健身各类食物营养成份表

1、附表一各类食物营养成份表一.谷类及其制品食物项目食部（%）重量（g）蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)稻米（灿、糙）1001008.32.574.2353稻米（上白梗）1001006.70.777.9345糯米（江米）1001006.71.476.3345糯米（紫）1001008.21.775.7351米饭（上白米蒸）1001002.60.126.1116米饭（标准米蒸）1001002.80.527.2124小麦粉（精白粉）1001007.21.377.8352小麦粉（富强粉）1001009.41.475350小麦粉（标准粉）1001009.91.874.6354面条（切面

2、）1001007.41.456.4268面条（富强粉煮）1001003.10.126.3118面条（标准粉煮）1001003.30.127.8125馒头（富强粉）1001006.10.248.8221馒头（标准粉）1001009.91.842.5226烙饼（富强粉）1001006.21.850.8244食物项目食部（%）(g)蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)烙饼（标准粉）1001006.62.352.4257火烧1001007.22.654.5270油饼、油条1001007.810.447.7316脆麻花1001009.919.262.8464燕麦10010015.63.

3、266.7358燕麦片10010014.07.068.0391筱麦面10010015.08.564.8396养麦面10010010.62.572.2354小米1001009.73.572.8362小米粥1001000.90.26.833玉米（黄、鲜）661003.82.340.2196玉米（黄）1001008.54.372.2362玉米（白、鲜）251002.11.321.7107玉米（白）1001008.54.372.2362玉米硝（黄）1001009.20.776.1348玉米磴（白）1001009.52.675.6364玉米面（黄）1001008.44.370.2353玉米面（白）100

4、1008.86.168.6365窝窝头1001007.23.233.3191.干豆类及其制品食物项目食部（%）重量（g）蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)黄豆1001100136.318.P25.3412黄豆粉10010040.0428.3446青豆10010037.319.29.6432红小豆10010021.7260.7337绿豆10010023.818.58.8335蟆豆（饭豆）10010022.0355.5328蚕豆（带皮）10010028.20.848.6314蚕依皮皮种10010031.90.552.0348蚕豆（炸、盐）10010028.22.047.2382

5、豌豆10010024.60.857.0335扁豆（黑）10010023.01.454.9315刀豆（大）10010030.78.953.1346猫豆10010027.31.057.5351楠豆（爬山豆）10010021.90.452.0318豆浆1001005.21.23.758豆腐脑（带卤）1001005.31.30.540豆腐（南）1001004.72.52.860豆腐（北）1001007.42.52.772油豆腐10010024.61.91.33.520.87.5316食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)豆腐干100100r19.26.7r6

6、.7164豆腐干(熏干)10010018.97.45.9166豆腐丝10010021.67.96.7184千张(百页)10010035.815.85.3307腐竹10010050.523.715.3477豆腐皮(油皮)10010044.821.812.7426粉皮(湿)1001000.020.0219.779粉皮(干)1001000.60.287.5354粉条(干)1001003.10.296.0398凉粉1001000.020.014.920红腐乳(酱豆腐)10010014.65.75.8133食物项目食部(%)(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)甘薯(红)87100

7、1.8:0.229.5127甘薯(白)1001003.90.880.3344土豆881002.30.116.677山药951001.50.014.464芋头(毛芋)851002.20.117.580藕851001.00.119.884季罪731001.50.121.894土豆粉1001007.20.576337土豆片(油炸)1001004.847.739.6607四.蔬菜类及其制品食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)韭菜931002.10.63.227蒜苗831001.20.39.746菜花531002.40.43.025西葫芦731000.702

8、.412苦瓜821000.90.23.218冬瓜761000.402.411丝瓜931001.50.14.525黄瓜861000.80.22.013茄子（紫）961002.30.13.123西红柿（红）941000.60.23.317柿子椒（青）861000.90.23.821范菜（红）461001.80.33.323空心菜751002.30.34.530蒿子杆581000.801.911菱白451001.50.14.625南瓜711000.60.15.726紫菜苔701001.30.21.413菠菜891002.40.53.127鸡毛菜（白菜秧）1001002.00.41.317塌捍菜（太古

9、菜）811002.70.13.124四.蔬菜类及其制品食物项目食部（%）(g)蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)黄豆芽10010011.2.07.192绿JEL芽10010050.13.729扁豆941003.20.24.727豌豆341001.50.312.080蟆豆951007.20.24.730胡罗卜（红）791002.40.38.338红罗卜（小）631000.60.23.821白罗卜781000.905.725葱头791000.608.039大白菜681001.80.22.115小白菜991001.10.32.317园白菜861001.30.23.420油菜961

