Click for the Malaysian Calorie Table
A calorie is a unit used to measure the value of energy obtained by the body when consuming food or drink. To ensure that your nutritional needs are well fulfilled, you should look at the calorie levels in the food or drinks you consume. Lately, more food products come with its list of food calories in their labels.
Calorie content in food can be determined by the nutritional content such as fat, carbohydrates and protein contained in the food itself. Fat produces the most calories, which is 9 calories / gram. Meanwhile, carbohydrates and protein contain 4 calories per gram. Foods that contain lots of fat are foods that are high in calories. On the other hand, those that have low calories are fruits and vegetables because they contain lots of fibre and are high in water content.
Calories in Daily Foods
Regular daily food consumption caloric table:
| CALORIC TABLE & UNIT | |||
| Main Foods Group A | |||
| Description of Food Item | Weight (gr) | Cal |
Unit |
| Steamed Corn |
250 | 90.2 |
1 |
| Steamed Potato |
200 |
166 |
2 |
| Glutinous Rice |
120 |
217 |
2,75 |
| Rice Cake steamed in leaf |
160 |
32 |
0,5 |
| Rice cake in banana leaf |
200 |
38 |
0,5 |
| White Rice |
100 |
175 |
2,25 |
| White Rice – Kentucky |
225 |
349 |
4,25 |
| High Fibre White Bread |
60 |
149 |
1,75 |
| Steamed Cassava |
100 |
146 |
1,75 |
| Steamed Taro |
100 |
98 |
1,25 |
| Steamed Sweet Potatoes |
100 |
125 |
1,5 |
| Main Foods Group B | |||
| Rice Porridge |
200 |
44 |
0,5 |
| Crackers |
50 |
229 |
2,75 |
| Macaroni |
25 |
91 |
1,25 |
| Instant Noodles |
50 |
168 |
2 |
| Steamed Chicken Rice (no chicken) |
100 |
88 |
1 |
| Steamed Coconut Rice |
200 |
506 |
6,25 |
| White Bread |
50 |
128 |
1,5 |
| Makanan Pokok Golongan C | |||
| Fried Bihun Vermicelli |
150 |
296 |
3,75 |
| Chicken Rice Porridge |
200 |
165 |
2 |
| Rice Flour & Coconut Milk Porridge Dessert |
100 |
178 |
2,25 |
| Fried Potatoes |
150 |
211 |
2,75 |
| Mee Goreng Fried Noodles |
200 |
321 |
4 |
| Nasi Goreng Fried Rice |
100 |
267 |
3,25 |
| Soun Goreng Fried Glass Noodles |
100 |
263 |
3,25 |
| Spaghetti |
300 |
642 |
8 |
| Fermented Cassava |
150 |
260 |
3,25 |
| Popular Dishes Group A | |||
| Description of Food Item | Weight (gr) | Calorie |
Unit |
| Arsik Spicy Indonesian Fish Dish |
95 | 94.05 |
1 |
| Ayam Bakar Bumbu Kuning Charcoal Grilled Chicken |
100 | 129.4 | 1.5 |
| Ayam Panggang Grilled Chicken |
100 | 164.3 | 3.25 |
| Daging Panggang Grilled Beef |
70 |
150 | 1.75 |
| Ikan Mas Pepes Patin Fish in Banana Leaf |
200 | 143.5 | 1.75 |
| Sambal Goreng Tempe Fried Sambal Tempeh (Fermented soybean) |
50 |
116 | 1.5 |
| Poached Salted Egg |
75 |
138 | 1.75 |
| Poached Hen’s Egg |
60 |
97 | 1.25 |
