Indonesian Healing Foods: Javanese, Sumatran and Balinese Staples
Indonesia spans more than 17,000 islands, and its cooking ranges from the sweet, soy-based dishes of Java to the spicy, coconut-rich food of Sumatra and the spice pastes of Bali. This World Healing Foods guide covers healthy Indonesian food by region and what research says. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Food culture at a glance
Most meals pair rice with vegetables, tempeh or tofu, fish or chicken, and a sambal (chili relish). WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses. (WHO) Brown and red rice are whole grains; white rice is refined. (Mayo Clinic)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Tempeh | fermented soy; soy protein in place of other proteins may lower cholesterol levels to a small extent (NIH NCCIH) | Moderate |
| Tofu (tahu) | soy protein (NIH NCCIH) | Moderate |
| Gado-gado | mixed vegetables with egg and tofu; peanut sauce adds fat and sugar (Mayo Clinic) | Limited |
| Sayur bayam and kangkung (leafy greens) | vegetables; fiber (Mayo Clinic) | Strong (vegetables) |
| Ikan bakar (grilled fish) | EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Red or brown rice | whole grains; white rice is refined (Mayo Clinic) | Strong |
| Long beans and other legumes | fiber; plant iron (NIH ODS) | Strong (nutrient source) |
| Pepes (fish or tofu steamed in banana leaf) | steamed rather than fried (Mayo Clinic) | Limited |
| Ginger (jahe) | may be helpful for pregnancy nausea (NIH NCCIH) | Moderate (specific uses) |
| Fresh fruit (papaya, banana, rambutan) | soluble fiber is found in fruits such as bananas (Mayo Clinic) | Strong (fruit) |
Regional food lists
Java
- Gado-gado and pecel (vegetables with peanut sauce), light on the sauce
- Tempeh bacem or tempeh goreng, baked or pan-fried in less oil
- Sayur asem (tamarind vegetable soup)
- Sayur bening bayam (clear spinach soup)
Sumatra (including Padang cooking)
- Ikan bakar and gulai ikan (fish curry), with less coconut milk
- Daun singkong (cassava leaf) dishes. Cassava leaves contain cyanogenic glycosides, natural chemicals that can release cyanide, at higher levels than the roots, so they must be properly prepared (pounded or soaked, then washed) and cooked well before eating. (FSANZ)
- Rendang as an occasional, small portion
Bali and eastern Indonesia
- Lawar (vegetable and coconut mix)
- Pepes ikan (fish steamed in banana leaf)
- Sate lilit made with fish
- Fresh fruit and sweet potato
Evidence notes
- Soy: NCCIH says eating soy protein in place of other proteins may lower cholesterol levels to a small extent. (NIH NCCIH)
- Fish: fatty fish provide EPA and DHA omega-3s. (NIH ODS)
- Fiber: Mayo Clinic says soluble fiber, found in oats, peas, beans, apples and citrus fruits, can help lower cholesterol and blood sugar. (Mayo Clinic)
Watch-outs
- Soy sauce and kecap manis: USDA FoodData Central lists about 880 mg of sodium in 1 tablespoon (16 g) of soy sauce (FDC ID 174277) (USDA FoodData Central); kecap manis (sweet soy sauce) also adds sugar. WHO recommends adults eat less than 2,000 mg of sodium a day. (WHO)
- Coconut milk and fried foods: WHO advises that unsaturated fats (found in fish, avocado, nuts and olive, canola, soybean and sunflower oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). (WHO)
- Sugar: es teh manis (sweet iced tea), kecap manis and desserts add free sugars. WHO advises keeping free sugars, including sugars in syrups, honey and fruit juices, under 10% of daily energy. (WHO)
Building a balanced Indonesian plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Build plates around tempeh, tofu, vegetables and fish
- Mix red or brown rice into white rice
- Ask for peanut sauce and sambal on the side
- Choose steamed pepes or grilled ikan bakar over fried dishes
Related: legumes and beans and fermented foods research.
Nearby cuisines: Malaysian healing foods · Filipino healing foods · Vietnamese healing foods · Healthy Thai food
Infographic
Related on HealAtlas: World Healing Foods hub · Malaysian healing foods · Fermented foods research · Legumes and beans
FAQ
What are healthy Indonesian foods?
Tempeh, tofu, gado-gado with light sauce, leafy greens, grilled or steamed fish and red or brown rice. WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses. (WHO) (Mayo Clinic)
Is tempeh healthy?
Tempeh is fermented soy. NCCIH says eating soy protein in place of other proteins may lower cholesterol levels to a small extent. (NIH NCCIH)
Is gado-gado healthy?
Gado-gado is mostly vegetables, egg and tofu. The peanut sauce adds fat and often sugar, so use a smaller amount. (Mayo Clinic) (Mayo Clinic)
How salty is soy sauce?
USDA FoodData Central lists about 880 mg of sodium in 1 tablespoon (16 g) of soy sauce (FDC ID 174277). WHO recommends adults eat less than 2,000 mg of sodium a day. (USDA FoodData Central) (WHO)
What should I limit in Indonesian food?
Fried gorengan snacks, coconut-rich curries, sweet soy sauce and sweet drinks. WHO advises preferring unsaturated fats to saturated fats such as coconut oil, and keeping free sugars under 10% of daily energy. (WHO)
Sources
- Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
- World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- Mayo Clinic. Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
- NCCIH (NIH). Ginger: Usefulness and Safety. https://www.nccih.nih.gov/health/ginger (accessed Oct 25, 2026)
- NCCIH (NIH). Soy: Usefulness and Safety. https://www.nccih.nih.gov/health/soy (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)
- USDA FoodData Central. Soy sauce made from soy and wheat (shoyu), SR Legacy FDC ID 174277 (5,490 mg sodium per 100 g; 1 tablespoon = 16 g). https://fdc.nal.usda.gov/food-search/?query=soy%20sauce (accessed Oct 25, 2026)
- Food Standards Australia New Zealand. Cassava and bamboo shoots. https://www.foodstandards.gov.au/consumer/prevention-of-foodborne-illness/cassava (accessed Oct 25, 2026)