Don't Skip These 4 Nutrients During Suhoor

3 hours ago 2

TEMPO.CO, Jakarta - Pediatrician Kurniawan Satria Denta emphasizes the importance of nutrition composition during suhoor (pre-dawn meal). "Suhoor containing a combination of carbohydrates, protein, fiber, as well as vitamins and minerals, helps to slow down hunger and maintain stable energy throughout the day," he said in a press release received by Tempo on March 6, 2026.

Suhoor is a crucial meal during fasting. The food consumed during suhoor provides the necessary nutrients to sustain fasting for a whole day. Check out the important nutrients that should be included in your suhoor menu, as reported by Halodoc.

1. Protein

The most important nutrient to include in your suhoor menu is protein. This nutrient provides the energy needed to carry out daily activities. High-protein foods can also increase the feeling of fullness compared to high-fat or high-carbohydrate foods. It is common to feel hungry during fasting; however, by consuming protein-rich foods, you will feel full for a longer time.

Protein can be found in eggs, nuts, yogurt, fish, chicken, and legumes.

2. Fiber

Fiber is an equally important nutrient that should be included in the suhoor menu. Fiber provides many benefits during fasting. For example, it helps you feel full throughout the morning, delaying hunger and maintaining intestinal health.

Foods that are high in fiber include whole wheat bread and pasta, legumes, brown rice, and vegetables and fruits.

3. Fat

Fat is one of the nutrients that the body still needs during fasting. Healthy fats can make you feel full longer during fasting. Foods rich in healthy fats include olive oil, nuts, and avocados.

4. Vitamins and Minerals

It is also crucial to include fruits and vegetables rich in vitamins and minerals in the suhoor menu. They can help you feel energetic while fasting. In addition, consuming fruits and vegetables is another way, besides drinking water, to help keep your body hydrated.

Good fruits and vegetables to consume during suhoor include watermelon, strawberries, oranges, tomatoes, cucumbers, lettuce, spinach, and celery.

Actress Irish Bella said that a nutritious suhoor is important so that the family feels full longer and can fast throughout the day with strength. "As a mother, this serves as a reminder for me to pay more attention to the suhoor intake of my children and family," said Irish Bella.

Suhoor is not just about filling up; it's about ensuring complete nutritional intake so you feel full longer and support your body during fasting. Marketing Director of Coffee & Health Food PT Mayora Indah Tbk Haruman Rustandi added that His team consistently raises awareness about the importance of a complete, nutritious suhoor. "A glass of Energen can help fulfill the need for a satisfying and complete nutritious intake during suhoor," he said during the Ramadhan Study with Energen event in early March 2026.

Ramadan is not just about restraining hunger and thirst, but also maintaining energy and body resilience throughout the day. Unfortunately, many families still rely on feeling full as the primary indicator of suhoor without ensuring they consume enough nutrients. However, a combination of carbohydrates, protein, fiber, and milk, as well as 10 essential vitamins and minerals, is important for keeping the body strong, focused, and free from fatigue during fasting.

Read: Cross-Cultural Iftar: From Chinese to Middle Eastern Cuisine

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