各類食物成分表(很全).doc

各類食物成分表(很全)水果營養(yǎng)成分一覽表常見水果每百克所含成分名稱蛋白質(zhì)(g)脂肪(g)碳水化合(g)熱量(kcal)無機鹽類(g)鈣(mg)磷(mg)鐵(mg)柿0.70.111482.910190.2棗1.20.2241030.441230.5蘋果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櫻桃1.20.38400.66315.9葡萄0.2-10410.24150.6梨 ：各種水果的營養(yǎng)成分表食物（100克）蛋白質(zhì)（克） 脂肪（克） 碳水化合物（克） 熱能（千卡） 絲瓜 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（鮮） 2.9 0.2 2.4 23 蘑菇（干） 38 1.5 24.5 246 銀耳 5 0.6 78.3 339 木耳 10.6 0.2 65.5 306 海帶 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 蘋果 0.4 0.5 13 58 鴨梨 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 鮮棗 1.2 0.2 23.2 99 干棗 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 菠蘿 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 蓮子（鮮） 4.9 0.6 9.2 62 芝麻醬 20 52.9 15 616 黃醬 10.4 3 9.3 106 甜面醬 7.3 2.1 27.3 157 豆瓣醬 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 不同食譜營養(yǎng)素含量的計算表食譜1g能量蛋白質(zhì)脂肪碳水化合物膳食纖維視黃醇當量VB1VB2VcCaFekcalgggggmgmgmgmgmg大米(粳米)400138831.6243103.20.720.24486.4柑子100510.70.2110.41480.080.0428350.2雞蛋25343622.2770.020.08120.5豬肉(瘦)507210.23.11220.270.0531.5草魚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總計1200215685.047.934518.222431.501.1515758425.5食譜2小麥面(標1)400137644.86.02868.41.120.3212414.0大白菜400605.60.483.6520.120.161121402.4蘋果100520.20.2121.230.060.02440.6雞蛋25343.22.21770.020.08120.5豬肉(肥，瘦)501976.618.51570.110.0230.8帶魚50648.82.42140.010.03140.6豆?jié){100131.80.71.1150.020.02100.5豆腐(北)50496.12.410.220.020.02691.2豬油2522525.07總計1200207077.157.831114.52271.480.6711637620.6食譜3大米(粳，特)400133629.21.63011.60.320.16963.6白蘿卜400803.60.4164.0120.080.12841442.0香蕉100911.40.2211.2100.020.04870.4豬肉(肥瘦)12549416.546.231420.280.2082.0米粥100461.10.390.10.020.0263.2粉絲501680.40.1410.60.020.01153.2豬油2522525.07總計1200244052.273.83917.51710.740.559227614.4谷類及谷類制品食物成分表食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化物視黃醇當量硫胺素核黃素抗壞血酸鈣鐵鋅gkjkcalggggggmgmgmgmgmgmg粳米(標一)100143538413.77.70.60.676.8-0.160.08-111.11.45粳米(特級)100139733416.27.30.40.475.3-0.080.04-240.91.07米飯(蒸)10047711471.12.50.20.425.6-0.020.03-60.20.47米飯(蒸)10049011770.62.60.30.226.0-0.03-72.21.36米粉(干，細)100144834612.38.00.10.178.2-0.03-1.42.27米粥1001924688.61.10.30.19.8-0.03-70.10.20晚秈(特)100143134214.08.10.30.276.7-0.090.10-60.71.50秈米(標準)100145234712.67.90.60.877.5-0.090.04-121.61.47苦蕎麥粉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(紫紅)100143534313.88.31.71.473.7-0.310.12-133.92.16蕎麥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麩皮10092022014.515.84.031.330.1200.300.30-2069.95.98富強粉100148835511.610.31.20.375.900.390.08052.81.58小麥粉(標準粉)100143934412.711.21.52.171.5-0.280.08-313.51.64掛面(標準粉)100143933412.410.10.71.674.4-0.190.04-143.51.22掛面(精白粉)100145234712.79.60.60.375.7-0.200.04-213.20.74烙餅(標準粉)100106722536.47.52.31.951.0-0.020.04-202.40.94饅頭(蒸，標準粉)10097523340.57.81.01.548.3-0.050.07-181.91.01饅頭(蒸，富強粉)10087020847.36.21.21.043.2-0.020.02-581.70.40油條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燕麥片10015363679.215.06.75.361.6-0.300.13-1867.02.59莜麥面100135432411.012.27.215.352.530.390.04-2713.62.21玉米(黃)100140233513.28.73.86.466.6170.210.13-142.41.70玉米(鮮)4644410671.34.01.22.919.9-0.160.1116-1.10.90玉米罐頭10026693.01.10.24.90.87-60.10.33玉米糝(黃)100145234712.87.93.03.672.0-0.100.08-492.41.16注：營養(yǎng)成分(以每百克食部計)2.干豆類及豆制品表5.18 干豆類及豆制品食物成分表食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化物視黃醇當量硫胺素核黃素抗壞血酸鈣鐵鋅gkjkcalggggggmgmgmgmgmgmg蠶豆(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(紅)10063215161.212.08.10.67.6150.020.218711.51.67千張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?jié){100541396.41.80.71.10.0150.020.02-100.50.24豆?jié){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黃豆100150235910.235.116.015.518.6370.410.20-1918.23.34黃豆粉10017494186.732.818.37.030.5630.310.22-2078.13.89綠豆100132231612.321.60.86.455.6220.250.11-816.52.18豌豆100131031310.420.31.110.455.4420.490.14-974.92.35蕓豆(雜)10012803069.822.40.610.552.8-3498.72.22注：營養(yǎng)成分以每百克食部計。