Below are my favourite food and fruits locally and internationally with their respective nutrients. I eat a variety food and fruits besides my favourite food below. You can get all these in any major supermarket and signature restaurants in Malaysia. For sure, you can get them in Isetan, KLCC and Cold Storage, KLCC. I have seen this food in Village Grocer, Subang Parade and Jaya Grocer, Damen Mall. Of course, you can get all these in Giant and Tesco in Malaysia.
Beef:
- Calories: 217.
- Water: 61%
- Protein: 26.1 grams.
- Carbs: 0 grams.
- Sugar: 0 grams.
- Fiber: 0 grams.
- Fat: 11.8 grams.
- Mineral: Zinc and Iron
- Various Vitamins
Salmon:
- 175 calories.
- 10.5 g of fat.
- 0 g of carbohydrate.
- 18.79 g of protein.
- High volume of Omega 3 and Fatty Acid
- Mineral like Calcium
Oyster:
- Calories: 68.
- Protein: 7 grams.
- Fat: 3 grams.
- Vitamin D: 80% of the Reference Daily Intake (RDI)
- Thiamine (vitamin B1): 7% of the RDI.
- Niacin (vitamin B3): 7% of the RDI.
- Vitamin B12: 324% of the RDI.
- Iron: 37% of the RDI.
Tuna (Fresh Tuna or Pizza with Tuna from Pizza Hut or Domino's Pizza):
- Calories: 191
- Fat (Omega 3 Fatty Acid): 1.4g
- Sodium: 83mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 42g
Squid:
A 3-ounce serving of uncooked squid contains around 198 milligrams of cholesterol (good cholesterol for brain) and 13.2 grams of protein along with 0.3 grams of total saturated fat. It also contains healthy fats: 0.09 grams of monounsaturated fat, and 0.4 grams of polyunsaturated fat.
Prawn:
In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef. Prawns are extremely low in calories. The same 100 grams of prawns contains only about 115 calories. Chicken contains about twice as much and beef three times as much.
Pasta (Spaghetti and many others):
- Calories: 221
- Fat: 1.3 g
- Sodium: 1 mg
- Carbohydrates: 43.2 g
- Fiber: 2.5 g
- Sugars: 0.8 g
- Protein: 8.1 g
- Mineral: Iron and Magnesium
- Vitamin E
Cheese:
Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
Lemon or Limau Citrus in Malaysia:
- Calories: 29.
- Water: 89%
- Protein: 1.1 grams.
- Carbs: 9.3 grams.
- Sugar: 2.5 grams.
- Fiber: 2.8 grams.
- Fat: 0.3 grams.
Pineapple:
- Calories: 82.5.
- Fat: 1.7 grams.
- Protein: 1 gram.
- Carbs: 21.6 grams.
- Fiber: 2.3 grams.
- Vitamin C: 131% of the RDI.
- Manganese: 76% of the RDI.
- Vitamin B6: 9% of the RDI.
Watermelon:
- Calories: 30.
- Water: 91%
- Protein: 0.6 grams.
- Carbs: 7.6 grams.
- Sugar: 6.2 grams.
- Fiber: 0.4 grams.
- Fat: 0.2 grams.
Mushroom (Enoki Mushroom and etc.):
- Calories: 15
- Fat: 0.2g
- Sodium: 4mg
- Carbohydrates: 2.3g
- Fiber: 0.7g
- Sugars: 1.4g
- Protein: 2.2g
Thiamin 6% | • | Riboflavin 5% |
| Vitamin B6 5% | • | Niacin 23% |
| Magnesium 4% | • | Phosphorus 11% |
| Zinc 4% | • | Copper 5% |
Broccoli:
- Calories: 31.
- Water: 89%
- Protein: 2.5 grams.
- Carbs: 6 grams.
- Sugar: 1.5 grams.
- Fiber: 2.4 grams.
- Fat: 0.4 grams.
Kale:
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
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