常用果蔬营养成分一览表

1、常用果蔬营养成分一览表（每100克可食部分食品中营养成分的含量）名称热量千焦蛋白质g脂肪g碳水化合物g钙mg磷mg铁mg胡萝卜mgVb1mgVb2mgVCmg廿薯530.62.30.22918200.41.310.120.0430马铃薯326.01.90.71611590.90.010.100.0318豌豆334.47.20.31213900.80.150.540.0814四季豆129.61.90.8436491.60.300.080.127:菠菜75.22.00.2270342.52.960.040.1331窝笋46.00.60.127312.00.020.030.021冬瓜41.80.42

2、19120.30.010.010.0216鲜蘑菇104.52.90.238661.30.110.164芟白96.11.50.144430.3微0.040.052苹果259.20.20.1151190.30.080.010.015梨167.20.10.112560.20.010.010.013桃133.80.80.178200.10.010.010.026西瓜87.81.246100.20.170.020.023桔子221.50.90.11226150.20.550.080.0330番茄54.340.60.328370.40.310.030.0211白菜79.41.40.1333420.40.1

3、10.020.0424芹菜83.62.20.32160618.50.110.030.046:胡萝卜142.10.90.3732321.82.80.020.058黄瓜50.20.80.2225370.40.260.040.0414丝瓜112.91.50.1528450.80.320.040.068苦瓜71.10.90.2318290.60.080.070.0484辣椒100.30.957380.51.560.040.03105葡相干12243.10.569571403.8枣430.51.20.22441230.50.010.060.04386白萝卜108.70.6649340.50.020.02

4、0.0430主要食物营养成分表（每百克食物所含的成分。五百克为一市斤仅供参考X）类别食物名称蛋白质（克）脂肪（克）碳水化合物热量（H）无机盐类钙（毫克）磷（毫克）铁（毫克）（克）（克）谷类大米7.50.5793510.41010011.0小米9.7IQ773621.4212404.7高粱米8.22.2783850.4172305.0玉署黍8.5相733651.7222101.6大麦仁10.52.2663262.6434004.1面粉12.00.8703391.5221807.6干豆类黄豆（大豆）39.217.4254135.03205705.9青豆37.318.3304345.02405305

5、.4黑豆49.812.1193844.025045010.5赤小豆20.70.5583183.3673055.2绿豆22.10.8593323.3342229.7花豆工豆22.62.1583412.51004567.9豌豆24.01.0583392.9572250.8蚕豆28.20.8493182.7713407.0鲜豆类青扁豆荚（鹊豆）3.00.26380.7132770.9白扁豆荚（刀子豆）3.20.35360.881683.4四季豆（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）9.0。.711861.21521

6、71.7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2.00.45321.419231.9尊罪（乌芋）1

7、.5L0.121911.55680.5甘薯（红薯）2.30.2291270.918200.4藕1.00.16290.719510.5白萝0.6-6260.849340.5马铃薯（土豆、洋芋）1.90.7281261.211590.9黄花菜（鲜金针菜）2.90.512641.273691.4叶黄花（金针菜）14.10.4603007.046317316.5菠菜2.00.22182.070342.5韭菜2.40.54300.956451.3览菜2.50.45342.3200464.8菜油菜（胡菜）2.00.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10.1

8、2130.886271.2类洋白菜（椰菜）1.30.34240.8100561.9香菜（芫荽）2.00.37391.5170495.6芹菜茎2.20.32201.0160618.5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海木耳（黑）10.60.2653045.8357201185.0菜海带（干，昆布）8.20.15726212.92250-150.0类紫菜24.50.931_23030.333044032.0南瓜0.8-3150.527220.2西葫芦0.6-2

9、100.617470.2茄瓠子（龙蛋瓜）0.60.13150.412170.3丝瓜（布瓜）1.50.15270.528450.8瓜茄子2.30.13220.522310.4冬瓜0.4-2100.319120.3果西瓜1.2-4210.26100.2类甜瓜0.30.14180.427120.4菜瓜（地黄瓜）0.9-r2120.324110.2黄瓜0.80.22130.525370.4西红柿（番茄）0.60.32130.48320.4柿0.70.111482.910190.2水枣1.20.2241030.441230.5苹果0.20.615600.21190.3果香蕉1.20.620900.710

10、350.8类梨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走兽类牛肉20.110.2-1721.171700.9牛肝18.92.6

