主要食物营养成分一览表

1、类别食物名称 能量（kcal）蛋白质（g）脂肪（g）碳水化合物（g）膳食纤维（g）维生素a（ug）胡萝卜素（ug）硫胺酸（mg）核黄酸（mg）尼克酸（mg）维生素c（mg）维生素e（mg）钙（mg） 谷类 大米3467.40.877.90.7-0.110.551.9-0.4613 小米35893.175.11.617-0.330.11.5-3.3641 高梁米 35110.43.174.74.3-0.290.11.6-1.8822 鲜玉米 10641.222.82.9-0.160.111.8160.46- 干玉米 3368.83.874.78-0.270.072.3-8.2310 大麦仁 30

2、710.21.473.39.9-0.430.143.9-1.2366 面粉33411.21.573.62.1-0.280.082-1.831 干豆类 黄豆3593516340215.5372300.410.22.1-18.9191 黑豆3813615.933.610.25300.20.332-17.36 224 青豆373341635.412.61327900.410.183-10.09 200 赤小豆 30920.20.663.47.713800.160.112-14.36 74 绿豆31621.60.8626.4221300.250.112-40.95 81 花豇豆 31518.90.46

3、5.86.93200.220.092.4-11.42 67 豌豆31320.31.165.810.4422500.490.142.4-8.4797 蚕豆33621.6161.51.7-0.090.131.921.631 鲜豆类 毛豆1233.1510.54221300.150.071.4272.44135 扁豆372.70.28.22.1251500.40.070.9130.2438 四季豆 2820.45.71.5352100.040.070.0461.2442 豌豆(带荚)1057.40.321.23372200.430.092.3141.2121 蚕豆1048.80.419.53.152

4、3100.370.11.5160.8316 豆角302.50.26.72.1332000.050.070.9182.2429 荷兰豆 272.50.34.91.4804800.090.040.7160.351 豆类制品 黄豆芽 444.51.64.51.55300.040.070.680.821 绿豆芽 182.10.12090.83200.050.060.560.199 豆浆141.80.71.11.115900.020.020.1-0.008 10 豆腐14016.23.611.50.8-0.030.070.3-308 豆腐干 14016.23.611.50.8-0.030.070.3-3

5、08 千张2602405165.515300.040.050.2-23.38 313 腐乳(酱豆腐)13310.98.24.80.9221300.030.041-8.461 葱蒜类 大蒜1264.50.227.61.15300.040.060.671.0739 青蒜302.40.36.21.7985900.060.040.6160.824 蒜苗372.10.481.8472800.110.080.5350.8129 大葱301.70.36.51.310600.030.050.5170.329 小葱241.60.44.91.41408400.050.060.4210.4972 泮葱391.10.

6、290.93200.030.030.380.1424 韭菜262.40.44.61.423514100.020.090.8240.9642 根茎类 芋头792.20.218.11271600.060.050.760.4536 山药(薯蓣)561.90.212.30.83200.050.020.350.2416 荸荠(马蹄)591.20.214.21.13200.020.020.770.654 藕(莲藕) 701.90.216.41.23200.090.030.3440.7339 红萝卜 2010.14.60.8-0.050.020.131.211 白萝卜 210.90.1513200.020.

7、030.3210.9236 甘薯(红心薯)991.10.224.71.61257500.040.046260.2823 马铃薯(土豆)_7620.21720.75300.080.041.1270.348 叶菜类 莴笋1410.12.80.6251500.020.020.540.1923 金针菜(黄花菜)19919.41.434.97.730718400.050.213.1104.92301 菠菜(赤根菜)242.80.34.51.748729200.040.110.6321.7466 生菜(油玫菜)151.40.42.10.660360-0.10.220-70 苋菜(红苋)312.80.45.

