各种食物营养素含量表

各种食物营养素含■表各种食物营养素含量表注：100g热量（千焦耳）蛋白质（克）脂肪（克）碳水化合物（克）钙（毫克）磷（毫克）铁（毫克）胡萝卜素（毫克）维生素A（国际单位）维生素B1（毫克）维生素B2（毫克）维生素C（毫克）釉米14637.81.27781720.150.05粳米1450.56.70.97871360.160.05糯米1450.56.71.477191556.70.190.03标准面粉1471.49.91.874382684.20.460.06玉米面1517.39.04.372223103.40.130.450.11高梁米1508.98.22.277172305.000.140.07小米1513.29.71.777212404.00.190.590.09甘薯530.92.30.22918200.41.310.120.0430马铃薯326.01.90.71611590.90.010.100.0318芋艿326.02.20.11719510.60.020.060.034黄豆1718.036.318.42536757111.00.400.790.25绿豆1387.822.10.859492683.20.220.530.12红小豆1333.420.70.558673055.20.310.11蚕豆1320.928.20.849713407.00.390.27豌豆（鲜）334.47.20.31213900.80.150.540.0814黄豆芽384.611.52.07681021.80.030.170.114绿豆芽125.43.20.1423510.90.040.070.066+北方豆腐292.67.43.53277572.10.030.03南方豆腐171.44.71.33240641.4豆腐干719.018.87.67803517.90.050.04四季豆129.61.90.8436491.60.300.080.127白菜79.41.40.1333420.40.110.020.0424油菜104.52.00.14140523.41.590.080.1161卷心菜100.31.30.3462280.70.010.040.0439菠菜75.22.00.2270342.52.960.040.1331芹菜83.62.20.32160618.50.110.030.046韭菜125.42.40.5456451.33.490.030.0919番茄54.340.60.328370.40.310.030.0211葱头163.021.8840501.8微0.030.028胡萝卜（红）142.10.90.3732321.82.800.020.058白萝卜108.70.6649340.50.020.020.0430莴笋（茎）46.00.60.127312.00.020.030.021茄子92.02.30.1322310.40.040.030.043黄瓜50.20.80.2225370.40.260.040.0414

南瓜121.20.50.361190.12.400.050.064丝瓜112.91.50.1528450.80.320.040.068苦瓜71.10.90.2318290.60.080.070.0484冬瓜41.80.4219120.30.010.010.0216辣椒100.30.957380.51.560.040.03105木耳1270.710.60.265357201185.00.030.150.55鲜蘑菇104.52.90.238661.30.110.164榨菜225.74.10.292801306.70.040.041紫菜961.424.50.93133044032.01.230.442.071海带1095.28.20.1571177216150.00.570.090.36茭白96.11.50.144430.3微0.040.052肥猪肉3465.22.290.80.81260.4瘦猪肉1379.416.728.81.1111772.4猪肝535.020.14.03.01127025.087060.402.1118肥瘦牛肉1128.617.720.34.051792.10.070.15肥瘦羊肉1534.113.334.60.6111292.00.270.13鸡434.723.31.2111901.50.030.09鸭560.116.57.50.1111454.10.070.15鹅601.910.811.2133.7鸡蛋693.914.811.60.5552102.714400.160.31鸭蛋777.513.014.71.0712103.213800.150.37黄花鱼326.017.60.8331350.90.010.10带鱼581.018.17.4241601.10.010.09鳗鱼392.917.22.70.11102351.2墨鱼267.513.00.71.4141500.60.010.06青鱼522.519.55.2251710.80.130.12草鱼459.817.94.3361730.70.030.17鲢鱼493.218.64.8281671.20.040.21鳙鱼288.415.30.9361870.60.160.15鲤鱼480.717.35.1251751.6微0.10鲫鱼259.1613.01.10.1542032.50.060.07鲥鱼919.616.916.90.2332162.1微0.14鳜鱼443.118.53.5791430.70.010.10黄鳍346.918.80.9381501.6河蟹342.814.02.60.71411910.82300.010.51河虾313.517.50.6401610.7植物油3762100.0微微酱油317.72.01797315.00.010.13醋91.91.30.72.5651351.10.030.05牛奶280.13.13.56120900.11400.040.131

