常见食物营养成分列表(共5页)

1、第 PAGE 5 页 共 NUMPAGES 5 页主要(zhyo)食物营养成分表（每百克食物(shw)所含的成分。五百(w bi)克为一市斤 仅供参考）类别食物名称蛋白质(克)脂肪(克)碳水化合物(克)热量(千卡)无机盐类(克)钙(毫克)磷(毫克)铁(毫克)谷面 类大米7.50.5793510.4101001.0小米9.71.7773621.4212404.7米饭2.60.325.9116粥1.10.39.946玉米粥7.23.781.9390高粱米8.22.2783850.4172305.0玉署黍8.54.3733651.7222101.6大麦仁10.52.2663262.6434004.1

2、面粉12.00.8703391.5221807.6馒头71.147221面包8.35.158.6312面条8.30.761.9284油条6.917.651386主便面9.521.160.9472花卷6.41.045.6217燕麦粥（1碗）6225145全谷类食物3124110全麦面包（1片）311369小煎饼（1块） 26220128松糕（1块） 5125127果酱馅饼（1块）6235170白米饭（1碗）4044205黑米饭（1碗） 5145216通心粉（1碗） 7140197面条（1碗）7140197全麦饼干（5片）231489全麦点心（1块） 323103干 豆类黄豆（大豆）39.217.

3、4254135.03205705.9青豆37.318.3304345.02405305.4黑豆49.812.1193844.025045010.5赤小豆20.70.5583183.3673055.2绿豆22.10.8593323.3342229.7花豇豆22.62.1583412.51004567.9豌豆24.01.0583392.9572250.8蚕豆28.20.8493182.7713407.0类别食物名称蛋白质(克)脂肪(克)碳水化合物(克)热量(千卡)无机盐类(克)钙(毫克)磷(毫克)铁(毫克)鲜 豆类青扁豆荚（鹊豆）3.00.26380.7132770.9白扁豆荚（刀子豆）3.20.

4、35360.881683.4四季豆（芸豆）1.90.84310.766491.6豌豆（准豆、小寒豆）7.20.312800.913900.8蚕豆（胡豆、佛豆）9.00.711861.2152171.7菜豆角2.40.24270.653631.0豆类制品黄豆芽11.52.07921.4681026.4豆腐浆1.60.71170.2-北豆腐9.21.26720.91101103.6豆腐乳14.65.75307.816720012.0绿豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444.0豆浆1.80.71.114豆腐8.13.74.281豆腐丝21.510.55.1

5、201豆腐干16.23.610.7140根 茎类小葱（火葱、麦葱）1.40.35280.863281.0大葱（青葱）1.00.36310.312460.6葱头（大蒜）4.40.2231111.35440.4芋头（土芝）2.20.116740.819510.6红萝卜2.00.45321.419231.9荸荠（乌芋）1.50.121911.55680.5甘薯（红薯）2.30.2291270.918200.4藕1.00.16290.719510.5白萝卜0.6-6260.849340.5马铃薯（土豆、洋芋）1.90.7281261.211590.9叶 菜类黄花菜（鲜金针菜）2.90.512641.2

6、73691.4黄花（金针菜）14.10.4603007.046317316.5菠菜2.00.22182.070342.5韭菜2.40.54300.956451.3苋菜2.50.45342.3200464.8油菜（胡菜）2.00.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10.12130.886271.2洋白菜（椰菜）1.30.34240.8100561.9生菜1.40.42.115香菜（芫荽）2.00.37391.5170495.6芹菜茎2.20.32201.0160618.5类别食物名称蛋白质(克)脂肪(克)碳水化合物(克)热量(千卡)无机盐类(克)

7、钙(毫克)磷(毫克)铁(毫克)菌类蘑菇（鲜）2.90.23250.68661.3口蘑（干）35.61.42324716.210016232.0香菌（香菇）13.01.8543844.812441525.3海菜类木耳（黑）10.60.2653045.8357201185.0海带（干，昆布）8.20.15726212.92250-150.0海带1.80.117.377海参6.00.1024紫菜24.50.93123030.333044032.0茄 瓜果类南瓜0.8-3150.527220.2西葫芦0.6-2100.617470.2瓠子（龙蛋瓜）0.60.13150.412170.3丝瓜（布瓜）1.