3.鮮豆類表5.19 鮮豆類食物成分表食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化物視黃醇當量硫胺素核黃素抗壞血酸鈣鐵鋅gkjkcalggggggmgmgmgmgmgmg扁豆911553788.32.70.22.16.1250.040.0713381.90.72蠶豆3143510470.28.80.43.116.4520.370.1016163.51.37黃豆芽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綠豆芽100751894.62.10.10.82.130.050.06690.60.35豆角961263090.02.50.22.14.6330.050.0718291.50.54豌豆(帶莢)4243910570.27.40.33.018.2370.430.0914211.71.29豌豆苗861413489.64.00.81.92.63440.050.1167404.20.77注：營養(yǎng)成分以每百克食部計。4.根莖類表5.20 根莖類食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅mg百合(干)100143134210.36.70.51.777.8-0.050.09-325.91.31荸薺782475983.61.20.21.113.130.020.02740.60.34苤藍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(紅心)904149973.41.10.21.623.11250.040.0426230.50.15胡蘿卜(橙)961553789.21.00.21.17.76880.040.0313321.00.23茭筍771062591.11.70.22.04.2-0.050041220.50.29芥菜頭831383389.61.90.21.46.0-0.060.0234650.80.39涼薯912305585.20.90.10.812.6-0.030.0313210.60.23白蘿卜95842093.40.90.11.04.030.020.0321360.50.30變蘿卜941092691.61.20.11.25.230.030.0424450.60.29青蘿卜951303191.01.30.20.86.0100.040.0614400.80.34馬鈴薯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山藥832345684.81.90.20.811.670.050.025160.30.27芋頭843317978.62.20.21.017.1270.060.056361.00.49春筍66842091.42.40.12.82.350.050.04582.40.43注：營養(yǎng)成分(以每百克食部計)5.莖、葉、苔、花類蔬菜表5.21 莖、葉、苔、花類蔬菜食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅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大蔥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金針菜9883319940.319.41.47.727.23070.050.21103018.13.99韭菜901092691.82.40.41.43.22350.0224421.60.43蘆筍90751893.01.40.11.93.0170.040.0545101.40.41蘿卜纓(小紅)93842092.81.60.31.42.71180.02-77-芹菜莖67842093.11.20.21.23.3570.020.068801.20.24花葉生菜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萵苣筍62591495.51.00.10.62.2250.020.024230.90.33烏菜891052591.82.60.41.42.81680.060.11451863.00.70西蘭花831383390.34.10.61.62.712020.090.1351671.00.78莧菜(青)741052590.22.80.32.22.83520.030.12471875.40.80香椿761974785.21.70.41.89.1117-小蔥731002492.71.60.41.43.5140-雪里蕻(葉用芥菜)941002491.52.00.41.63.152-蔥頭901633989.21.10.20.98.130.200.1453516.21.13薺菜(薊菜)881132790.62.90.41.73.0432-油菜87962392.91.80.51.12.71030.080.07651562.80.72圓白菜86922293.21.50.21.03.6120.030.0340490.60.25芫荽811303190.51.80.41.25.01930.040.14481012.90.456.瓜菜類表5.22 瓜菜類食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅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黃瓜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絲瓜83842094.31.00.20.63.6150.020.045140.40.21筍瓜91501296.10.5-0.72.4170.040.025140.60.09白蘭瓜55882193.20.60.10.84.570.020.0314-西瓜561052593.30.60.10.35.5750.020.03680.30.10西葫蘆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燈籠椒82922293.01.00.21.44.0570.030.0372140.80.19番茄97791994.40.90.20.53.5920.030.0319100.40.13注：營養(yǎng)成分以每百克食部計。7.咸菜類表5.23 咸菜類食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅mg八寶菜1003017272.34.61.43.210.2-0.170.031104.80.53甜蒜頭7447711466.12.10.21.725.9-0.040.06-381.30.44甜酸皎頭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醬苤藍絲1001633973.45.51.54.2-0.080.05382.71.04醬黃瓜1001002476.23.00.31.22.2300.060.01523.70.89醬蘿卜1001263076.13.50.41.33.2-0.050.091023.80.61醬大頭菜1001513674.82.40.32.46.0-0.030.085776.70.78醬萵筍100962383.02.30.21.03.10.060.05283.10.42注：營養(yǎng)成分以每百克食部計。8.菌藻類表5.24 菌藻類食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅mg海帶100501294.41.20.10.51.6-0.020.15460.90.16金針茹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銀耳9683720014.610.01.430.436.980.050.25-364.13.03紫菜10086620712.726.71.121.622.52280.271.02226454.92.47注：營養(yǎng)成分以每百克食部計。9.水果類表5.25 水果類食物成分表食物名稱食部g能kj量kcal水分g蛋白質(zhì)g脂肪g膳食纖維g碳水化物g視黃醇當量g硫胺素mg核黃素mg抗壞血酸mg鈣mg鐵mg鋅mg波蘿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桂圓502937081.41.20.10.416.230.010.144360.20.40芒果601343290.60.60.21.37.013420.010.0423微量0.2