| Steamed Prawns |
100 |
91 | 1.25 |
| Popular Dishes Group B | |||
| Ati Ayam Goreng Fried Chicken Liver |
50 |
98 | 1.25 |
| Ayam Pop Fried Chicken |
200 |
265 | 3.25 |
| Bakso Daging Sapi Beef Meatballs |
100 |
260 | 3.25 |
| Empal Daging Sundanese sweet spicy beef |
100 |
147 | 1.75 |
| Ikan Bandeng Goreng Fried Fish |
160 | 180.7 | 2.25 |
| Ikan Baronang Goreng Fried Baronang Fish |
120 | 107.5 | 1.25 |
| Ikan Bawal Goreng Fried Pomfret Fish |
120 | 113.3 | 1.5 |
| Ikan Ekor Goreng Fried Fish |
100 | 107.8 | 1.25 |
| Ikan Kembung Goreng Fried Mackerel Fish |
80 | 87.65 |
1 |
| Ikan Lele Goreng Fried Catfish |
60 |
57,5 |
0,75 |
| Ikan Patin Goreng Fried Patin Fish |
200 |
252,7 |
3 |
| Ikan Selar Goreng Fried Trevally Fish |
40 |
63,75 |
0,75 |
| Ikan Tenggiri Goreng Fried Mackerel Fish |
60 |
85,3 |
1 |
| Ikan Teri Goreng Fried Anchovies |
50 |
66 |
0,75 |
| Ikan Tuna Goreng Fried Tuna Fish |
60 |
110 |
1,25 |
| Boiled Cockles |
100 |
59 |
0,75 |
| Macaroni Schootel |
50 |
177 |
2,25 |
| Tahu Bacem Javanese Marinated Tofu |
100 |
147 |
1,75 |
| Telur Mata Sapi Fried Egg Bull’s Eye |
60 |
40 |
1,75 |
| Tempe Bacem Braised Tempeh Fermented Soybean |
50 |
157 |
2 |
| Tempe Goreng Fried Tempeh Fermented Soybean |
50 |
118 |
1,5 |
| Tenggiri Bumbu Kuning Mackerel Fish in Spices |
90 |
94,4 |
1 |
| Udang Goreng Besar Fried Prawns |
80 |
68,25 |
3,25 |
| Popular Dishes Group C | |||
| Meat Floss |
50 |
158 |
2 |
| Fried Chicken in Soy |
75 |
358,8 |
4,5 |
| Grilled Chicken |
80 |
385,6 |
4,75 |
| Chiken Wing |
50 |
63,6 |
0,75 |
| Beef Balado |
50 |
147 |
1,75 |
| Dendeng Balado |
40 |
338 |
4,25 |
| Chicken Curry |
100 |
165,3 |
2 |
| Squid Curry |
100 |
183 |
2,25 |
| Fish Head Curry |
320 |
218,8 |
2,75 |
| Fish Spleen Curry |
60 |
294 |
3,5 |
| Tendon Curry |
80 |
251 |
3 |
| Balado-styled Mackerel Fish |
125 |
236,7 |
3 |
| Anchovies |
50 |
213 |
2,75 |
| Fish in Batter |
80 |
119 |
1,5 |
| Battered Panir Fish |
75 |
220 | 2,75 |
| Tempeh Chips |
25 |
68 |
0,75 |
| Meat Ball |
50 |
168 |
2 |
| Kentucky Fried Chicken Thigh |
150 |
194,5 |
2,5 |
| Corn Fritters |
50 |
108 |
1,25 |
| Potato Fritters |
50 |
123 |
1,5 |
| Egg Foo Yong |
50 |
114 |
1,5 |
| Beef Rendang |
75 |
285,5 |
3,5 |
| Chicken Satay |
100 |
466 |
6 |
| Kentucky Fried Chicken Wings |
150 |
116 |
1,5 |
| Chicken Stir Fried Nutmeg Spice |
50 |
177,8 |
2,25 |
| Fried Liver & Potatoes |
100 |
127 |
1,5 |
| Sambal Goreng Tempeh Anchovies |
150 |
276 |
3,5 |
| Sambal Goreng Liver |
100 |
200 |
2,5 |
| Sambal Goreng Prawns & Potato |
100 |
123 |
1,5 |
| Beef soup |
260 |
227 |
2,75 |
| Fried Tofu |
100 |
111 |
1,5 |
| Tofu |
150 |
124 |
1,5 |
| Sundanese-styled deep fried tofu |
100 |
113 |
1,5 |
| Fried omelette |
