常用食材熱量、蛋白質(zhì)、碳水、脂肪含量對比表

1、序號食物名稱標(biāo)準(zhǔn)（100g）熱量(大卡)碳水化合物(克)脂肪(克)1黑豆381.0033.6015.902黃豆359.0034.2016.003青豆373.035.416.04蝦皮153.002.502.205紫菜（干）207.0044.101.106威士蘭煙熏山羊奶酪331.502.1025.007腰果594.020.450.98綠豆316.0062.000.809開心果（熟）614.0021.9053.0010鱈魚88.000.500.5011豬里脊155.000.707.9012杏仁503.027.842.913雞胸133.002.505.0014豬肝129.005.003.5015芝麻

2、醬618.0022.7052.7016鱸魚105.00-3.4017鯧魚140.00-7.3018白玉蘇州干155.000.609.0019豆腐干（白-白玉）139.000.807.0020龍力魚（鰨目魚）83.001.4021黃魚97.000.802.5022帶魚127.003.104.9023雞翅194.004.6011.8024總統(tǒng)淡味加工奶酪片（新包裝）183.09.58.525豬小排278.000.7023.1026草魚113.00-5.2027西冷牛排94.892.102.3028清蒸雞胸111.002.084.1729雞腿181.00-13.0030自制醬牛肉109.786.83

3、2.3631鮮貝77.002.500.5032荷美爾精選培根223.711.8017.3033燕麥片367.0066.906.7034五谷磨房八珍粉394.0054.1816.5735黑椒牛排169.550.9811.7636毛豆123.0010.505.0037牛腩煲（含醬油）281.9510.0021.2238咸鴨蛋190.006.3012.7039雞蛋（煮）151.000.1010.5040意面350.075.80.141蛋清60.003.100.1042扇貝60.002.600.6043曼可頓全麥高纖維面包（新包裝）246.943.53.544雞精195.0032.502.8045蝦仁

4、48.000.7046老抽167.3328.00-47曼可頓強化營養(yǎng)全麥面包255.746.43.048燜排骨147.703.5611.2449生抽71.738.67-50大米346.0077.900.8051安佳高鈣脫脂奶（99.8%脫脂）46.004.700.2052內(nèi)酯豆腐（白玉）59.001.703.1053西蘭花33.004.300.6054玉米（鮮）106.0022.801.2055豆豆廚黑豆?jié){（原味）46.371.003.0056安佳脫脂奶（99.9%脫脂）35.004.900.1057土豆（煮）65.0014.20-58紅棗（干）264.0067.800.5059三元脫脂牛奶3

5、1.304.60-60三元脫脂酸奶58.111.3-61土豆（蒸）69.015.3-62草菇23.004.300.2063面條（煮）109.0024.300.2064竹筍19.003.600.2065菠菜24.004.500.3066米飯116.025.90.367豆角30.006.700.2068韭菜26.004.600.4069金針菇26.006.000.4070空心菜20.003.600.3071香菇19.005.200.3072綠豆芽18.002.900.1073菜花24.004.600.2074四季豆28.005.700.4075娃娃菜8.002.40-76平菇20.004.600.

6、3077山藥56.0012.400.2078藕70.0016.400.2079小白菜15.002.700.3080大白菜17.003.200.1081榨菜10.004.100.1082圓白菜22.004.600.2083木耳（水發(fā)）21.006.000.2084雪之戀手造麻糬（紅豆）326.070.53.885生菜15.002.100.4086蘆筍19.004.900.1087香蕉91.022.00.288小油菜11.001.600.2089菜心11.002.700.4090彩椒19.006.400.2091杏鮑菇31.008.300.1092紫甘藍(lán)19.006.200.2093油麥菜8.00

7、2.100.4094茄子21.004.900.2095洋蔥39.009.000.2096火龍果51.0013.300.2097紅薯99.024.70.298萵筍14.002.800.1099圣女果22.005.800.20100草莓30.07.10.2101胡蘿卜37.008.800.20102西紅柿19.004.000.20103白蘿卜21.005.000.10104黃瓜15.002.900.20105水蘿卜20.005.50-106枇杷 39.09.30.2107柚子41.009.500.20108橙子47.0011.100.20109獼猴桃56.0014.500.60110南瓜22.00

