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※)
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) |
谷
类 |
大米 |
7.5 |
0.5 |
79 |
351 |
0.4 |
10 |
100 |
1.0 |
小米 |
9.7 |
1.7 |
77 |
362 |
1.4 |
21 |
240 |
4.7 |
高粱米 |
8.2 |
2.2 |
78 |
385 |
0.4 |
17 |
230 |
5.0 |
玉署黍 |
8.5 |
4.3 |
73 |
365 |
1.7 |
22 |
210 |
1.6 |
大麦仁 |
10.5 |
2.2 |
66 |
326 |
2.6 |
43 |
400 |
4.1 |
面粉 |
12.0 |
0.8 |
70 |
339 |
1.5 |
22 |
180 |
7.6 |
干
豆
类 |
黄豆(大豆) |
39.2 |
17.4 |
25 |
413 |
5.0 |
320 |
570 |
5.9 |
青豆 |
37.3 |
18.3 |
30 |
434 |
5.0 |
240 |
530 |
5.4 |
黑豆 |
49.8 |
12.1 |
19 |
384 |
4.0 |
250 |
450 |
10.5 |
赤小豆 |
20.7 |
0.5 |
58 |
318 |
3.3 |
67 |
305 |
5.2 |
绿豆 |
22.1 |
0.8 |
59 |
332 |
3.3 |
34 |
222 |
9.7 |
花豇豆 |
22.6 |
2.1 |
58 |
341 |
2.5 |
100 |
456 |
7.9 |
豌豆 |
24.0 |
1.0 |
58 |
339 |
2.9 |
57 |
225 |
0.8 |
蚕豆 |
28.2 |
0.8 |
49 |
318 |
2.7 |
71 |
340 |
7.0 |
鲜
豆
类 |
青扁豆荚(鹊豆) |
3.0 |
0.2 |
6 |
38 |
0.7 |
132 |
77 |
0.9 |
白扁豆荚(刀子豆) |
3.2 |
0.3 |
5 |
36 |
0.8 |
81 |
68 |
3.4 |
四季豆(芸豆) |
1.9 |
0.8 |
4 |
31 |
0.7 |
66 |
49 |
1.6 |
豌豆(准豆、小寒豆) |
7.2 |
0.3 |
12 |
80 |
0.9 |
13 |
90 |
0.8 |
蚕豆(胡豆、佛豆) |
9.0 |
0.7 |
11 |
86 |
1.2 |
15 |
217 |
1.7 |
菜豆角 |
2.4 |
0.2 |
4 |
27 |
0.6 |
53 |
63 |
1.0 |
豆类制品 |
黄豆芽 |
11.5 |
2.0 |
7 |
92 |
1.4 |
68 |
102 |
6.4 |
豆腐浆 |
1.6 |
0.7 |
1 |
17 |
0.2 |
- |
- |
- |
北豆腐 |
9.2 |
1.2 |
6 |
72 |
0.9 |
110 |
110 |
3.6 |
豆腐乳 |
14.6 |
5.7 |
5 |
30 |
7.8 |
167 |
200 |
12.0 |
绿豆芽 |
3.2 |
0.1 |
4 |
30 |
0.4 |
23 |
51 |
0.9 |
豆腐渣 |
2.6 |
0.3 |
7 |
41 |
0.7 |
16 |
44 |
4.0 |
根
茎
类 |
小葱(火葱、麦葱) |
1.4 |
0.3 |
5 |
28 |
0.8 |
63 |
28 |
1.0 |
大葱(青葱) |
1.0 |
0.3 |
6 |
31 |
0.3 |
12 |
46 |
0.6 |
葱头(大蒜) |
4.4 |
0.2 |
23 |
111 |
1.3 |
5 |
44 |
0.4 |
芋头(土芝) |
2.2 |
0.1 |
16 |
74 |
0.8 |
19 |
51 |
0.6 |
红萝卜 |
2.0 |
0.4 |
5 |
32 |
1.4 |
19 |
23 |
1.9 |
荸荠(乌芋) |
1.5 |
0.1 |
21 |
91 |
1.5 |
5 |
68 |
0.5 |
甘薯(红薯) |
2.3 |
0.2 |
29 |
127 |
0.9 |
18 |
20 |
0.4 |
藕 |
1.0 |
0.1 |
6 |
29 |
0.7 |
19 |
51 |
0.5 |
白萝卜 |
0.6 |
- |
6 |
26 |
0.8 |
49 |
34 |
0.5 |
马铃薯(土豆、洋芋) |