75 |
188 |
2,25 |
| Vegetables Group A | |||
| Description of Dishes | Weight (gr) | Calories |
Unit |
| Yellow Pickles |
75 |
53 |
0,5 |
| Spinach Soup |
50 |
18 |
0,25 |
| Cah Labu Siam Fried Choko |
100 |
41,6 |
0,5 |
| Sayur Asam Salted Vegetables |
100 |
88 |
1 |
| Sop Ayam Kombinasi Combination chicken soup |
100 |
95 |
1,25 |
| Sop Bayam Spinach soup |
50 |
78 |
1 |
| Sop Kimlo |
100 |
104 |
1,25 |
| Sop Mutiara Jagung Pearl Corn Soup |
100 |
113 |
1,5 |
| Asop Oyong Misoa |
100 |
106 |
1,25 |
| Sop Telur Puyuh Quail’s egg soup |
100 |
116 |
1,5 |
| Vegetables Group B | |||
| Sayur Lodeh Vegetable soup with coconut milk |
100 |
61 |
0,75 |
| Cah Jagung Putren Stir fried baby corn |
100 |
59 |
0,75 |
| Cah Jkacang Panjang Stir fried snake beans |
100 |
72 |
1 |
| Sop Oyong Telur Puyuh Quail’s egg soup |
100 |
134 |
1,75 |
| Setup Kentang Buncis French beans and potato fry |
100 |
95 |
1 |
| Tumis Buncis |
100 |
52 |
1,5 |
| Tumis Daun Singkong |
120 |
151 |
1,75 |
| Tumis Kc. Panjang + Jagung |
125 |
118 |
1,75 |
| Vegetables Group C | |||
| Buntil Grated coconut mixed with anchovies wrapped in taro or cassava leaves |
100 |
106 |
1,25 |
| Gudeg Jackfruit stewed with coconut milk and palm sugar. |
150 |
132 |
1,75 |
| Drinks Group A | |||
| Drink Description | Weight (gr) | Calories | Unit |
| Te’h (Cangkir) A cup of Tea |
1 |
0,4 |
2,8 |
| Kopi (Cangkir) A cup of Coffee |
1 |
18 |
0,25 |
| Juice Tomat (Gelas) Tomato Juice (Glass) |
100 |
20 |
0,25 |
| Juice Melon (Gelas) Watermelon Juice (Glass) |
150 |
35 |
0,5 |
| Drinks Group B | |||
| Es Kelapa Muda (Gelas) Young coconut drink with ice (glass) |
100 |
42 |
0,5 |
| Es Cendol Iced Cendol |
100 |
168 |
2 |
| Susu Skim Skimmed milk |
15 |
54 |
0,75 |
| Coca Cola Diet (Kaleng) Diet Coke (Can) |
1 |
1 |
0 |
| Prepared Meals Group A | |||
| Name of Dish | Weight (gr) | Calories | Unit |
| Asinan Pickled vegetable |
250 |
208 |
2,5 |
| Toge Goreng Fried bean sprouts |
250 |
243 |
3 |
| Prepared Meals Group B | |||
| Gado – Gado Indonesian salad with peanut sauce dressing |
150 |
295 |
3,75 |
| Ketoprak Indonesian rice dish with peanut sauce |
250 |
153 |
2 |
| Pempek Palembang’s fish and tapioca dish |
200 |
384 |
4,75 |
| Rawon Surabaya’s beef soup with a special keluak ingredient |
160 |
331 |
4 |
| Soto Ayam Chicken Soto |
100 |
101 |
1,25 |
| Soto Padang |
100 |
127 |
1,5 |
| Tongseng Mutton and vegetable curry |
120 |
331 |
4 |
| Prepared Meals Group C | |||
| Hamburger |
125 |
257 |
3,25 |
| Kerupuk Palembang Crackers |
50 |
168 |
2 |
| Kerupuk Udang Prawn crackers |
20 |
72 |
1 |
| Mie Bakso Bakso noodles |
200 |
302 |
3,75 |
| Nasi Tim Ayam Steamed chicken rice |
420 |
588 |
7,25 |
| Pizza |
125 |
163 |
2 |