8、5.300.10111西瓜25.005.800.10112芒果32.08.30.2113葡萄43.0010.300.20114冬瓜11.002.600.20115木瓜27.007.000.10116提子52.0013.100.20117梨44.013.30.2118冠利意式色拉調(diào)味醬60.002.805.00119蘋果52.013.50.2120綿白糖396.0098.90-121蠔油138.8933.33-122冰糖397.0099.30-123橄欖油899.0099.90蛋白質(zhì)(克)纖維素(克)碳水化合物:蛋白質(zhì)36.0010.200.9335.0015.500.9834.512.61.0

9、330.70-0.0826.7021.601.6524.20-0.0924.010.50.8521.606.402.8720.608.201.0620.40-0.0220.20-0.0319.918.51.4019.40-0.1319.30-0.2619.205.901.1818.60-18.50-18.00-0.0318.000.800.0417.70-17.70-0.0517.70-0.1817.40-0.2617.0-0.5616.70-0.0416.60-16.40-0.1316.22-0.1316.00-15.990.660.4315.70-0.1615.60-0.1215.005.

10、304.4614.537.583.7314.300.050.0713.104.000.8012.812.200.7812.70-0.5012.10-0.0111.90.46.3711.60-0.2711.10-0.2310.86.04.03標(biāo)準(zhǔn)（100g）10.700.703.0410.40-10.00-2.8010.0-4.648.230.190.438.00-1.087.400.7010.535.80-0.814.500.400.384.101.601.054.002.905.703.90-0.263.40-1.443.20-4.443.206.2021.193.10-1.483.0-3.

11、773.0-5.102.701.601.592.700.019.002.601.801.382.601.701.732.60.39.962.502.102.682.401.401.922.402.702.502.201.401.642.203.302.362.100.801.382.101.202.192.001.502.851.902.301.261.902.302.421.900.806.531.901.208.631.501.101.801.500.802.131.503.302.731.501.003.071.502.604.001.547.001.400.601.501.401.90

12、3.501.41.215.711.300.701.231.302.202.081.303.304.921.30-6.381.203.005.171.102.101.911.101.304.451.100.908.181.102.0012.091.11.622.451.000.602.801.001.805.801.01.17.101.001.108.800.900.504.440.901.005.560.800.503.630.801.406.880.80.811.630.800.4011.880.800.6013.880.802.6018.130.700.807.570.600.309.67

13、0.61.313.830.500.4020.600.400.706.500.400.8017.500.400.9032.750.43.133.250.200.7014.000.21.267.500.10-989.00-序號食物名稱標(biāo)準(zhǔn)（100g）熱熱量量(大大卡卡)碳碳水水化化合合物物(克克)脂脂肪肪(克克)蛋蛋白白質(zhì)質(zhì)(克克)1macaron360.7461.7810.047.522木瓜2770.10.43曼可頓全麥高纖維面包（新包裝）246.8943.53.510.84枇杷 399.30.20.85安佳高鈣脫脂奶（99.8%脫脂）464.70.25.86冬瓜112.60.20.47馬鈴薯（

14、蒸）6915.3038自制醬牛肉109.786.832.3615.999水蘿卜205.500.810彩椒196.40.21.311圣女果225.80.2112杏仁50327.842.919.913西紅柿1940.20.914豆豆廚黑豆?jié){（原味）46.37133.915總統(tǒng)淡味加工奶酪片（新包裝）1839.58.51716蛋清603.10.111.617紫甘藍(lán)196.20.21.218西蘭花334.30.64.119鮮貝772.50.515.720生菜152.10.41.421黃瓜152.90.20.822冠利意式色拉調(diào)味醬602.850.223腰果59420.450.92424橄欖油89999

15、.9蛋清603.10.111.625紅薯9924.70.21.126梨4413.30.20.4合計碳水化合物133.46蛋白質(zhì)78.43脂肪37.22碳水化合物54%蛋白質(zhì)31%脂肪15%攝入比例（碳：蛋：脂肪）碳水化合物54%蛋白質(zhì)31%脂肪15%攝入比例（碳：蛋：脂肪）實際攝入備注纖纖維維素素(克克)重重量量（克克）熱熱量量( (大大卡卡) )碳碳水水化化合合物物( (克克) )脂脂肪肪( (克克) )蛋蛋白白質(zhì)質(zhì)( (克克) )纖纖維維素素( (克克) )1.7645162.3327.804.523.380.063個0.824566.1517.150.250.980.011/3個6358