8、91.824814900.030.10.6301.54178 油菜231.80.53.81.11.36200.040.110.7360.88108 大白菜 171.50.13.20.8201200.040.050.6310.7650 小白菜 151.50.32.71.128016800.020.090.7280.790 香菜(芜菜)311.80.46.21.219311600.040.142.2480.8101 芹菜茎 201.20.24.51.2573400.020.060.481.3280 芹菜叶 312.6.0.65.92.248829300.080.150.9222.540 菜花(花椰

9、菜)242.10.2461.25300.030.080.6610.4323 西兰花(绿花菜)334.10.64.31.6120272100.090.130.9510.9167 菌类 蘑菇(鲜) 202.70.14.12.12100.080.35420.566 蘑菇(干) 252214.652.72127316400.11.130.756.18127 口蘑(白蘑)24238.73.331.617.2-0.070.0844.3-8.57169 香蕈(干)(香菇)211201.261.731.63200.191.2620.550.6683 木耳(黑) 20512.11.565.629.9171000

10、.170.442.5-11.34 247 银耳(干)(白木耳)200101.467.330.48500.050.255.3-1.2636 海菜类 发菜(干) 18920.20.560.835-0.150.540.960.071408 海带(干,昆布)771.80.123.46.1402400.010.10.8-0.58348 苔菜(干) 148190.426.39.1-0.350.44-185 紫菜(干) 20726.71.144.121.622813700.271.027.321.82264 茄瓜类 茄子211.10.24.91.38500.020.040.651.1324 西红柿(番茄)1

11、90.90.240.5925500.030.030.6190.5710 葫芦(长瓜)150.70.13.50.87400.020.010.411-16 苦瓜(凉瓜)1910.14.91.4171000.030.030.4560.8514 丝瓜2010.24.20.615900.020.040.450.2214 南瓜(倭瓜)220.70.15.30.81488900.030.040.480.3616 冬瓜110.40.22.60.713800.010.010.3180.0819 西瓜250.60.15.80.03754500.020.030.260.18 菜瓜(生瓜)180.60.23.90.4

12、3200.020.010.2120.0320 黄瓜(胡瓜)150.80.22.90.515900.020.030.290.4924 辣椒(青、尖)231.40.35.82.1573400.030.040.5620.8815 水果类 苹果520.20.213.51.23200.060.020.242.124 梨440.40.213.33.16330.030.060.361.349 桃480.90.112.21.33200.010.030.771.546 李子360.70.28.70.9251500.030.020.450.748 杏360.90.19.11.3754500.020.030.640

13、.9514 枣(干) 2643.20.567.86.25100.040.160.91430.464 葡萄430.50.210.30.48500.040.020.2250.75 柿710.40.118.51.4201200.020.020.3301.129 橙470.80.211.10.6271600.050.304 0.3330.5620 菠萝410.50.110.81.33200.040.020.218-12 桂圆(干) 27350.264.82-0.391.312-38 香蕉911.40.2221.210600.020.040.780.247 干果及硬果类 白果(干银杏)35513.21.

14、372.6-0.1-24.754 核桃(干) 62714.958.819.19.55300.150.140.9143.21 56 松子仁 69813.470.612.2102100.190.254-32.79 78 杏仁(炒熟)60025.75118.79.1171000.150.713.8-52.2161 腰果55217.336.741.63.68490.270.131.3-3.1726 叶菜类 花生仁(炒)58123.944.425.74.3-0.120.118.7-14.97 284 黑芝麻 53119.146.12414-0.660.255.9-38.28 620 莲子(干) 3441

15、7.2267.23-0.160.084.252.7197 红枣(干) 2643.20.567.86.22100.040.160.9143.0464 畜肉类 牛肉12519.94.22-7-0.040.145.6-0.6523 牛肝13919.83.96.2-20220 -0.161.311.990.134 羊肉2031914.10-22-0.050.144.5-0.266 羊肝13417.93.67.4-20972 -0.211.7522.1-29.93 8 猪肉39513.2372.4-18-0.220.163.5-0.356 猪肝12919.33.55-4972-0.212.0815200

16、.866 乳类 牛奶(鲜) 5433.23.4-24-0.030.140.110.21104 牛奶粉 48419.722.749.9-77-0.286.680.590.481797 酸奶722.52.79.3-26-0.030.150.210.12118 禽肉类 鸡肉16719.39.41.3-48-0.050.095.6-0.679 鸭肉24015.519.70.2-52-0.080.224.2-0.276 鸽20116.514.21.7-53-0.060.26.9-0.9930 鹌鹑11020.23.10.2-40-0.040.326.3-0.4448 禽蛋类 鸡蛋(全) 14413.38

