各类食物成分表很全)

1、水果营养成分一览表常见水果每百克所含成分名称蛋白质（g）脂肪（g）碳水化合（g）八、（kcal）无机盐类（g）钙(mg)磷(mg)铁(mg)柿0.70.111482.910190.2枣1.20.2241030.441230.5苹果0.20.615600.21190.3香蕉1.20.620900.710350.8梨0.10.112490.3560.2杏0.9-10440.626240.8李0.50.2940-17200.5桃0.80.17320.58201.0樱桃1.20.38400.66315.9葡萄0.2-10410.24150.6各种水果的营养成分表食物（100克）蛋白质（克）脂肪（克）碳

2、水化合物（克）热能（千卡）丝瓜1.514.525西瓜1.204.222甜瓜0.40.16.227茄子2.30.13.123番茄0.60.23.317辣椒1.60.24.526辣椒干158.261 378蘑菇（鲜）2.90.22.423蘑菇（干）381.524.5246银耳50.678.3339木耳10.60.265.5306海带8.20.156.2258紫菜28.20.248.5309葡萄0.40.68.2匚40 H柑橘0.90.112.856苹果0.40.51358鸭梨0.10.19 二37桃0.80.110.747杏1.2011.149李子0.50.28.839草莓10.65.732柿子0

3、.70.110.847石榴1.51.616.888鲜枣1.20.223.299干枣3.30.472.8308山楂0.70.222.193香蕉1.20.619.588菠萝0.40.39.342枇杷0.40.16.629花生仁（生）26.293.222.154花生仁（炒）26.541.820.2590南瓜子（炒）35.131.823.3520葵花籽（生）23.151.19.6591葵花籽（炒）24.654.49.9628核桃仁15.46310.7671栗子（熟）4.844.8212松子仁16.763.59.8678西瓜子31.839.119.1556菱角3.60.524115杏仁（生）24.949

4、.68.5580莲子（鲜）4.90.69.262芝麻酱2052.915616黄酱10.439.3106甜面酱7.32.127.3157豆瓣酱10.7912.9匚"5 j蜂蜜0.3079.5319牛奶巧克力1038.841.3554表5.16不同食谱营养素含量的计算表食谱1g能量蛋白质脂肪碳水化合物膳食纤维视黄醇当量VB1Vb2VcCaFekcalggggu gmgmgmgmgmg大米（粳米）400138831.6243103.20.720.24486.4柑子100510.70.2110.41480.080.0428350.2鸡蛋25343622.2770.020.08120.5猪肉（

5、瘦）507210.23.11220.270.0531.5草鱼50568.32.660.020.06190.4牛奶100543.03.23240.030.1411040.3大豆5018017.68.097.8180.200.10964.1豆油2522525.030.5菠菜4009610.41.2116.819480.460.4412826411.6总计1200215685.047.934518.222431.501.1515758425.5食谱2小麦面（标1）400137644.86.02868.41.120.3212414.0大白菜400605.60.483.6520.120.16112140

6、2.4苹果100520.20.2121.230.060.02440.6鸡蛋25343.22.21770.020.08120.5猪肉（肥，瘦）501976.618.51570.110.0230.8带鱼50648.82.42140.010.03140.6豆浆100131.80.71.1150.020.02100.5豆腐（北）50496.12.410.220.020.02691.2猪油2522525.07总计1200207077.157.831114.52271.480.6711637620.6食谱3大米（粳，特）400133629.21.63011.60.320.16963.6白萝卜400803.

7、60.4164.0120.080.12841442.0香蕉100911.40.2211.2100.020.04870.4猪肉（肥瘦）12549416.546.231420.280.2082.0米粥100461.10.390.10.020.0263.2粉丝501680.40.1410.60.020.01153.2猪油2522525.07总计1200244052.273.83917.51710.740.559227614.4谷类及谷类制品食物成分表食物名称食部能且 里水分蛋白质脂肪膳食纤维碳水化物视 黄 醇 当 量硫胺素核黄素抗坏 血 曲厶酸钙铁锌gkjkcalggggg卩gmgmgmgmgmgm

8、g粳米（标一）100143538413.77.70.60.676.8-0.160.08-111.11.45粳米（特 级）100139733416.27.30.40.475.3-0.080.04-240.91.07米饭（蒸）10047711471.12.50.20.425.6-0.020.03-60.20.47米饭（蒸）10049011770.62.60.30.226.0-0.03-72.21.36米粉（干，细）100144834612.38.00.10.178.2-0.03-1.42.27米粥1001924688.61.10.30.19.8-0.03-70.10.20晚籼（特）10014313