| Sate Kambing Goat satay |
180 |
729 |
9 |
| Sayur Krecek |
175 |
249 |
3 |
| Siomay |
100 |
361 |
3,75 |
| Soto Betawi |
150 |
135 |
1,75 |
| Soto Makasar |
150 |
525 |
6,5 |
| Soto Sulung |
150 |
86 |
1 |
|
Buah -Buahan Golongan A | |||
|
Nama Masakan |
Berat(gr) |
Kalori |
Unit |
| Apel |
160 |
92 |
1 |
| Apel Merah |
140 |
82 |
1 |
| Belimbing |
160 |
80 |
0,75 |
| Duku |
200 |
81 |
1 |
| Jambu Air |
60 |
35,4 |
0,5 |
| Jambu Biji |
320 |
157 |
2 |
| Jeruk Medan |
140 |
46 |
0,5 |
| Jeruk Pontianak |
150 |
67 |
0,75 |
| Jeruk Sunkist |
200 |
40 |
0,5 |
| Mangga Manalagi |
100 |
72 |
1 |
| Nanas |
200 |
104 |
1,25 |
| Pepaya |
100 |
46 |
0,5 |
| Pir |
200 |
80 |
1 |
| Pisang Rebus |
125 |
136,5 |
1,75 |
| Salak |
150 |
63,6 |
0,75 |
| Semangka |
150 |
48 |
0,5 |
|
Buah – Buahan Golongan B | |||
| Alpukat |
100 |
85 |
1 |
| Anggur |
125 |
60 |
0,75 |
| Lengkeng |
100 |
79 |
1 |
| Melon |
120 |
46 |
0,5 |
| Mangga Harum Manis |
300 |
90 |
1 |
| Pir Hijau |
200 |
105 |
1,25 |
| Pisang Ambon |
100 |
74,2 |
1 |
| Pisang Barangan |
200 |
236 |
3 |
| Pisang Mas |
125 |
120 |
1,5 |
| Pisang Raja |
150 |
126 |
1,5 |
| Sirsak |
125 |
55 |
0,25 |
|
Buah – Buahan Golongan C | |||
| Durian Montong |
100 |
134 |
1,5 |
| Rambutan |
100 |
69 |
0,75 |
| sawo |
100 |
92 |
1,75 |
|
Makanan Ringan Golongan A | |||
|
Nama Masakan |
Berat(gr) |
Kalori |
Unit |
| Arem – Arem |
75 |
225 |
2,75 |
| Bubur Kacang Ijo |
100 |
102 |
1,25 |
| Ketupat Ketan |
120 |
216 |
2,75 |
| Lemper |
70 |
247 |
3 |
| Lepet |
120 |
210 |
2,5 |
| Lepet Ketan |
170 |
346 |
4,25 |
|
Makanan Ringan Golongan B | |||
| Bolu Gulung |
110 |
300 |
3,75 |
| Cakwee |
50 |
143 |
1,75 |
| Getuk Lindri |
60 |
127 |
1,75 |
| Hot Dog |
100 |
285 |
3,5 |
| Kerak Telur |
120 |
599 |
7,5 |
| Kue Nagasari |
70 |
149 |
1,75 |
| Kue Pancong |
80 |
231 |
3 |
| Mini Croissant |
80 |
406 |
5 |
| Sandwich |
100 |
164 |
2 |
| Serabi Pandan |
60 |
137 |
1,75 |
| Semar Mendem |
100 |
247 |
3 |
| Uli + Tape Ketan |
160 |
559 |
7 |
|
Makanan Ringan Golongan C | |||
| Bakpia |
25 |
68 |
1 |
| Bakwan |
100 |
270 |
3,25 |
| Bika Ambon |
50 |
99 |
1,25 |
| Black Forrest |
200 |
585 |
7,5 |
| Cara Bikang |
70 |
128 |
1,5 |
| Cheese Cake |
10 |
281 |
3,5 |
| Dunkin Donat Keju |
170 |
283 |
3,5 |
| Emping Melinjo Asin |
25 |
173 |
2,25 |
| Kastengels (10 bh) |
100 |
426 |
5,75 |
| Keju Lembaran (1bh) |
20 |
65 |
3,25 |
| Kerupuk Mie |
25 |
119 |
1,5 |
| Klepon |
60 |
68 |
0,75 |
| Kroket Kentang |
75 |
146 |
1,25 |
| Kue Ape |
60 |
151 |
2 |
| Kue Cubit |
60 |
183 |
2,25 |
| Kue Cucur |
90 |
152 |
2 |
| Kue Ku |
50 |
237 |
3 |
| Kue Lumpur |
80 |
232 |
3 |
| Kue Pukis |
40 |
181 |
2,25 |
| Lapis Legit |
50 |
307 |
3,75 |
| Lemet/Timus |
120 |
603 |
7,5 |
| Lopis Ketan |