8、50.15270.528450.8茄子2.30.13220.522310.4冬瓜0.4-2100.319120.3西瓜1.2-4210.26100.2甜瓜0.30.14180.427120.4菜瓜（地黄瓜）0.9-2120.324110.2黄瓜0.80.22130.525370.4西红柿（番茄）0.60.32130.48320.4水 果类柿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橘子0.70.211.951梨0.10.112490.3560.2杏0.9-10440.

9、626240.8李0.50.2940-17200.5桃0.80.17320.58201.0猕猴桃0.80.614.556樱桃1.20.38400.66315.9葡萄0.2-10410.24150.6干果及硬果类花生仁（炒熟）26.544.8205893.1713992.0栗子（生及熟）4.81.5442091.115911.7杏仁（炒熟）25.75195972.51412023.9菱角（生）3.60.5241151.79490.7红枣（干）3.30.5733091.461551.6爬虫田鸡（青蛙）11.90.30.2510.6221591.3甲鱼16.511.5810.91071351.4类别

10、食物名称蛋白质(克)脂肪(克)碳水化合物(克)热量(千卡)无机盐类(克)钙(毫克)磷(毫克)铁(毫克)走 兽类牛肉20.110.201721.171700.9牛肉(瘦)20.22.31.2106上等牛腰肉30.60180酱牛肉31.411.93.2246烤牛肉81250牛肝18.92.691350.9134009羊肉11.128.80.53060.9111292羊肉(瘦)20.53.90.2118小羊腿2880191羊肝18.57.241551.494146.6猪肉16.929.21.13350.9111700.4猪肉(肥瘦)13.2372.4395猪肉(瘦)20.36.21.5143嫩猪肉2

11、850164薰猪肉114186火腿2162145火腿肠1410.415.6212猪肝20.14.02.91281.81127025乳类牛奶（鲜）3.13.54.6620.7120900.1牛奶33.23.454酸奶2.52.79.372奶酪25.723.53.5328全脂奶粉20.121.251.7478脱脂奶粉35.90.852.3360豆奶19868.7423牛奶粉25.626.735.648.5-900-0.8羊奶（鲜）3.84.14.6710.9140-0.7飞禽鸡肉23.31.2-1041.1111901.5鸡腿16130181鸡翅17.411.84.6194鸡胸肉19.452.51

12、33去皮鸡胸脯肉3140165支皮火鸡胸脯肉3010135鸭肉16.57.50.11340.9111454.1蛋类鸡蛋（全）14.811.601641.1552102.7鸡蛋白11.60.13.160鸭蛋（全）1314.70.51861.8712103.2咸鸭蛋（全）11.313.23.317861022143.6鹅蛋11.115.62.8196类别食物名称蛋白质(克)脂肪(克)碳水化合物(克)热量(千卡)无机盐类(克)钙(毫克)磷(毫克)铁(毫克)蛤 类河螃蟹1.45.97.41391.812914513.0虾211099虾肉16.61.51.50.8虾皮30.72.22.5153明虾20.60.70.2901.5351500.1青虾16.41.30.1781.2992050.3虾米（河产及海产）46.82-20525.2882-田螺10.71.23.8693.335719119.8蛤蜊10.81.64.8773378214.2鱼 类鱼肉16.65.20113鲫鱼131.10.1620.85420.32.5鲤鱼18.11.60.2881.12817.61.3鳝鱼17.90.5-760.6274.64.6带鱼15.93.41.51001.148532.3鲑鱼2770184比目鱼2730140金枪鱼2510116黄花鱼（石首鱼）17.20.70.3760.931204