日常饮食热量参考表

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1、每天饮食产生的总热量要小于1500卡五谷类：           白饭               1碗（150克，5汤勺满）   220卡           白粥               1碗（24克米）           88卡           米粥（熟，米连汤） 1碗（140克）            173卡           意粉               1碗（140克）            174卡           面                 1碗（140克）            280卡      

2、     即食面             1包（100克）            470卡           面包               2片(厚切连皮，100克）   250卡           甜面包             1个（60克）             210卡           咸面包             1个（60克）             170卡           早餐粟米片         1碗（25克）             92卡           麦片（米熟）       1碗（56克）  

3、           180卡蛋，肉类：           鸡蛋               1个                     75卡           蛋白               1个                     15卡           蛋黄               1个                     65卡           鹌鹑蛋             1个                     16卡           皮蛋               1个           

4、          160卡           蒸蛋               1个（50克）             74卡           煎蛋               1个（50克）             118卡           瘦火腿             2片（60克）             70卡           烧猪扒             1件                     200卡           烧牛肉（瘦）       3片（90克，薄）         175卡         

5、  烤牛扒             1件                     155卡           烤鸡肉             140克                   266卡           烤鸭肉（连皮）     半只（382克）           1287卡           烤鸭肉（不连皮）   半只（221克）           445卡           烧鹅肉（连皮）     半只（774克）           2362卡           烧鹅肉（不连皮）   半只（591克）        

6、   1406卡           炸鸡上脾           1件（104克）            294卡           炸鸡小腿           1件（57克）             146卡           炸鸡翅             1只（55克）             178卡            鸡肉香肠           1条（45克）             115卡           白灼虾             10只（100克)            200卡           龙虾肉

7、             100克                   120卡           鱼柳               1份（120克）            110卡           罐头沙丁鱼         100克                   335卡           三文鱼             100克                   130卡           鳗鱼               100克                   340卡           鳕鱼          

8、     100克                   75卡           比目鱼             100克