat 10 47.7 0.4 3 6.3 0.2 0 0.1 0 0 1 0 1.1
Madu 10 30.4 0 0 8.2 0 0.1 0 0 0 0 0 0.4
Setrup/Sirup 10 21.4 0 0 5.6 0 0 0 0 0 0 0 2.2
Biskuit 10 43.1 0.8 1 7.9 5 0.1 0 0 0 0 0 5.1
Food K Ca Mg P iodine zinc iron cholesteroserat larut tdk larut purine
mg mg mg mg µg mg mg mg g g g mg
Beras putih giling/rojolele 81 8 36 103 0 1.1 0.6 0 0.8 0 0 0
Beras putih giling/rojolele 40.5 4 18 51.5 0 0.6 0.3 0 0.4 0 0 0
Beras putih giling/rojolele 28.4 2.8 12.6 36 0 0.4 0.2 0 0.3 0 0 0
Beras putih giling/rojolele 24.3 2.4 10.8 30.9 0 0.3 0.2 0 0.2 0 0 0
Beras putih giling/rojolele 20.3 2 9 25.8 0 0.3 0.2 0 0.2 0 0 0
tepung terigu 10.7 1.5 2.2 10.8 0 0.1 0.1 0 0.3 0 0 0
tepung maizena 0.3 0.2 0.3 1.3 0 0 0.1 0 0.1 0 0 0
tepung beras 8.1 0.8 3.6 10.3 0 0.1 0.1 0 0.1 0 0 0
tepung beras ketan putih 8.1 0.8 3.6 10.3 0 0.1 0.1 0 0.1 0 0 0
tepung tapioka 0.3 0.2 0.3 1.3 0 0 0.1 0 0.1 0 0 0
bubur havermuth 28 4 12 38 0 0.3 0.3 0 0.9 0 0 0
Makaroni 39 9 22.5 67.5 0 0.6 0.6 0 2.2 0 0 0
jagung kuning segar 249 2 32 103 0 0.5 0.6 0 2.8 0 0 0
roti tawar 90.4 8 21.6 84 0 0.7 0.4 0 2.2 0 0 0
Jagung Pipil Baru / Segar 249 2 32 103 0 0.5 0.6 0 2.8 0 0 0
Bihun 3 2 3 13 0 0.1 0.5 0 0.9 0 0 0
Singkong Putih / Parut 243 19 10 70 0 0.3 0.8 0 1.5 0 0 0
ubi jalar ungu 348 9 30 45 0 0.6 0.9 0 1.4 0 0 0
labu kuning 437 14 8 20 0 0.3 0.3 0 2.8 0 0 0
Daging Sapi 435.5 45 55.5 230 0 1.9 4.1 0 10.1 0 0 0
daging ayam 91 6.5 10 90 0 0.9 0.7 39.5 0 0 0 0
Telur Ayam 69.3 27.5 5.5 94.6 0 0.6 0.7 233.2 0 0 0 0
Telur Ayam Bagian Putih 35.8 1.5 2.8 3.3 0 0 0 0 0 0 0 0
hati ayam 70 7 10.5 156 0 2.2 4.3 315.5 0 0 0 0
cumi-cumi segar 197 25.5 26.5 177 0 1.3 0.6 186.5 0 0 0 0
udang segar 73 15.5 13.5 55 0 0.6 1.3 78 0 0 0 0
ikan gabus segar 97.5 5.5 17 55 0 0.3 0.2 22 0 0 0 0
ikan mujair segar 97.5 5.5 17 55 0 0.3 0.2 22 0 0 0 0
ikan kembung 230.5 24 43 114 0 0.2 0.4 16.5 0 0 0 0
ikan segar 199 14 27 118 0 0.2 0.3 22.5 0 0 0 0
ikan teri tawar kering 95.3 170 14 130 0 0.5 0.3 5.7 0 0 0 0
Tahu 121 105 103 97 0 0.8 5.4 0 1.2 0 0 0
Tempe 183.5 46.5 35 103 0 0.9 1.1 0 0.7 0 0 0
kacang panjang mentah 149.5 23 12.5 19.5 0 0.2 0.6 0 1.6 0 0 0
Jamur 178 3 6 43.5 0 0.4 0.9 0 1.1 0 0 0
kacang hijau 69.5 6 13.3 39 0 0.3 0.6 0 1.6 0 0 0
kacang merah 532 37 59.5 187.5 0 1.5 3.8 0 8.4 0 0 0