1.9 |
0.7 |
28 |
126 |
1.2 |
11 |
59 |
0.9 |
叶
菜
类 |
黄花菜(鲜金针菜) |
2.9 |
0.5 |
12 |
64 |
1.2 |
73 |
69 |
1.4 |
黄花(金针菜) |
14.1 |
0.4 |
60 |
300 |
7.0 |
463 |
173 |
16.5 |
菠菜 |
2.0 |
0.2 |
2 |
18 |
2.0 |
70 |
34 |
2.5 |
韭菜 |
2.4 |
0.5 |
4 |
30 |
0.9 |
56 |
45 |
1.3 |
苋菜 |
2.5 |
0.4 |
5 |
34 |
2.3 |
200 |
46 |
4.8 |
油菜(胡菜) |
2.0 |
0.1 |
4 |
25 |
1.4 |
140 |
52 |
3.4 |
大白菜 |
1.4 |
0.3 |
3 |
19 |
0.7 |
33 |
42 |
0.4 |
小白菜 |
1.1 |
0.1 |
2 |
13 |
0.8 |
86 |
27 |
1.2 |
洋白菜(椰菜) |
1.3 |
0.3 |
4 |
24 |
0.8 |
100 |
56 |
1.9 |
香菜(芫荽) |
2.0 |
0.3 |
7 |
39 |
1.5 |
170 |
49 |
5.6 |
芹菜茎 |
2.2 |
0.3 |
2 |
20 |
1.0 |
160 |
61 |
8.5 |
菌类 |
蘑菇(鲜) |
2.9 |
0.2 |
3 |
25 |
0.6 |
8 |
66 |
1.3 |
口蘑(干) |
35.6 |
1.4 |
23 |
247 |
16.2 |
100 |
162 |
32.0 |
香菌(香菇) |
13.0 |
1.8 |
54 |
384 |
4.8 |
124 |
415 |
25.3 |
海菜类 |
木耳(黑) |
10.6 |
0.2 |
65 |
304 |
5.8 |
357 |
201 |
185.0 |
海带(干,昆布) |
8.2 |
0.1 |
57 |
262 |
12.9 |
2250 |
- |
150.0 |
紫菜 |
24.5 |
0.9 |
31 |
230 |
30.3 |
330 |
440 |
32.0 |
茄
瓜
果
类 |
南瓜 |
0.8 |
- |
3 |
15 |
0.5 |
27 |
22 |
0.2 |
西葫芦 |
0.6 |
- |
2 |
10 |
0.6 |
17 |
47 |
0.2 |
瓠子(龙蛋瓜) |
0.6 |
0.1 |
3 |
15 |
0.4 |
12 |
17 |
0.3 |
丝瓜(布瓜) |
1.5 |
0.1 |
5 |
27 |
0.5 |
28 |
45 |
0.8 |
茄子 |
2.3 |
0.1 |
3 |
22 |
0.5 |
22 |
31 |
0.4 |
冬瓜 |
0.4 |
- |
2 |
10 |
0.3 |
19 |
12 |
0.3 |
西瓜 |
1.2 |
- |
4 |
21 |
0.2 |
6 |
10 |
0.2 |
甜瓜 |
0.3 |
0.1 |
4 |
18 |
0.4 |
27 |
12 |
0.4 |
菜瓜(地黄瓜) |
0.9 |
- |
2 |
12 |
0.3 |
24 |
11 |
0.2 |
黄瓜 |
0.8 |
0.2 |
2 |
13 |
0.5 |
25 |
37 |
0.4 |
西红柿(番茄) |
0.6 |
0.3 |
2 |
13 |
0.4 |
8 |
32 |
0.4 |
水
果
类 |
柿 |
0.7 |
0.1 |
11 |
48 |
2.9 |
10 |
19 |
0.2 |
枣 |
1.2 |
0.2 |
24 |
103 |
0.4 |
41 |
23 |
0.5 |
苹果 |
0.2 |
0.6 |
15 |
60 |
0.2 |
11 |
9 |
0.3 |
香蕉 |
1.2 |
0.6 |
20 |
90 |
0.7 |
10 |
35 |
0.8 |
梨 |
0.1 |
0.1 |
12 |
49 |
0.3 |
5 |
6 |
0.2 |
杏 |
0.9 |
- |
10 |
44 |
0.6 |
26 |
24 |
0.8 |
李 |
0.5 |
0.2 |
9 |
40 |
- |
17 |
20 |
0.5 |
桃 |
0.8 |
0.1 |
7 |
32 |
0.5 |
8 |
20 |
1.0 |
樱桃 |
1.2 |
0.3 |
8 |
40 |
0.6 |
6 |
31 |
5.9 |
葡萄 |
0.2 |
- |
10 |
41 |
0.2 |
4 |
15 |