16、6.4115.231.233.780.231片0.813050.7012.090.261.040.013個0250115.0011.750.5014.50-0.741545.6510.790.831.660.0105034.507.65-1.50-0.66106116.377.242.5016.950.111.48016.004.40-0.640.013.3509.503.200.100.650.021.8-18.5-0.5529.882.080.100.470.000300139.113.009.0011.70-02036.601.901.703.40-1片06036.001.860.066

17、.96-2個323.54.471.460.050.280.011.6309.901.290.181.230.0204030.801.000.206.28-0.6314.650.650.120.430.000.5213.150.610.040.170.000.7106.000.280.500.020.0010.51059.402.045.092.400.251089.90-9.99-06036.000.061.6-3.1-1,132.47133.4637.2278.430.74標(biāo)準(zhǔn)（100g）碳水化合物54%蛋白質(zhì)31%脂肪15%攝入比例（碳：蛋：脂肪）碳水化合物54%蛋白質(zhì)31%脂肪15%攝入

18、比例（碳：蛋：脂肪）序號食物名稱標(biāo)準(zhǔn)（100g）實際攝入熱量(大卡)碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)重量（克）1早安佳脫脂奶（99.9%脫脂）35.04.90.13.4-2502總統(tǒng)淡味加工奶酪片（新包裝）183.09.58.517.0-203腰果594.020.450.924.010.5104曼可頓強化營養(yǎng)全麥面包255.746.43.010.0-355西紅柿19.04.00.20.90.51006蛋清60.03.10.111.6-607生菜15.02.10.41.40.6408小計9上午加餐 蘋果52.013.50.20.21.28010中紅薯99.024.70.21.1

19、1.610011青豆373.035.416.034.512.63812蝦仁48.00.710.4-15313平菇20.04.60.31.92.320014橄欖油899.099.91015小計16下午加餐 木瓜27.07.00.10.40.820017晚豆腐干（白-白玉）139.00.87.018.00.810018自制醬牛肉109.86.82.416.00.710019小計20中+晚水蘿卜20.05.5-0.81.48021西紅柿19.04.00.20.90.55222彩椒19.06.40.21.33.35023圣女果22.05.80.21.01.85424生菜15.02.10.41.40.6

20、3125西蘭花33.04.30.64.11.63026紫甘藍(lán)19.06.20.21.23.023.527黃瓜15.02.90.20.80.56128冠利意式色拉調(diào)味醬60.02.85.00.20.710合計碳水化合物136.00碳水化合物50%蛋白質(zhì)37%脂肪13%攝入比例（碳：蛋：脂肪）蛋白質(zhì)100.00脂肪36.00碳水化合物50%蛋白質(zhì)37%脂肪13%攝入比例（碳：蛋：脂肪）備注熱量(大卡)碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)88.0012.00-9.00-37.002.002.003.00-59.002.005.002.00-90.0016.001.004.00-19.0

21、04.00-1.00-36.002.00-7.00-6.001.00-1.00-335.0042.0011.00-99.0025.00-1.00-142.0013.006.0013.002.0073.00-1.0016.00-40.009.001.004.00-90.00-10.00-444.0054.0014.00-1.00-139.001.007.0018.00-110.007.002.0016.00-249.0016.004.00-1.00-10.002.00-10.003.00-1.00-12.003.00-1.00-5.001.00-10.001.00-1.00-4.001.00-9

22、.002.00-6.00-1.00-1,206.00136.0036.00100.002.00實際攝入序號食物名稱標(biāo)準(zhǔn)（100g）實際攝入熱量(大卡)碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)重量（克）熱量(大卡)1早紅薯99.024.70.21.11.68281.002安佳脫脂奶（99.9%脫脂）35.04.90.13.4-335117.003西紅柿19.04.00.20.90.514227.004蛋清60.03.10.111.6-3018.005生菜15.02.10.41.40.6102.006黃瓜15.02.90.20.80.5629.007雞蛋（煮）151.00.110.512

