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Table of energy content of foods

Portion size Food Bread, plain Roti prata Cornflakes Mee curry Mee goreng Rice, plain, cooked Fried rice (nasi goreng) Nasi briyani, rice only Nasi lemak with ingredients Mutton curry Lamb chop,loin,grilled, lean & fat Beef burger patty Beef rendang Beef/chicken satay Chicken, roasted, meat & skin Luncheon meat Pork chop, loin, grilled lean Duck meat, roasted, meat & skin Ikan bilis sambal Tenggiri, fried Fish finger, grilled Fish cake, fried - fried Soya bean cake (du gan), Soya bean curd (du fu) Cashew nut, roasted Peanut, roasted Apple Banana Durians Orange Papaya Watermelon Fruit cocktail, canned Carrot, cut into slices qty 2 slices One 1 cup 1 bowl 1 plate 1 plate 1 plate 1 plate 1 plate 1 serve 2 One 1 pc 6 sticks 1 serve 2 slices 1 serve 1 serve 1 serve One 2 One 1 serve 1 serve 2 tbsp 2 tbsp One One 5 seeds One 1 wedge 1 wedge
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Portion size kJ 647 2705 449 2167 2772 1092 3242 1924 2129 777 1428 848 958 907 815 1184 1184 1567 530 764 428 395 277 143 722 718 223 176 643 181 164 130 420 97 Cals 154 644 107 516 660 260 772 458 507 185 340 202 228 216 194 282 282 373 126 182 102 94 66 34 172 171 53 42 153 43 39 31 100 23 Food Spinach Gi-ln Cucumber, cut into thick slices Long beans Bean sprouts Cheddar cheese, processed Milk shake Cows milk, whole UHT, low fat UHT, chocolate flavour Ice-cream, vanilla Yoghurt, natural, plain Boiled egg Fried egg with fat Egg omelette Cola Soya bean milk, packet Soya bean milk, fresh Thousand island salad cream Chilli/Tomato sauce Butter/margarine Peanut butter Jam/Marmalade/kaya Milk chocolate Fruit cake Chocolate cake Doughnut, ring, iced Kueh lapis, steamed Apple pie Hamburger Big Mac KFC chicken thigh Pizza, thin N crispy, supreme Pan pizza, supreme Curry puff, potato & spices Potato crisp qty 1 cup 1 cup 5 /2 cup 1 cup 1cm cube 1 glass 1 glass 1 glass 1 glass 1 scoop 1 cup One One One 1 can 1 packet 1 cup 1 dsp 1 dsp 1 dsp 1 dsp 1 dsp 2 pcs 1 wedge 1 wedge 1 pc 1 pc One One One 1 pc 2 slices 2 slices One 1 packet
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wt (g) 60 200 30 400 400 200 400 250 300 100 96 80 90 90 90 90 85 100 40 55 46 50 30 50 30 30 150 90 175 150 150 200 128 65

wt (g) 30 65 40 55 104 16 250 250 250 250 45 200 50 53 65 285 250 250 10 10 15 15 15 40 50 55 80 90 85 100 205 68 200 255 40 35

kJ 25 118 25 76 109 218 945 685 538 714 374 716 311 424 449 491 664 336 160 46 466 378 151 890 743 1054 1285 575 1105 1121 2365 899 1928 2474 538 785

Cals 6 28 6 18 26 52 225 163 128 170 89 170 74 101 107 117 158 80 38 11 111 90 36 212 177 251 306 137 263 267 563 214 459 589 128 187

/2 cup /2 cup

Source: Food & Nutrition Department, 1993

Table of energy output of various activities


Activity No of Cals used in 1 min. of activity* No of mins of activity needed to burn off:
25 Cal 50 Cal 100 Cal 150 Cal 200 Cal 250 Cal

Light housework Mopping floor Cycling (leisure) Table tennis Brisk walking Badminton Tennis Jogging (slow) Football Basketball Running (slow, 8km/h, male) Swimming (breaststroke)

2.70 2.79 2.88 3.06 3.33 4.37 4.91 5.04 5.94 6.21 6.57 7.29

9 9 9 8 8 6 5 5 4 4 4 3

19 18 17 16 15 12 10 10 8 8 8 7

37 36 35 33 30 23 20 20 17 16 15 14

56 54 52 49 45 34 31 30 25 24 23 19

74 72 70 62 60 46 41 40 34 32 30 27

93 90 87 82 75 57 51 50 42 40 38 32

*Calculated for a child weighing 45kg.


Produced by Curriculum Planning and Development Division, Ministry of Education (Singapore) in collaboration with School Health Services, Ministry of Health (Singapore) 11/00