9、4214.08.10.30.276.7-0.090.10-60.71.50籼米（标 准）100145234712.67.90.60.877.5-0.090.04-121.61.47苦养麦粉100127230419.39.72.75.860.2-0.320.21-394.42.02糯米（粳）100143534313.87.90.80.776.0-0.200.05-211.91.77糯米（紫 红）100143534313.88.31.71.473.7-0.310.12-133.92.16养麦100135632413.09.32.36.566.530.280.16-476.23.62青稞100141

10、733812.48.11.51.873.200.340.11011340.72.38糌粑100107525749.34.113.11.830.7-0.050.15-7113.99.55方便面10019754723.69.521.10.760.9-0.120.06-254.11.06麸皮10092022014.515.84.031.330.1200.300.30-2069.95.98富强粉100148835511.610.31.20.375.900.390.08052.81.58小麦 粉（标 准粉）100143934412.711.21.52.171.5-0.280.08-313.51.64挂面

11、（标准粉）100143933412.410.10.71.674.4-0.190.04-143.51.22挂面（精白粉）100145234712.79.60.60.375.7-0.200.04-213.20.74烙饼（标准粉）100106722536.47.52.31.951.0-0.020.04-202.40.94馒头（蒸，标准粉）10097523340.57.81.01.548.3-0.050.07-181.91.01馒头（蒸，富强粉）10087020847.36.21.21.043.2-0.020.02-581.70.40油条100161538621.86.917.60.950.1-0.0

12、10.07-61.00.75小米100149835811.69.03.11.673.5170.330.10-415.11.87小米粥1001924689.31.40.78.4-0.020.07-101.00.41燕麦片10015363679.215.06.75.361.6-0.300.13-1867.02.59莜麦面100135432411.012.27.215.352.530.390.04-2713.62.21玉米（黄）100140233513.28.73.86.466.6170.210.13-142.41.70玉米（鲜）4644410671.34.01.22.919.9-0.160.111

13、6-1.10.90玉米罐头10026693.01.10.24.90.87-60.10.33玉米 糁（黄）100145234712.87.93.03.672.0-0.100.08-492.41.16注：营养成分（以每百克食部计）2. 干豆类及豆制品表5.18 干豆类及豆制品食物成分表食物名称食部能旦 里水分蛋白质旨 方膳 食 纤 维碳水化物视黄 醇 当 量硫胺素核黄素抗 坏 血曲厶 酸钙铁锌kcagkjlggggg卩gmgmgmgmgmgmg蚕豆（去14334211.25.1.62.556.500.20.2542.3.3皮）10134400520赤小10012930912.20.20.67.75

14、5.130.10.1-747.42.2豆36761-082.0.00.0161.1豆腐1003398188.13.70.43.843-41.91豆腐1002385787.6.22.50.22.40.00.0-111.50.5（南）924-69腐竹19221.21.0.10.0-16.3.610094597.944.671.0337-7759腐乳10055613368.10.98.20.93.9220.00.0-613.80.6（白）334-9腐乳10063215161.12.08.10.67.6150.00.28711.1.6（红）2215710852.245.16.0.00.0312.5千张

15、10082600501.04.5545-36.42香干69.0.00.0-291.5100615147215.87.80.83.3743-95.7996.0.00.0-0.2豆浆100541341.80.71.10.01522-100.54豆浆1001764221.519.79.42.264.0.00.0-103.71.7粉6675-17豆粕12911.30.0.40.2_1514.0.51007310542.62.17.6290-490黄豆10015035910.35.116.15.18.370.40.2-198.23.32205610-14黄豆1001744186.732.818.7.03

16、0.630.30.2-208.13.8粉93512-7913212.55.0.20.1-2.1绿豆1002316321.60.86.462251-816.5813110.10.55.0.40.1-2.3豌豆1000313420.31.1444294-974.95芸豆1001283069.822.40.610.52.-348.72.2（杂）058-92注：营养成分以每百克食部计。3. 鲜豆类表5.19鲜豆类食物成分表食物名称食部能且 里水分蛋白质旨 方膳 食 纤 维碳水化物视 黄 醇 当 量硫胺素核黄素抗坏 血 曲厶酸钙铁锌gkjkcalggggg卩gmgmgmgmgmgmg扁豆91155378