Buncis 299 46 25 39 0 0.4 1.3 0 3.2 0 0 0
Bayam 550 211 62 72 0 0.4 3.1 0 0.6 0 0 0
Gambas/Oyong 192 27 24 39 0 0.4 0.4 0 1.4 0 0 0
Kangkung 202 74 15 41 0 0.2 1.1 0 2 0 0 0
kapri muda mentah 299 46 25 39 0 0.4 1.3 0 3.2 0 0 0
Daun Katuk 344 151 151 67 0 0.5 2.3 0 2 0 0 0
Ketimun 144 14 11 20 0 0.3 0 0 0.8 0 0 0
Kembang Kol 246 47 15 23 0 0.2 0.6 0 2.3 0 0 0
Kol 97 31 8 15 0 0.1 0.2 0 2.8 0 0 0
labu siam mentah 192 27 24 39 0 0.4 0.4 0 1.4 0 0 0
toge kacang hijau mentah 242 34 36 82 0 0.6 1.1 0 0.4 0 0 0
Tomat 222 5 11 24 0 0.1 0.5 0 1.1 0 0 0
sawi putih mentah 202 74 15 41 0 0.2 1.1 0 2 0 0 0
Sayur caisin 49 16 4 8 0 0.1 0.1 0 1.4 0 0 0
Selada 158 19 9 20 0 0.2 0.5 0 1.4 0 0 0
Wortel 227 31 13 30 0 0.3 0.6 0 3.3 0 0 0
Alpokat 599 11 39 41 0 0.4 1 0 5.9 0 0 0
anggur hutan 58 4 3 4 0 0 0.1 0 1.4 0 0 0
Apel 115 7 5 7 0 0 0.2 0 2.7 0 0 0
jambu biji 284 20 10 25 0 0.2 0.3 0 5.4 0 0 0
Jeruk 1903 734 125 176 0 2.4 49 0 5.2 0 0 0
mangga harum manis 156 10 9 11 0 0 0.1 0 1.8 0 0 0
Pepaya 257 24 10 5 0 0.1 0.1 0 1.8 0 0 0
pisang ambon 396 6 29 20 0 0.2 0.3 0 2.4 0 0 0
Semangka 158 11 3 11 1 0.1 0.4 0 0.2 0.1 0.2 7
Salak 115 7 5 7 0 0 0.2 0 2.7 0 0 0
Melon 116 8 11 9 0 0.1 0.2 0 0.5 0 0 0
Strawberry fresh 145 25 15 25 1 0.1 1 0 2 0.7 1.3 8
Kiwi fresh 295 38 24 31 1 0.4 0.8 0 3.9 1.1 2.8 6
Pear fresh 125 9 7 15 1 0.2 0.3 0 2.8 0.5 2.3 5

Susu Skim Cair 165 123 11 101 0 0.4 0 2 0 0 0 0

tepung susu skim 174.3 129.2 11.6 106.1 0 0.4 0 2.1 0 0 0 0
susu sapi 140 115 11 92 0 0.4 0.1 14 0 0 0 0
tepung susu 97 77 7 60 0 0.3 0.8 2.5 0 0 0 0
Susu Kental Manis 349 300 28 234 0 0.9 0.2 33 0 0 0 0
Cheese slices 15 60 4.5 80 3.5 0.4 0.1 4.5 0 0 0 0.7
Yoghurt skimmed 170 140 13 100 7 0.4 0.1 1 0 0 0 0
Margarin 0 0 0 0 0 0 0 0 0 0 0 0
Mentega 0.7 0.6 0.1 0.6 0 0 0 20.7 0 0 0 0
minyak kelapa 0 0 0 0 0 0 0 0 0 0 0 0
minyak kelapa sawit 0 0.6 0 0.7 0 0 0 0 0 0 0 0
Agar-agar 0 8 0 2.5 0 0 0.1 0 0 0 0 0
Kecap 21.2 2 4 13 0 0 0.2 0 0.1 0 0 0
gula aren 33.5 37.7 2.2 11 0 0 0.2 0 0 0 0 0
Santan Kelapa + Air 10.7 0.4 1 3.4 0 0 0.1 0 0 0 0 0
gula pasir 0.2 0.1 0 0.2 0 0 0 0 0 0 0 0
coklat 36.5 3.2 11.5 13.2 0 0.2 0.3 0 0 0 0 0
Madu 5.2 0.6 0.2 0.4 0 0 0 0 0.2 0 0 0
Setrup/Sirup 19.7 4.8 1.7 1.3 0 0 0.1 0 0 0 0 0
Biskuit 17.5 11.1 2 13.2 0 0.1 0.1 1.3 0.1 0 0 0