各类食物成分表(很全).docVIP

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)热量(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梨 ：各种水果的营养成分表食物（100克）蛋白质（克） 脂肪（克） 碳水化合物（克） 热能（千卡） 丝瓜 1.5 1 4.5 25 西瓜 1.2 0 4.2 22 甜瓜 0.4 0.1 6.2 27 茄子 2.3 0.1 3.1 23 番茄 0.6 0.2 3.3 17 辣椒 1.6 0.2 4.5 26 辣椒干 15 8.2 61 378 蘑菇（鲜） 2.9 0.2 2.4 23 蘑菇（干） 38 1.5 24.5 246 银耳 5 0.6 78.3 339 木耳 10.6 0.2 65.5 306 海带 8.2 0.1 56.2 258 紫菜 28.2 0.2 48.5 309 葡萄 0.4 0.6 8.2 40 柑橘 0.9 0.1 12.8 56 苹果 0.4 0.5 13 58 鸭梨 0.1 0.1 9 37 桃 0.8 0.1 10.7 47 杏 1.2 0 11.1 49 李子 0.5 0.2 8.8 39 草莓 1 0.6 5.7 32 柿子 0.7 0.1 10.8 47 石榴 1.5 1.6 16.8 88 鲜枣 1.2 0.2 23.2 99 干枣 3.3 0.4 72.8 308 山楂 0.7 0.2 22.1 93 香蕉 1.2 0.6 19.5 88 菠萝 0.4 0.3 9.3 42 枇杷 0.4 0.1 6.6 29 花生仁（生） 26.2 93.2 22.1 54 花生仁（炒） 26.5 41.8 20.2 590 南瓜子（炒） 35.1 31.8 23.3 520 葵花籽（生） 23.1 51.1 9.6 591 葵花籽（炒） 24.6 54.4 9.9 628 核桃仁 15.4 63 10.7 671 栗子（熟） 4.8 1.5 44.8 212 松子仁 16.7 63.5 9.8 678 西瓜子 31.8 39.1 19.1 556 菱角 3.6 0.5 24 115 杏仁（生） 24.9 49.6 8.5 580 莲子（鲜） 4.9 0.6 9.2 62 芝麻酱 20 52.9 15 616 黄酱 10.4 3 9.3 106 甜面酱 7.3 2.1 27.3 157 豆瓣酱 10.7 9 12.9 175 蜂蜜 0.3 0 79.5 319 牛奶巧克力 10 38.8 41.3 554 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VB1VB2VcCaFekcalgggggmgmgmgmgmg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(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400605.60.483.6520.120.161121402.4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400803.60.4164.0120.080.12841442.0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量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酸钙铁锌gkjkcalggggggmgmgmgmgmgmg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)100143134214.08.10.30.276.7-0.090.10-60.71.50籼米(标准)100145234712.67.90.60.877.5-0.090.04-121.61.47苦荞麦粉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荞麦100135632413.09.32.36.566.530.280.16-476.23.62青稞100141733812.48.11.51.873.200.340.11011340.72.38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(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100161538621.86.917.60.950.1-0.010.07-61.00.75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)4644410671.34.01.22.919.9-0.160.1116-1.10.90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量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酸钙铁锌gkjkcalggggggmgmgmgmgmgmg蚕豆(去皮)100143134211.325.41.62.556.4500.200.20-542.53.32赤小豆100129330912.620.20.67.755.7130.160.11-747.42.20豆腐1003398182.88.13.70.43.8-0.040.03-1641.91.11豆腐(南)1002385787.96.22.50.22.4-0.020.04-1161.50.59腐竹10019294597.944.621.71.021.3-0.130.07-7716.53.69腐乳(白)10055613368.310.98.20.93.9220.030.04-613.80.69腐乳(红)10063215161.212.08.10.67.6150.020.218711.51.67千张100108826052.0245.516.01.04.550.040.05-3136.42.52香干10061514769.215.87.80.83.370.040.03-2995.71.59豆浆100541396.41.80.71.10.0150.020.02-100.50.24豆浆粉10017664221.519.79.42.264.6-0.070.05-1013.71.77豆粕100129731011.542.62.17.630.2-0.490.20-15414.90.50黄豆100150235910.235.116.015.518.6370.410.20-1918.23.34黄豆粉10017494186.732.818.37.030.5630.310.22-2078.13.89绿豆100132231612.321.60.86.455.6220.250.11-816.52.18豌豆100131031310.420.31.110.455.4420.490.14-974.92.35芸豆(杂)10012803069.822.40.610.552.8-3498.72.22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量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酸钙铁锌gkjkcalggggggmgmgmgmgmgmg扁豆911553788.32.70.22.16.1250.040.0713381.90.72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961263090.02.50.22.14.6330.050.0718291.50.54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量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg百合(干)100143134210.36.70.51.777.8-0.050.09-325.91.31荸荠782475983.61.20.21.113.130.020.02740.60.34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胡萝卜(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831383389.61.90.21.46.0-0.060.0234650.80.39凉薯912305585.20.90.10.812.6-0.030.0313210.60.23白萝卜95842093.40.90.11.04.030.020.0321360.50.30变萝卜941092691.61.20.11.25.230.030.0424450.60.29青萝卜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882937080.51.90.21.215.230.090.0344391.40.23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量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg菠菜(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8552712666.64.50.21.126.550.040.067391.20.88青蒜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90751893.01.40.11.93.0170.040.0545101.40.41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莴苣笋62591495.51.00.10.62.2250.020.024230.90.33乌菜891052591.82.60.41.42.81680.060.11451863.00.70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)881132790.62.90.41.73.0432-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量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg菜瓜88751895.00.60.20.43.530.020.0112200.50.10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83842094.31.00.20.63.6150.020.045140.40.21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)851132792.20.70.10.95.91630.010.062949.0.56辣椒(尖，青)84962391.91.40.32.13.7570.030.0462150.70.22茄子93882193.41.10.21.33.680.020.045240.50.23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量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg八宝菜1003017272.34.61.43.210.2-0.170.031104.80.53甜蒜头7447711466.12.10.21.725.9-0.040.06-381.30.44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1001263076.13.50.41.33.2-0.050.091023.80.61酱大头菜1001513674.82.40.32.46.0-0.030.085776.70.78酱莴笋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 菌藻类食物成分表食物名称食部g能kj量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg海带100501294.41.20.10.51.6-0.020.15460.90.16金针茹1001092690.22.40.42.73.350.150.192-1.40.39口蘑10010132429.238.73.317.214.4-0.070.0816919.49.04木耳10085820515.512.11.529.235.7170.170.44-24797.43.18平菇93842092.51.90.32.32.320.060.16451.00.61香菇(干)9588321112.320.01.231.630.130.191.2658310.58.57银耳9683720014.610.01.430.436.980.050.25-364.13.03紫菜10086620712.726.71.121.622.52280.271.02226454.92.47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量kcal水分g蛋白质g脂肪g膳食纤维g碳水化物g视黄醇当量g硫胺素mg核黄素mg抗坏血酸mg钙mg铁mg锌mg波萝681724188.40.50.11.39.5330.040.0218120.60.14草莓971263091.31.00.21.16.050.020.0347181.80.14橙741974787.40.80.20.610.5270.050.0433200.40.14柑桔772135186.90.70.20.411.51480.080.0428350.20.08甘蔗汁1002686483.10.40.10.615.420.010.022140.41.00海棠果863057379.90.30.21.817.41180.050.0320150.40.04金桔892305584.71.00.21.412.3620.040.0335561.00.21梨751343290.00.40.12.07.3-0.010.04111-玉皇李911513690.00.70.20.97.8250.030.02580.60.14荔枝732937081.90.90.20.516.120.100.044120.40.17桂圆502937081.41.20.10.416.230.010.144360.20.40芒果601343290.60.60.21.37.013420.010.0423微量0.20.09中华猕猴