17、8.32.70.22.16.1250.040.0713381.90.72蚕豆3143510470.28.80.43.116.4520.370.1016163.51.37黄豆芽1001844488.84.51.61.53.050.040.078210.90.54毛豆5351512369.613.15.04.06.5220.150.07271353.51.73豇豆971212990.32.90.32.33.6420.070.0919270.50.54绿豆芽100751894.62.10.10.82.130.050.06690.60.35豆角961263090.02.50.22.14.6330.05

18、0.0718291.50.54豌豆（带荚）4243910570.27.40.33.018.2370.430.0914211.71.29豌豆苗861413489.64.00.81.92.63440.050.1167404.20.77注：营养成分以每百克食部计。4. 根茎类表5.20根茎类食物成分表食物名称食部g能kj且 里kcal水分g蛋白 质g脂 肪 9膳食纤维g碳水化物g视 黄 醇 当 量卩g硫胺 素mg核黄素mg抗坏 血曲厶 酸mg钙mg铁mg锌mg百合（干）100143134210.36.70.51.777.8-0.050.09-325.91.31荸荠782475983.61.20.21

19、.113.130.020.02740.60.34苤蓝781263090.81.30.21.35.730.040.0241250.30.17甘薯（白心）8643510472.61.40.21.024.2370.070.0424240.80.22甘薯（红心）904149973.41.10.21.623.11250.040.0426230.50.15胡萝（橙）961553789.21.00.21.17.76880.040.0313321.00.23茭笋771062591.11.70.22.04.2-0.050041220.50.29芥菜头831383389.61.90.21.46.0-0.060.0

20、234650.80.39凉薯912305585.20.90.10.812.6-0.030.0313210.60.23白萝95842093.40.90.11.04.030.020.0321360.50.30变萝941092691.61.20.11.25.230.030.0424450.60.29青萝951303191.01.30.20.86.0100.040.0614400.80.34马铃薯943187679.82.00.20.716.550.080.042780.80.37魔芋精粉1001553712.24.60.174.44.4-微量0.10-451.62.05藕882937080.51.9

21、0.21.215.230.090.0344391.40.23山药832345684.81.90.20.811.670.050.025160.30.27芋头843317978.62.20.21.017.1270.060.056361.00.49春笋66842091.42.40.12.82.350.050.04582.40.43注：营养成分（以每百克食部计）5. 茎、叶、苔、花类蔬菜表5.21 茎、叶、苔、花类蔬菜食物成分表食物名称食部g能kj旦 里kcal水分g蛋白 质g脂 肪 9膳 食 纤 维 g碳水化物g视 黄 醇 当 量卩g硫胺 素mg核黄素mg抗坏 血曲厶 酸mg钙mg铁mg锌mg菠菜（

22、赤根菜）891002491.22.60.31.72.84870.200.188241125.93.91菜花821002492.42.10.21.23.450.030.0861231.10.38大白 菜（青 白口）83631595.11.40.10.92.1130.030.0428350.60.61大白菜（酸）100591495.21.10.20.51.950.020.022481.60.36小白菜81631594.51.50.31.11.62800.020.0928901.90.51大葱821263091.01.70.31.35.2100.010.128240.13大蒜8552712666.6

23、4.50.21.126.550.040.067391.20.88冃蒜841263090.42.40.31.74.5980.060.0416240.80.23蒜苗821553788.92.10.41.86.2470.110.0835291.40.46茴香菜861002491.22.50.41.62.64020.060.09261541.20.73茭白74962392.21.20.21.94.05金针菜9883319940.319.41.47.727.23070.050.21103018.13.99韭菜901092691.82.40.41.43.22350.0224421.60.43芦笋90751

24、893.01.40.11.93.0170.040.0545101.40.41萝卜 缨（小红）93842092.81.60.31.42.71180.02-77-芹菜茎67842093.11.20.21.23.3570.020.068801.20.24花叶生菜94541395.81.30.30.71.32980.030.0613340.90.27茼蒿82882193.01.90.31.22.72520.040.0918732.50.35蕹菜76842092.92.20.31.42.2253萬苣62591495.51.00.10.62.2250.020.024230.90.33笋乌菜89105259