羊奶296.83.84.151401060.1800.050.131香蕉376.21.20.62010350.80.250.020.056苹果259.20.20.1151190.30.080.010.015广柑（橙）163.00.60.1926150.20.110.080.0349桔子221.50.90.11226150.20.550.080.0330梨167.20.10.112560.20.010.010.013桃133.80.80.178200.10.010.010.026李167.20.50.2917200.50.110.010.021柿200.60.70.11110190.20.160.010.0216枣430.51.20.22441230.50.010.060.04386葡萄干1224.73.10.569571403.8荔枝267.50.70.6146340.50.020.0436桂元1178.85.00.2653011844.00.010.5534西瓜87.81.246100.20.170.020.023甘蔗221.50.20.512841.3食物热量表【蛋白质、糖、脂肪含量表】输入食物名称：-所有-米面蛋肉饮料蔬菜/菌水产豆制品甜食调料类全部数据食品名称重量（克）蛋白质（克）脂肪（克）糖（克）热量（千焦/千R)大米1006.70.8761420/338.1小米1009.71.7771520/361.9馒头1006.10.249932/221.9面条1007.41.4571134/270玉米面1009.64.3721524/362.86富强粉1001.10.472.91423/338.81糯米粉10011.10.472.91424/339.05面包1007.35.8931524/362.86馄吞皮1007.31.456.21120/266.67血糯米1008.31.673.61436/341.9鸡蛋10011.8151.3783/186.43鸭蛋1001314.71781/185.95蛋清1009.60.11.2185/44.05

猪肉10016.929.211402/333.81猪心10017.16.3-525/125猪肝1002043537/127.86猪肚10014.62.92382/90.95猪肾10015.54.8-441/105牛肉10020.110.2-722/171.9兔肉10021.20.40.2373/88.81鸽子10016.614.21.8840/200鹤鹑10016.614.21.8840/200鸡肉10023.31.2-4416.50/104.76鸡肝10018.23.52.1463/110.24鸡翅10023.31.20.1440/104.76鸡爪1002416.42.71063/253.1白页1005019.35.21653/393.57牛肚10014.83.7-391/93.1羊肉10011.128.811290/307.14鸭舌10014.415.60.8631/150.24鸭肉10016.57.40.1560/133.33鸭肝10017.14.86.8575/136.9牛奶1003.33.66.1285/67.86豆浆1004.41.92.1177/42.14麦乳精1005.46.237.71112/264.76啤酒100---140/33.33韭黄1001.80.2266/15.71青椒1000.80.14.596/22.86蘑菇1002.80.22.496/22.86草菇100321.4241000/238.1金针菇1002.10.43.7113/26.9香菇10012.11.859.61265/301.19

西兰花1002.40.23.2100/23.81青豆10015.1713.9753/179.29荷兰豆1003.50.47193.7/46.12豆苗1004.60.83150/35.71蚕豆1008.80.513.8398/94.76草头1005.90.19.6264/62.86紫菜100141.236.81112/264.76萝卜1000.80.13.272/17.14豆芽10020.261.876/18.1小红萝卜1000.90.23.888/20.95鸡毛菜1001.70.42.584/20雪菜1001.50.44.12108/25.71芹菜1000.50.43.176/18.1黄豆10032.418.820.81600/380.95卷心菜1001.20.23.688/20.95黄瓜1000.70.2254/12.86丝瓜1001.40.14.3100/23.81苦瓜10010.23.480/19.05茄子10010.34.1100/23.81冬笋10030.21.284/20花生仁10024.348.715.32504/596.19绿豆100231.557.81328/316.19鱿鱼10015.10.82322/76.67虾皮干10039.33.19.1916/218.1海蛰10012.40.14.1272/64.76海参10021.40.31267/63.57鳝丝10017.21.20.6343/81.67黑鱼八、、10018.80.80342/81.43目鱼100130.71.4268/63.81

海带1005.80.422.4486/115.71虾仁10017.30.660320/76.19螺狮肉10011.43.81.52360/85.71甲鱼10015.31.126.6745/177.38基围虾10018.74.3-300/71.43虾10016.31.30.1326/77.62蛤蜊肉10051.36.421.71466/349.05对虾10020.50.70.2377/89.76海米干10047.50.5-820/195.24螃蟹100142.61345/82.14鲫鱼10013.11.10.1261/62.14黄花鱼10017.30.70.3303/72.14鲑鱼10014.88.6-581/138.33带鱼10015.83.42.1421/100.24干贝10063.63.215.21432/340.95青鱼100162.62.3401/95.48鲜贝10014.80.13.4309/73.57尤鱼10015.10.82.4323/76.9河虾10017.50.60318/75.71蛏肉1007.11.12.4201/47.86比目鱼1009.39.1-501/119.29鲤鱼10018.11.60.2365/86.9豆腐1007.43.53295/70.24豆腐丝，百页10021.57.97780/185.71豆腐脑，豆腐花1005.31.91175/41.67豆腐衣10043.22612.11912/455.24豆腐干10015.60.84.1340/80.95冰激凌1003.78.623.8785/186.9蛋糕1007.94.2641340/319.05

