KALORI DALAM MAKANAN
TENAGA MAKANAN/KALORI
Lemak 1 gram = 9 kalori
Karbohidrat 1 gram = 4 kalori
Protein 1 gram = 4 kalori
BIJIRAN
Bil | Makanan | Kalori (kal) | Lemak(g) |
1 | Nasi 1 ½ cawan (200g) | 260 | 0 |
2 | Nasi lemak sepinggan (230g) | 400 | 13 |
3 | Nasi goreng telur sepinggan (330g) | 635 | 25 |
4 | Nasi briyani sepinggan dan ayam (490g) | 880 | 35 |
5 | Nasi minyak sepinggan (245g) | 445 | 12 |
6 | Bubur nasi ayam semagkuk (595g) | 215 | 7 |
7 | Mee goreng sepinggan (400g) | 660 | 21 |
8 | Mee sup semangkuk (560g) | 380 | 15 |
9 | Mee hoon goreng sayuran sepinggan (365g) | 550 | 17 |
10 | Lor-mai-fan semangkuk (200g) | 445 | 9 |
11 | Roti putih 2 keping (60g) | 156 | 0 |
12 | Roti canai sekeping (60g) | 190 | 6.5 |
13 | Capati sekeping (60g) | 180 | 5 |
14 | Thosai sekeping (80g) | 150 | 2 |
15 | Pau ayam sebiji (85g) | 203 | 2.2 |
16 | Cornflakes kosong secawan (40g) | 160 | 2 |
BUAH-BUAHAN
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Tembikai sepotong (130g) | 20 | 0 |
2 | Betik sepotong (120g) | 45 | 0 |
3 | Pisang emas 2 biji (100g) | 76 | 0 |
4 | Durian 5 ulas (190g) | 64 | 1.5 |
5 | Limau sebiji (150g) | 42 | 0 |
6 | Jambu batu ½ biji (120g) | 55 | 0 |
7 | Nenas sepotong (130g) | 59 | 0 |
8 | Epal sebiji (130g) | 63 | 0 |
9 | Ciku sebiji (65g) | 44 | 0 |
10 | Mangga sebiji (230g) | 103 | 0.5 |
LAUK-PAUK
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Ikan kembung kari berkuah (80g) | 85 | 3 |
2 | Ikan tenggiri goreng bercili (55g) | 142 | 10.5 |
3 | Ikan kembung goreng (50g) | 140 | 7 |
4 | Ikan senangin masam masin berkuah(100g) | 210 | 11 |
5 | Daging lembu masak kari berkuah(90g) | 130 | 5 |
6 | Ayam kari dengan kulit berkuah(125g) | 250 | 17 |
7 | Ayam goreng peha(120g) | 255 | 18 |
8 | Ayam tandoori tanpa kulit (125g) | 220 | 15 |
9 | Sambal udang (40g) | 70 | 5 |
10 | Sambal sotong (45g) | 55 | 3 |
11 | Telur goreng (53g) | 110 | 5 |
12 | Taukua goreng (100g) | 110 | 5 |
13 | Tau hoo kukus (100g) | 70 | 3 |
14 | Kacang panggang dalam tin (50g) | 40 | 0 |
MINUMAN
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Minuman berkarbonat (285g) | 120 | 0 |
2 | Minuman kotak (250g) | 105 | 0 |
3 | Minuman ‘O’ campur gula sesudu (5g) | 20 | 0 |
SAYUR-SAYURAN
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Dalca sayur (80g) | 75 | 3 |
2 | Sayur campur (50g) | 44 | 4 |
3 | Kangkong goreng belacan (50g) | 60 | 7 |
4 | Kacang panjang goreng (50g) | 40 | 2 |
5 | Timun (80g) | 13 | 0 |
6 | Tomato (90g) | 20 | 0 |
7 | Pegaga (25g) | 10 | 0 |
8 | Kailan goreng (50g) | 50 | 2.5 |
9 | Terung goreng (50g) | 40 | 2.5 |
KUIH-MUIH
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Kuih kasui dengan kelapa (100g) | 160 | 1.7 |
2 | Kuih lapis (90g) | 130 | 1 |
3 | Bingkai ubi kayu (100g) | 220 | 4.5 |
4 | Cekodok pisang (70g) | 180 | 4.5 |
5 | Popia goreng (50g) | 130 | 6 |
6 | Popia basah (50g) | 95 | 3.5 |
7 | Pisang goreng (65g) | 170 | 7 |
8 | Kek biasa (20g) | 87 | 4 |
9 | Karipap (40g) | 130 | 6 |
10 | Sandwich sardin (30g) | 70 | 1.7 |
11 | Bubur kacang (230g) | 100 | 0.2 |
MAKANAN SEGERA
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Ayam goreng (60g) | 130 | 9 |
2 | Nugget (20g) | 60 | 3 |
3 | Kentang lecek (100g) | 1 | 90 |
4 | Coleslow (90g) | 75 | 3.5 |
5 | Burger keju (155g) | 425 | 18 |
6 | Kentang goreng (125g) | 405 | 22 |
7 | Sate ayam (15g) | 35 | 2 |
8 | Pizza keju (100g) | 240 | 6 |
HASIL TENUSU
Bil | Makanan | Kalori (ka) | Lemak (g) |
1 | Susu tepung penuh krim (7g) | 33 | 2 |
2 | Susu tepung tanpa lemak (7g) | 25 | 0 |
3 | Aiskrim (90g) | 390 | 12 |
4 | Yogurt perisa buah (150g) | 130 | 6 |
5 | Yogurt rendah lemak (150g) | 90 | 0 |
6 | Susu pekat manis (21g) | 71 | 2.5 |
7 | Keju cheddar (18g) | 58 | 4 |
8 | Mentega (10g) | 75 | 8 |
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