健身各类食物营养成份表

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）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（%）重量（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10010015.63.266.7358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玉米碴（黄）1001009.20.776.1348玉米碴（白）1001009.52.675.6364玉米面（黄）1001008.44.370.2353玉米面（白）1001008.86.168.6365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10010036.318.425.3412黄豆粉10010040.019.228.3446青豆10010037.318.329.6432红小豆10010021.70.860.7337绿豆10010023.80.558.8335蟆豆（饭豆）10010022.02.055.5328蚕豆（带皮）10010028.20.848.6314蚕豆去皮、青皮10010031.91.452.0348蚕豆（炸、盐）10010028.28.947.2382豌豆10010024.61.057.0335扁豆（黑）10010023.00.454.9315刀豆（大）10010030.71.253.1346猫豆10010027.31.357.5351楠豆（爬山豆）10010021.92.552.0318豆浆1001005.22.53.758豆腐脑（带卤）1001005.31.90.540豆腐（南）1001004.71.32.860豆腐（北）1001007.43.52.772油豆腐10010024.620.87.5316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10010019.26.76.7164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(%)重量(g)蛋白质(g)脂肪(g)碳水化 合物(g)热量(kcal)甘薯(红)871001.80.229.5127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荸荠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731000.702.412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苋菜(红)461001.80.33.323空心菜751002.30.34.530蒿子杆581000.801.911茭白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塌捍慕太古菜)811002.70.13.124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)黄豆芽10010011.52.07.192绿豆芽1001003.20.13.729扁豆941001.50.24.727豌豆341007.20.312.080蟆豆951002.40.24.730胡罗卜（红）791000.60.38.338红罗卜（小）631000.90.23.821白罗卜781000.605.725葱头791001.808.039大白菜681001.10.22.115小白菜991001.30.32.317园白菜861001.10.23.420油菜961002.60.42.022萬笋叶1001002.00.53.326萬笋491000.60.11.911芹菜（茎）741002.20.31.919芹菜（叶）201003.20.83.835五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981001.00.65.732鲜枣911001.20.223.299红果811000.51.320.997香焦561001.20.619.588西瓜（京欣1号）601000.508.134哈密瓜701000.50.17.734柿701000.70.110.847杏901001.2011.149猕猴桃901001.0013.046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)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）4010031.839.119.1556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香榧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7210013.01.854.0284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糕干粉1001005.65.179.0368调制奶粉10010022.518.052.7463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)鸡蛋8510014.711.61.6170鸡蛋白100100100.11.346鸡蛋黄10010013.630.01.3330鸭蛋871 nn8.79.810.3164鸭蛋(咸)871UUi nn11.313.33.4179松花蛋8810013.110.72.2158鹌鹑蛋8910012.312.31.5166鹅蛋9010012.314.03.7190鸽蛋901009.56.41.7102骨粉(脱脂)100100骨粉100100九鱼类食物项目食部(%)重量側蛋白质(g)月脂施)碳水化 合物(g)热量(kcal)大黄鱼5710017.60.878小黄鱼6310016.73.699带鱼7210018.17.4139草鱼6310017.94.30110鲤鱼6210017.35.10115鲫鱼4010013.01.10.162黑鲢(胖头鱼)4610015.30.9069黄鳝5510018.80.9083鱼松带鱼刺带骨)10010059.916.40387鱼粉10010055.611.00321白鲢6010018.64.80118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)猪肉(肥瘦)1001009.559.80.9580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)10010017.313.60.5194十畜肉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)羊肉(肥)1001009.355.70.8542羊肝10010018.57.23.9154驴肉10010018.60.7 81兔肉10010021.20.40.289食物项目食部重量蛋白质腳方碳水化热量(%)(g)(g)(g)合物g)(kcal)鸡3410021.52.50.7111鸡肫6710022.21.30101鸡肝10010018.23.41.9111鸡心10010020.75.50.2133鸭2410016.57.50.5136鸭肫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(%)重量(g)蛋白质(g)碳水化 合物(g)热量(kcal)田螺2110.71.23.869191蚶88.98.10.42.044牡蛎10011.32.34.383178淡菜贻贝的干制品)10059.17.613.4358864干贝10063.73.015.0342886蛤蜊2010.81.64.67682鱿鱼9815.10.82.477鱿鱼(干)10066.77.43.03451038黑鱼八、_tzL7313.00.71.464150海蜇100Q 112.30.13.966微量海参(干)811 nn76.51.113.2369海F参(水浸)1007014.90.90.46912对1虾4020.60.70.290150青虾10016.41.30.178205虾米10047.60.50195695虾皮5039.33.08.62191005海螃蟹5514.02.60.782191甲鱼17.34.0010594