0.6 |
干果及硬果类 |
花生仁(炒熟) |
26.5 |
44.8 |
20 |
589 |
3.1 |
71 |
399 |
2.0 |
栗子(生及熟) |
4.8 |
1.5 |
44 |
209 |
1.1 |
15 |
91 |
1.7 |
杏仁(炒熟) |
25.7 |
51 |
9 |
597 |
2.5 |
141 |
202 |
3.9 |
菱角(生) |
3.6 |
0.5 |
24 |
115 |
1.7 |
9 |
49 |
0.7 |
红枣(干) |
3.3 |
0.5 |
73 |
309 |
1.4 |
61 |
55 |
1.6 |
走
兽
类 |
牛肉 |
20.1 |
10.2 |
- |
172 |
1.1 |
7 |
170 |
0.9 |
牛肝 |
18.9 |
2.6 |
9 |
135 |
0.9 |
13 |
400 |
9 |
羊肉 |
11.1 |
28.8 |
0.5 |
306 |
0.9 |
11 |
129 |
2 |
羊肝 |
18.5 |
7.2 |
4 |
155 |
1.4 |
9 |
414 |
6.6 |
猪肉 |
16.9 |
29.2 |
1.1 |
335 |
0.9 |
11 |
170 |
0.4 |
猪肝 |
20.1 |
4.0 |
2.9 |
128 |
1.8 |
11 |
270 |
25 |
乳类 |
牛奶(鲜) |
3.1 |
3.5 |
4.6 |
62 |
0.7 |
120 |
90 |
0.1 |
牛奶粉 |
25.6 |
26.7 |
35.6 |
48.5 |
- |
900 |
- |
0.8 |
羊奶(鲜) |
3.8 |
4.1 |
4.6 |
71 |
0.9 |
140 |
- |
0.7 |
飞禽 |
鸡肉 |
23.3 |
1.2 |
- |
104 |
1.1 |
11 |
190 |
1.5 |
鸭肉 |
16.5 |
7.5 |
0.1 |
134 |
0.9 |
11 |
145 |
4.1 |
蛋类 |
鸡蛋(全) |
14.8 |
11.6 |
- |
164 |
1.1 |
55 |
210 |
2.7 |
鸭蛋(全) |
13 |
14.7 |
0.5 |
186 |
1.8 |
71 |
210 |
3.2 |
咸鸭蛋(全) |
11.3 |
13.2 |
3.3 |
178 |
6 |
102 |
214 |
3.6 |
爬虫 |
田鸡(青蛙) |
11.9 |
0.3 |
0.2 |
51 |
0.6 |
22 |
159 |
1.3 |
甲鱼 |
16.5 |
1 |
1.5 |
81 |
0.9 |
107 |
135 |
1.4 |
蛤
类 |
河螃蟹 |
1.4 |
5.9 |
7.4 |
139 |
1.8 |
129 |
145 |
13.0 |
明虾 |
20.6 |
0.7 |
0.2 |
90 |
1.5 |
35 |
150 |
0.1 |
青虾 |
16.4 |
1.3 |
0.1 |
78 |
1.2 |
99 |
205 |
0.3 |
虾米(河产及海产) |
46.8 |
2 |
- |
205 |
25.2 |
882 |
- |
- |
田螺 |
10.7 |
1.2 |
3.8 |
69 |
3.3 |
357 |
191 |
19.8 |
蛤蜊 |
10.8 |
1.6 |
4.8 |
77 |
3 |
37 |
82 |
14.2 |
鱼
类 |
鲫鱼 |
13 |
1.1 |
0.1 |
62 |
0.8 |
54 |
20.3 |
2.5 |
鲤鱼 |
18.1 |
1.6 |
0.2 |
88 |
1.1 |
28 |
17.6 |
1.3 |
鳝鱼 |
17.9 |
0.5 |
- |
76 |
0.6 |
27 |
4.6 |
4.6 |
带鱼 |
15.9 |
3.4 |
1.5 |
100 |
1.1 |
48 |
53 |
2.3 |
黄花鱼(石首鱼) |
17.2 |
0.7 |
0.3 |
76 |
0.9 |
31 |
204 |
1.8 |
油脂及其它 |
猪油(炼) |
- |
99 |
- |
891 |
- |
- |
- |
- |
芝麻油 |
- |
100 |
- |
900 |
- |
- |
- |
- |
花生油 |
- |
100 |
- |
900 |
- |
- |
- |
- |
芝麻酱 |
20.0 |
52.9 |
15 |
616 |
5.2 |
870 |
530 |
58 |
豆油 |
- |
100 |
- |
900 |
- |
- |
- |
- |
|