125 |
350 |
4,25 |
| Lumpia |
60 |
76 |
1 |
| Martabak Keju |
100 |
265 |
.3.25 |
| Martabak Mesir |
100 |
200 |
2,5 |
| Martabak Telur |
95 |
196 |
2,5 |
| Muffin Coklat |
80 |
361 |
4,5 |
| Muffin Keju |
80 |
400 |
5 |
| Nastar (7bh) |
150 |
538 |
6,75 |
| Onde – Onde |
65 |
317 |
4 |
| Pastel |
75 |
302 |
3,75 |
| Potato Chip |
170 |
298 |
3,75 |
| Putu Mayang |
120 |
98 |
1,25 |
| Rempeyek Kacang |
50 |
250 |
3 |
| Risol |
100 |
247 |
3 |
| Roti Coklat |
100 |
240 |
3 |
| Sosis Solo |
50 |
191 |
2,25 |
| Sus Vla |
85 |
129 |
1,5 |
| Talam Hijau |
70 |
292 |
3,5 |
Tabel kalori makanan di atas dapat Anda gunakan sebagai patokan sudah cukupkah kandungan kalori yang anda konsumsi selama ini?
Kebutuhan Kalori Makanan
Sekedar informasi tembahan, kebutuhan kalori untuk setiap orang dapat berbeda, tergantung dari usia, jenis kelamin & aktifitas yang dilakukan. Misalnya untuk orang dewasa yang berprofesi sebagai atlit tentu memiliki kebutuhan kalori yang berbeda dengan anak usia 3 tahun.
Ketika membeli makanan kemasan, pastikan untuk melihat kandungan nutrisi dari makanan tersebut (biasanya terdapat pada bagian belakang kemasan), sehingga dapat melihat jumlah kalori per sajian/kemasan.
Berikut adalah tabel kebutuhan kalori untuk berbagai kelompok umur. Tabel ini dapat membantu mengetahui kebutuhan kalori berdasarkan usia, jenis kelamin & aktifitas yang dilakukan.
Tabel Kebutuhan Kalori
*Adanya rentang kalori menunjukkan kebutuhan kalori yang berbeda berdasarkan usia dari tiap kelompok. Remaja & anak-anak membutuhkan kalori yang lebih banyak seiring dengan bertambahnya usia. Akan tetapi pada orang dewasa, akan membutuhkan kalori yang lebih sedikit seiring dengan bertambahnya usia.
Keterangan aktifitas yang dilakukan:
- Aktifitas menetap: Suatu gaya hidup dimana aktifitas yang dilakukan hanya berhubungan dengan kegiatan sehari-hari.
- Cukup aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki sebanyak 2,5-5 km sehari.
- Aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki > 5 km sehari
Berikut adalah contoh pembagian makanan untuk sehari pada orang dewasa, menurut kecukupan energi:
Tabel menu 2000 kalori
Tabel menu 2500 kalori
Keterangan porsi:
- Nasi: 1 porsi = ¾ gelas = 100 gram = 175 kkal
- Sayur: 1 porsi = 1 gelas = 100 gram = 25 kkal
- Buah: 1 porsi = 1-2 buah = 50-190 gram = 50 kkal
- Tempe: 1 porsi = 2 potong sedang = 50 gram = 75 kkal
- Daging: 1 porsi = 1 potong sedang = 35 gram = 75 kkal
- Minyak: 1 porsi = 1 sendok teh = 5 gram = 50 kkal
- Gula: 1 porsi = 1 sendok makan = 13 gram = 50 kkal
Bila masih ragu mengenai pola makan yang sedang dilakukan, dapat berkonsultasi dengan dokter atau pun ahli gizi untuk mendapatkan pola makan yang sehat & sesuai…
Facebook Comments