10、001.10.42.022葛笋叶1001002.60.53.326茵笋491002.00.11.911芹菜（茎）741000.60.31.919芹菜（叶）201002.20.83.8353.2五.水果类及其制品食物项目食部重量蛋白质脂肪碳水化热量(%)(g)(g)(g)合物（g）(kcal)葡萄（玫瑰香）871000.40.68.256柑桔（招柑）731000.90.112.856红桔（四川）771000.70.19.140甜橙731000.60.112.252苹果811000.40.513.058鸭梨931000.10.19.037桃（久保）731000.80.110.747草莓981001

11、.00.65.732鲜枣911001.20.223.299红果811000.51.320.997香焦561001.20.619.588西瓜（京欣1601000.508.134号）701000.50.17.734哈密瓜701000.70.110.847柿901001.2011.149杏欲猴桃901001.0013.046六.硬果类、菌藻类食物项目食部（%）(g)蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)花生（鲜）5310024.648.715.3598花生仁（生）9910026.239.222.1546花生仁（炒）9610026.544.820.2590西瓜仔（炒）4010031.8

12、39.119.1556葵花子（炒）6010023.151.19.6591核桃（带衣）4310015.463.010.7671栗子（生）791004.01.139.9186莲子451004.90.69.262香木匪6010010.044.129.8556粟子（熟）781004.81.544.8212菱角451003.60.524.0115杏仁（炒）9110025.751.09.6600黑芝麻10010021.961.74.3660黑木耳10010010.60.265.5306白木耳1001005.00.678.3339磨菇（鲜）971002.90.22.423香菇7210013.01.854.0

13、284海带1001008.20.156.2258紫菜10010028.20.248.5309七.乳类及乳制品食物项目食部（%）重量（g）蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)牛乳1001003.34.05.069牛乳粉（全）10010026.230.635.5522牛乳粉（脱脂）10010036.01.052.0361羊乳1001003.84.14.369奶油1001002.920.03.5206黄油1001000.582.50745牛乳（炼乳）1001008.29.252.7326人乳1001001.53.76.967代乳粉（鹿头）10010017.110.262.9412糕

14、干粉1001005.65.179.0368调制奶粉10010022.518.052.7463八.蛋和蛋制品及骨粉食物项目食部%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)鸡蛋8510014.711.61.6170鸡蛋白100100100.11.346鸡蛋黄10010013.630.01.3330鸭蛋871008.79.810.3164鸭蛋(咸)8710011.313.33.4179松花蛋8813.110.72.2158鹤鹑蛋8910012.312.31.5166鹅蛋9010012.314.03.7190鸽蛋901009.56.41.7102骨粉(脱脂)100100骨粉10

15、0100九.鱼类食物项目食部M-蛋白质脂月方(g)(%)g)(g)做g)(kcal)大黄鱼5710017.60.878小黄鱼6310016.73.699带鱼7210018.17.4139草隹6310017.94.30110鲤鱼6210017.35.101154010013.01.10.162鲫鱼4610015.30.9069黑(胖头鱼)5510018.80.9083黄皤10010059.916.40387鱼松怫渔M带骨)10010055.611.00321鱼粉6010018.64.80118白十.畜肉类及其制品食物项目食部（%）(g)蛋白质（g）脂肪（g）碳水化合物（g）热量(kcal)猪肉（

16、肥瘦）100100r9.559.80.9580猪肉（肥）1001002.290.80.9830猪肉（瘦）10010016.728.81.0330大排骨8110016.4320350火腿（熟）9510016.538.80.2416猪蹄2610015.826.31.7307猪肝10010021.32.51.4131猪肾8910015.54.80.7108猪肚9210014.62.91.490牛肉（肥瘦）10010020.110.20172牛肉（肥）10010015.134.56.4397牛肉（瘦）10010020.36.21.7144羊肉（肥瘦）10010011.128.80.8307羊肉（瘦）1

17、0010017.313.60.5194十.畜肉类及其制品食物项目食部（%）(g)蛋白质（g）脂肪（g）碳水化合物（g）(kcal)羊肉（肥）1001009.355.70.8542羊肝10010018.57.23.9154驴肉10010018.60.781兔肉10010021.20.40.289I一.畜肉类食物项目食部%)(g)蛋白质(g)脂肪(g)咻化第(g)热量(kcal)鸡3410021.52.50.7111鸡盹6710022.21.30101鸡肝10010018.23.41.9111鸡心10010020.75.50.2133鸭2410016.57.50.5136鸭盹8910020.21.81.0101鸭肝10010017.14.76.9138鸭掌5210013.79.80143鹅6610010.811.20144酱鸭701002619.34.5296板鸭701009.745.01.8451田鸡(青蛙)3410011.90.30.251十二.软体动物、虾、解类及其它食物项目食部%)(g)蛋白质(g)脂肪(g)咻化第(g)热量(kcal)田螺2110.1.23.869191蛆8870.42.044牡蛎8.12.34.383178淡菜(B贝的干制品)911.7.613.4358864干贝10033.0