巧克力1001028.757.22320/552.38酱油1000.890.20.834/8.1麻油1000100376/89.52植物油1000100376/89.52糖1000.04010166/39.52猪油10009.90374/89.05色拉油10001010375/89.29姜1001.20.610.8232/55.24花雕100---352/83.81食品名称重量（克）蛋白质（克）脂肪（克）糖（克）热量（千焦/千R)各种食物的卡路里含量主食类每份含热量：80大卡，糖类：18公克，蛋白质：2公克，脂肪：0公克食物名称份量熟重公克）食物名称份量熟重（公克）干饭1/4碗50水饺皮4片37稀饭1/2碗100云吞皮7片35面条2/5碗50芋头4/5碗66面线3/2碗57马铃薯（块）3/4碗104米粉3/5碗76马铃薯片片14速食面3/2碗69蕃藉（白心）1碗138速食米粉2/5碗50蕃藉（红心）1碗138葱油饼1/4片37玉米3/2碗68馒头1/3个33玉米（浆罐头）2/5碗98烧饼1/3个25玉米（粒罐头）7/l0碗94全麦面包1片32莲子（干）12粒36土司（白）l片28绿豆1/2碗58萝卜糕1片82冬粉7/l0碗127猪血糕l片45红豆6/10碗46包子皮4个61黄豆1/5碗34

蔬菜类每份含热量：80大卡，糖类：12公克，蛋白质：6公克，脂肪：1公克食物名称份量熟重（公食物名称份量熟重（公克）苦瓜2又3/4碗418A菜2碗246冬瓜2又3/4碗韭菜4碗426咬白笋2又3/4碗381绿芦笋4碗335竹笋2碗332紫菜8张35菠菜碗280四季豆1又1/4碗276丝瓜l碗214青花菜2又1/4碗280萝卜干2/3碗101胡萝Ll又1/4碗237白萝卜2碗262绿豆芽2碗214高丽莱2碗348香菇182青江白菜3又1/4碗346榨菜170胡芦施2又1/2碗476洋葱l又3/4碗112花莱2又1/4碗260豌豆英2碗171芹菜2又1/4碗362春菜2又1/4碗228白菜3碗430芥蓝菜2碗226黄瓜3又3/4碗484蒜田1碗180茄子2又3/5破286菜豆2碗205茵苗菜2碗286豌豆7/10碗85青椒2又4/5破300毛豆1/3碗56海带3又1/5项352皇帝豆6个23水果类每份含热量：80大卡，糖类：20公克，蛋白质：0公克，脂肪：0公克食物名称份量重量（公克）食物名称份量重量（公克）杨桃1个286芒果（连皮）2个182芭药（大）3/4个118哈蜜瓜1/4个333荔枝5粒190苹果1个190桂圆10粒220香蕉1根127香瓜1又1/4个308葡萄20粒205桔于2个300批把12粒320柳丁2个300桃子2个250木瓜2/5个118梨子l又1/2个235袖子1/3个205凤梨1又1/3个280番茄4个421西瓜（连皮）2片615葡萄袖1个333莲雾4个308食物名称份量食物名称份量熟重（公克）食物名称份量重量（公克）蛋、肉类每份含热量：加大卡，糖类：0公克，蛋白质：9公克，脂肪：5公克鸡蛋1个55猪血1又1/2硕300蛋黄1又3/224猪纹肉1又2汤匙17蛋白4个154排骨1块40卤蛋3/2个43猪脚70猪肉35洋火腿1又1/2片20牛肉35香肠1/2根16鸡胸肉65热狗1条26鸡腿88肉丸3/4个16鸡翅膀101肉脯4碗23鸭肉122肉松1/5碗20每份含热量：80大卡，奶类糖类：6公克，蛋白质：4公克，脂肪：!5公克食物名称份量重量（公克）食物名称份量重量（公克）鲜奶1/2盒127布丁4/5个65全脂奶粉2汤匙16酵母乳少5瓶82起士l片22味全巧克力奶1/2盒103冰淇淋7/10碗57味全果汁奶7/10盒131糖类12公克，蛋白质：8公克，脂肪：微量食物名称份量重量（公克）食物名称份量重量（公克）脱脂鲜奶1盒236脱脂奶粉3汤匙22豆制品每份含热量：80大卡，糖类：2公克，蛋白质：7公克，脂肪■:5公克食物名称份量重量（公克）食物名称份量重量（公克）豆浆1/2杯216素鸡7/10块54豆腐