25、1.82.60.41.42.81680.060.11451863.00.70西兰花831383390.34.10.61.62.712020.090.1351671.00.78苋菜（青）741052590.22.80.32.22.83520.030.12471875.40.80香椿761974785.21.70.41.89.1117-小葱731002492.71.60.41.43.5140-雪里 蕻（叶 用芥菜）941002491.52.00.41.63.152-葱头901633989.21.10.20.98.130.200.1453516.21.13荠菜（蓟 菜）881132790.62.90

26、.41.73.0432-油菜87962392.91.80.51.12.71030.080.07651562.80.72圆白菜86922293.21.50.21.03.6120.030.0340490.60.25芫荽811303190.51.80.41.25.01930.040.14481012.90.456. 瓜菜类表5.22瓜菜类食物成分表食物名称食部g能kj旦 里kcal水分g蛋白 质g脂 肪 9膳 食 纤 维 g碳水化 物g视 黄 醇 当 量卩g硫胺 素mg核黄素mg抗坏 血曲厶 酸mg钙mg铁mg锌mg菜瓜88751895.00.60.20.43.530.020.0112200.50.

27、10冬瓜80461196.60.40.20.71.9130.010.0118190.20.07哈蜜瓜711423491.00.50.10.27.71530.011240.13黄瓜92631595.80.80.20.52.4150.020.039240.50.18苦瓜81791993.41.00.11.43.5170.030.0356140.70.36木瓜861132792.20.40.10.86.21450.010.0243170.20.25南瓜85922293.50.70.10.84.51480.030.048160.40.14丝瓜83842094.31.00.20.63.6150.020.

28、045140.40.21笋瓜91501296.10.5-0.72.4170.040.025140.60.09白兰瓜55882193.20.60.10.84.570.020.0314-西瓜561052593.30.60.10.35.5750.020.03680.30.10西葫芦73751894.90.80.20.63.250.010.036150.30.12葫子（茄 科）851132792.20.70.10.95.91630.010.0629490.56辣椒（尖，青）84962391.91.40.32.13.7570.030.0462150.70.22茄子93882193.41.10.21.33

29、.680.020.045240.50.23灯笼椒82922293.01.00.21.44.0570.030.0372140.80.19番茄97791994.40.90.20.53.5920.030.0319100.40.13注：营养成分以每百克食部计。7. 咸菜类表5.23咸菜类食物成分表食物名称食部g能kj旦里kcal水分g蛋白 质g脂 肪 9膳 食 纤 维 g碳水化物g视 黄 醇 当 量卩g硫胺 素mg核黄素mg抗坏 血曲厶 酸mg钙mg铁mg锌mg八宝菜1003017272.34.61.43.210.2-0.170.031104.80.53甜蒜头7447711466.12.10.21.7

30、25.9-0.040.06-381.30.44L iTT?厶 甜酸皎头1004.69773.70.50.50.422.6-微量微量-684.2-腌雪里蕻1001052577.12.40.22.13.380.050.0742945.50.74榨菜1001212975.02.20.32.14.4830.030.0621553.90.63酱苤蓝丝1001633973.45.51.54.2-0.080.05382.71.04酱黄瓜1001002476.23.00.31.22.2300.060.01523.70.89酱萝卜1001263076.13.50.41.33.2-0.050.091023.80.

31、61酱大头菜1001513674.82.40.32.46.0-0.030.085776.70.78酱萬笋100962383.02.30.21.03.10.060.05283.10.42注：营养成分以每百克食部计。8. 菌藻类表5.24菌藻类食物成分表视膳碳黄抗食食旦 里水蛋脂食水硫核坏醇物部能分白肪纤化胺黄血钙铁锌当kca名kj1质素素mgmgmg称glgg维物曲厶酸里gggmgmgmgg海10501294.1.20.0.51.6-0.00.1460.90.1带041-256金针101092690.2.40.2.73.350.10.12-1.40.302459-9茹口101012429.238

32、.3.17.14.-0.00.01619.9.0蘑037324-78944木1085820515.12.1.29.35.170.10.4-2497.3.1耳05152774-748平93842092.1.90.2.32.320.00.1451.00.6菇53661香菇9588321112.20.1.31.30.30.11.258310.8.5（干）302619657银14.10.1.30.36.0.00.2-3.0耳9683720060449855-364.13紫1086620712.26.1.21.22.220.21.022654.2.4菜077165872497注：营养成分以每百克食部计。9. 水果类表5.25水果类食物成分表食物名称食部g能kj旦里kcal水分g蛋白 质g脂 肪 g膳 食