主要食物营养成分表(减肥参考).xls

主要食物营养成分表（每百克食物所含的成分。五百克为一市斤 仅仅供供参参考考）类别食物名称蛋白质脂肪碳水化合物无机盐类钙磷(克)(克)(克)(克)(毫克)(毫克)谷大米7.50.5790.410100类小米9.71.7771.421240高粱米8.22.2780.417230玉署黍8.54.3731.722210大麦仁10.52.2662.643400面粉120.8701.522180干黄豆（大豆）39.217.4255320570豆青豆37.318.3305240530类黑豆49.812.1194250450赤小豆20.70.5583.367305绿豆22.10.8593.334222花豇豆22.62.1582.5100456豌豆241582.957225蚕豆28.20.8492.771340鲜青扁豆荚（鹊豆）30.260.713277豆白扁豆荚（刀子豆）3.20.350.88168类四季豆（芸豆）1.90.840.76649豌豆（准豆、小寒豆）7.20.3120.91390蚕豆（胡豆、佛豆）90.7111.215217菜豆角2.40.240.65363豆类制品黄豆芽11.5271.468102豆腐浆1.60.710.2-北豆腐9.21.260.9110110豆腐乳14.65.757.8167200绿豆芽3.20.140.42351豆腐渣2.60.370.71644根小葱（火葱、麦葱）1.40.350.86328大葱（青葱）10.360.31246茎葱头（大蒜）4.40.2231.3544芋头（土芝）2.20.1160.81951类红萝卜20.451.41923荸荠（乌芋）1.50.1211.5568甘薯（红薯）2.30.2290.91820藕10.160.71951白萝卜0.6-60.84934马铃薯（土豆、洋芋）1.90.7281.21159叶黄花菜（鲜金针菜）2.90.5121.27369黄花（金针菜）14.10.4607463173菜菠菜20.2227034韭菜2.40.540.95645类苋菜2.50.452.320046油菜（胡菜）20.141.414052大白菜1.40.330.73342小白菜1.10.120.88627洋白菜（椰菜）1.30.340.810056香菜（芫荽）20.371.517049芹菜茎2.20.32116061菌类蘑菇（鲜）2.90.230.6866口蘑（干）35.61.42316.2100162香菌（香菇）131.8544.8124415海菜类木耳（黑）10.60.2655.8357201海带（干，昆布）8.20.15712.92250-紫菜24.50.93130.3330440茄南瓜0.8-30.52722瓜西葫芦0.6-20.61747果瓠子（龙蛋瓜）0.60.130.41217类丝瓜（布瓜）1.50.150.52845茄子2.30.130.52231冬瓜0.4-20.31912西瓜1.2-40.2610甜瓜0.30.140.42712菜瓜（地黄瓜）0.9-20.32411黄瓜0.80.220.52537西红柿（番茄）0.60.320.4832水柿0.70.1112.91019果枣1.20.2240.44123类苹果0.20.6150.2119香蕉1.20.6200.71035梨0.10.1120.356杏0.9-100.62624李0.50.29-1720桃0.80.170.5820樱桃1.20.380.6631葡萄0.2-100.2415干果及硬果类花生仁（炒熟）26.544.8203.171399栗子（生及熟）4.81.5441.11591杏仁（炒熟）25.75192.5141202菱角（生）3.60.5241.7949红枣（干）3.30.5731.46155走牛肉20.110.2-1.17170兽牛肝18.92.690.913400类羊肉11.128.80.50.911129羊肝18.57.241.49414猪肉16.929.21.10.911170猪肝20.142.91.811270乳类牛奶（鲜）3.13.54.60.712090牛奶粉25.626.735.6-900-羊奶（鲜）3.84.14.60.9140-飞禽鸡肉23.31.2-1.111190鸭肉16.57.50.10.911145蛋类鸡蛋（全）14.811.6-1.155210鸭蛋（全）1314.70.51.871210咸鸭蛋（全）11.313.23.36102214爬虫田鸡（青蛙）11.90.30.20.622159甲鱼16.511.50.9107135蛤河螃蟹1.45.97.41.8129145类明虾20.60.70.21.535150青虾16.41.30.11.299205虾米（河产及海产）46.82-25.2882-田螺10.71.23.83.3357191蛤蜊10.81.64.833782鱼鲫鱼131.10.10.85420.3类鲤鱼18.11.60.21.12817.6鳝鱼17.90.5-0.6274.6带鱼15.93.41.51.14853黄花鱼（石首鱼）17.20.70.30.931204油脂及其它猪油（炼）-99-芝麻油-100-花生油-100-芝麻酱2052.9155.2870530豆油-100-油脂及其它铁热量(毫克)(千卡)13514.736253851.63654.13267.63395.94135.443410.53845.23189.73327.93410.833973180.9383.4361.6310.8801.7861276.492-173.67212300.9304411280.6310.41110.6741.9320.5910.41270.5290.5260.91261.46416.53002.5181.3304.8343.4250.4191.2131.9245.6398.5201.3253224725.3384185304150262322300.2150.2100.3150.8270.4220.3100.2210.4180.2120.4130.4130.2480.51030.3600.8900.2490.8440.5401325.9400.64125891.72093.95970.71151.63090.9172913523066.61550.4335251280.1620.848.50.7711.51044.11342.71643.21863.61781.3511.481131390.1900.378-20519.86914.2772.5621.3884.6762.31001.876-891-900-90058616-900