17、.82.8-234-0.011 0.270.2-1.8456 鸭蛋(全) 18012.6133.1-261-0.170.350.2-4.9862 鹌鹑蛋(全)16012.811.12.1-337-0.110.490.1-3.0847 松花蛋(皮鸭蛋)17114.210.74.5-215-0.060.180.1-3.0563 咸鸭蛋(全)19012.712.76.3-134-0.160.330.1-6.25118 药食类 甲鱼(鳖）11817.84.32.1-139-0.070.143.3-1.8870 田鸡（青蛙）9320.31.20-7-0.260.289-0.55127 冬虫夏草（虫草）2

18、9226.24.77.5-0.031.093.22-197 鱼虾蟹 草鱼11316.65.20-11-0.040.112.8-2.0338 鳝鱼(黄鳝)87181.41.2-50-0.060.983.7-1.3442 鲤鱼10917.64.10.5-25-0.030.092.7-1.2750 乌鳢(黑鱼)8518.51.20-26-0.020.142.5-0.97152 鲫鱼(喜头鱼)10817.12.73.8-17-0.020.092.5-0.6879 鳜鱼(桂鱼)11719.94.20-12-0.020.075.9-0.8763 带鱼12717.74.93.1-29-0.020.062.8

19、-0.8228 黄鱼(小黄花鱼)9917.930.1-0.040.042.3-1.1978 河虾8716.42.40-48-0.040.03-5.53325 基围虾 10118.21.43.9-0.020.072.9-1.6983 河蟹10317.52.62.3-389-0.060.281.7-6.09126 扇贝(鲜) 6011.10.62.6-tr0.210.2-11.85 142 海参7816.50.22.5-0.030.040.1-3.14285 鱿鱼(干) 133604.67.8-0.020.134.9-9.2787 油脂及其它 猪油(炼) 89799.60.2-27-0.020.0

20、3-5.21- 芝麻油(香油)89899.20.5-tr-68.53 9 芝麻酱 31819.252.722.75.9171000.160.225.8-35.09 1170 花生油 89999.90- -trtr-42.06 12 色拉油 89899.80-0-tr-24.01 18 以上数据来源于中国疾病预防控制中心营养与食品安全所编著的中国食物成分表2002一书，北京大学医学出版社2002年2月出版。 干果及硬果类 磷（mg） 钾（mg） 铁（mg） 锌（mg） 1101032.31.7 2292845.11.87 3292816.31.64 1172380.10.9 2242622.21

21、.85 381496.44.36 1881903.51.64 46515.38023.34 500137774018 3957188.43.18 3058607.42.2 3377876.52.18 3455007.91.61 2598234.92.35 41811178.23.42 1884783.51.73 541781.90.72 511231.50.23 1273321.71.29 2003913.51.37 552071.50.54 191160.90.5 741600.90.54 37680.60.35 30480.50.24 2731401.91.11 2731404.91.76

22、 309946.42.52 74843.80.69 1173021.20.88 251680.80.23 442261.40.46 381440.70.4 261431.30.35 391470.60.23 382471.60.43 55378100.49 342130.30.27 443060.60.034 582431.40.23 261102.80.69 261730.50.3 391300.50.15 403420.80.37 4822120.90.33 2166108.13.99 473112.90.85 311001.20.43 633402.90.7 392101.20.33 3

23、1-0.70.38 361781.90.51 492722.90.45 382061.20.24 641370.61.14 472001.10.38 721710.78 943121.20.92 357122551.36.29 1655310619.49.04 2584641.058.57 29275797.43.18 36915884.13.03 7621785.21.68 527614.70.65 302410283.7 3056 350179654.92.47 231420.50.23 231630.40.13 15870.40.14 352560.70.36 291150.40.21 241450.40.14 12780.20.07 9870.30.1 141360.50.1 241.20.50.18 332090.70.22 121190.60.19 14920.50.46 2