11、91350.9134009羊肉11.128.80.53060.9111292羊肝18.57.241551.494146.6猪肉16.929.21.13350.9111700.4猪肝20.14.02.91281.81127025乳类牛奶（鲜）3.13.54.6620.7120900.1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鸭肉16.57.50.11340.9111454.1蛋类鸡蛋（全）14.811.6-1641.1552102.7鸭蛋（全）1314.70.51861.8712

12、103.2咸鸭蛋（全）11.313.23.317861022143.6爬虫田鸡（青蛙）11.90.30.2510.6221591.3甲鱼16.511.5810.91071351.4蛤类河螃蟹1.45.97.41391.812914513.0明虾20.60.70.2901.5351500.1青虾16.41.30.1781.2992050.3虾米（河产及海产）46.82-20525.2882-1田螺10.71.23.8693.335719119.8蛤蝌10.81.64.8773378214.2鱼类鲫鱼131.10.1620.85420.32.5鲤鱼18.11.60.2881.12817.61.3皤

13、鱼17.90.5-760.6274.64.61带鱼15.93.41.51001.148532.3黄花鱼（石首鱼）17.20.70.3760.9312041.8油猪油（炼）-99-891-脂及其它芝麻油-100-9001-花生油-100-900-芝麻酱20.052.9156165.287053058豆油-100-900-中国：各种食物营养成分表2008年04月16日吃在杭州（每百克食物所含的成分。五百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）*7.50.5793510.4101001.0谷小米9.71.77736

14、21.4212404.7高粱米8.22.2783850.4172305.0类玉署黍8.54.3733651.7222101.6大麦仁10.52.2匚663262.6434004.1面粉12.00.8匚703391.5221807.6黄豆（大豆）39.217.4254135.03205705.9青豆37.318.3304345.02405305.4十黑豆49.812.1193844.025045010.5赤小豆20.70.5583183.3673055.2豆绿豆22.10.8匚593323.3342229.7突花KL旦22.62.1匚583412.51004567.9豌豆24.01.058339

15、2.9572250.8蚕豆28.20.8匚493182.7713407.0青扁豆荚（鹊豆）3.00.26380.7132770.9鲜白扁豆荚（刀子豆）3.20.3_5360.881683.4叫李旦（芸旦）1.90.84310.766491.6豆类豌豆（准豆、小寒豆）7.20.312800.913900.8蚕豆（胡豆、佛豆）9.00.711861.2152171.7菜豆角_2.40.2匚4270.653631.0豆类制品黄豆芽11.52.07921.4681026.4豆腐浆1.60.71170.2-北豆腐9.21.2匚6720.91101103.6豆腐乳14.65.7匚5307.81672001

16、2.0绿豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444.0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）2.20.1匚160740.819510.6红萝卜2.00.4匚5|321.419231.9苧葬（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0.66260.849340.5马铃薯（土豆、洋芋）1.90.7281261.21159

17、0.9叶菜类黄花菜（鲜金针菜）2.90.512641.273691.4黄花（金针菜）14.10.4603007.046317316.5菠菜2.00.2_2182.070342.5韭菜2.40.54300.956451.3免菜2.50.4匚5342.3200464.8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香菜（芫荽）2.00.37391.5170495.6芹菜茎2.20.32201.0160618.5菌类蘑菇（鲜）2.90.2匚3250.68

18、661.3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紫菜24.50.93123030.333044032.0茄瓜南瓜0.83150.527220.2西的产0.62100.617470.2瓠子（龙蛋瓜）0.60.13150.412170.3丝瓜（布瓜）1.50.15270.528450.8果加工2.30.131220.522310.4类冬瓜0.42100.319120.3西瓜1.24

19、210.26100.2甜瓜0.30.1匚4180.427120.4菜瓜（地黄瓜）0.9匚2120.324110.2黄瓜0.80.22130.525370.4西红柿（番茄）0.60.32130.48320.4柿0.70.111482.910190.2枣1.20.2241030.441230.5水苹果0.20.615600.21190.3香蕉1.20.6匚20匚900.710350.8梨0.10.1匚12匚490.3560.2杏0.910440.626240.8类李0.50.2940-17200.5桃0.80.17320.58201.0樱桃1.20.3匚8400.66315.9葡锢0.2匚10410.24150.6干花生仁（炒熟）26.544.8匚205893.1713992.0果栗子（生及熟）4.81.5442091.115911.7及硬果类杏仁（炒熟）25.75195972.51412023.9菱角（生）3.60.5241151.79490.7红枣（干）3.30.5733091.461551.6牛肉20.110.21721.171700.9走牛肝18.92.691350.9134009幽羊肉11.128.810.53060.9111292口羊肝18.57.241551.494146.6突猪肉16.929.21.13350.9111700.4