23、.1-5076.008豆腐干（白）140.011.53.616.20.85070.009小計400.0010上午加餐木瓜27.07.00.10.40.812433.0011生菜15.02.10.41.40.6203.0012黃瓜15.02.90.20.80.5629.0013小計45.0014清蒸龍力魚（鰨目魚）83.01.417.7-200166.0015彩椒19.06.40.21.33.3489.0016紫甘藍(lán)19.06.20.21.23.0479.0017菠菜24.004.500.302.601.7010024.0018橄欖油899.0099.90545.0019小計253.0020下午

24、加餐草莓30.07.10.21.01.120060.0021自制醬牛肉109.86.82.416.00.78694.0022小計154.0023晚圣女果22.05.80.21.01.820044.0024水蘿卜20.005.50-0.801.4013226.0025豆豆廚黑豆?jié){（原味）46.41.03.03.9-250116.0026小計186.00合計1,038.00碳水化合物115.00早餐400.00蛋白質(zhì)99.00中餐253.00脂肪25.00晚餐186.00加餐93.00碳水化合物48%蛋白質(zhì)41%脂肪10%攝入比例（碳：蛋：脂肪）早餐43%中餐27%晚餐20%加餐10%各餐攝入熱量

25、比例備注碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)20.00-1.00-16.00-11.00-6.00-1.00-1.00-3.00-2.00-5.006.00-6.002.008.00-51.007.0030.00-9.00-2.00-11.00-3.0035.00-3.00-1.00-3.00-1.00-5.00-3.00-5.00-11.008.0040.00-14.00-2.00-6.002.0014.00-20.002.0016.00-12.00-2.00-7.00-1.00-3.008.0010.00-22.008.0013.00-實際攝入115.0025.0099.00

26、-早餐43%中餐27%晚餐20%加餐10%各餐攝入熱量比例序號食物名稱標(biāo)準(zhǔn)（100g）實際攝入熱量(大卡)碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)重量（克）熱量(大卡)1早紅薯99.024.70.21.11.6184182.002三元脫脂牛奶31.304.60-3.10-25379.003西紅柿19.04.00.20.90.530057.004雞蛋（煮）151.00.110.512.1-5076.005小計394.006上午加餐蘋果52.013.50.20.21.25026.007蛋清60.03.10.111.6-9054.008小計80.009中清蒸雞胸111.002.084.17

27、16.22-173192.0010彩椒19.06.40.21.33.35510.0011紫甘藍(lán)19.06.20.21.23.05310.0012生菜15.02.10.41.40.6508.0013冠利意式色拉調(diào)味醬60.02.85.00.20.72012.0015小計232.0016下午加餐草莓30.07.10.21.01.115647.0017白玉蘇州干155.000.609.0018.00-5078.00自制醬牛肉109.86.82.416.00.76875.0018小計200.0019晚內(nèi)酯豆腐（白玉）59.001.703.104.500.40175103.0020黃瓜15.002.90

28、0.200.800.5014221.0021小計124.00合計18691,030.00碳水化合物110.00早餐394.00蛋白質(zhì)80.00中餐232.00脂肪24.00晚餐124.00加餐73.00碳水化合物51%蛋白質(zhì)37%脂肪11%攝入比例（碳：蛋：脂肪）早餐48%中餐28%晚餐15%加餐9%各餐攝入熱量比例備注碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)45.00-2.00-12.00-8.00-12.001.003.00-5.006.00-69.006.0019.00-7.00-3.00-10.00-10.00-10.004.007.0028.00-4.00-1.00-3.0

29、0-1.00-1.00-1.00-1.001.00-13.008.0031.00-11.00-2.00-5.009.00-5.002.0011.00-11.005.0011.00-3.005.008.00-4.00-1.00-7.005.009.00-110.0024.0080.00-谷薯類184肉蛋奶類634實際攝入蔬果806堅果、豆類225油脂20谷薯類10%肉蛋奶類34%蔬果43%堅果、豆類12%油脂1%序號食物名稱標(biāo)準(zhǔn)（100g）實際攝入熱量(大卡)碳水化合物(克)脂肪(克)蛋白質(zhì)(克)纖維素(克)重量（克）熱量(大卡)1早餐燕麥片367.0066.906.7015.005.3050184.002安佳脫脂奶（99.9%脫脂）35.04.90.13.4-25088.003雞蛋（煮）151.00.110.512.1-5076.004小計348.005上午加餐蘋果52.013.50.20.21.216083.006蛋清60.03.10.111.6-9054.007黃瓜15.02.90.20.80.520030.00