常见食物营养成分汇总

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1、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)谷面类大米7.50.5793510.4101001.0小米9.71.7773621.4212404.7米饭2.60.325.9116粥1.10.39.946玉米粥7.23.781.9390高粱米8.22.2783850.4172305.0玉署黍8.54.3733651.7222101.6大麦仁10.52.2663262.6434004.1面粉12.00.8703391.522180

2、7.6馒头71.147221面包8.35.158.6312面条8.30.761.9284油条6.917.651386主便面9.521.160.9472花卷6.41.045.6217燕麦粥（1碗）6225145全谷类食物3124110全麦面包（1片）311369小煎饼（1块）26220128松糕（1块）5125127果酱馅饼（1块）6235170白米饭（1碗）4044205黑米饭（1碗）5145216通心粉（1碗）7140197面条（1碗）7140197全麦饼干（5片）231489全麦点心（1块）323103干豆类黄豆（大豆）39.217.4254135.

3、03205705.9青豆37.318.3304345.02405305.4黑豆49.812.1193844.025045010.5赤小豆20.70.5583183.3673055.2绿豆22.10.8593323.3342229.7花豇豆22.62.1583412.51004567.9豌豆24.01.0583392.9572250.8蚕豆28.20.8493182.7713407.0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)第5页共5页鲜豆类青扁豆荚（鹊豆）3.00.26380.713277

4、0.9白扁豆荚（刀子豆）3.20.35360.881683.4四季豆（芸豆）1.90.84310.766491.6豌豆（准豆、小寒豆）7.20.312800.913900.8蚕豆（胡豆、佛豆）9.00.711861.2152171.7菜豆角2.40.24270.653631.0豆类制品黄豆芽11.52.07921.4681026.4豆腐浆1.60.71170.2---北豆腐9.21.26720.91101103.6豆腐乳14.65.75307.816720012.0绿豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444.0豆

5、浆1.80.71.114豆腐8.13.74.281豆腐丝21.510.55.1201豆腐干16.23.610.7140根茎类小葱（火葱、麦葱）1.40.35280.863281.0大葱（青葱）1.00.36310.312460.6葱头（大蒜）4.40.2231111.35440.4芋头（土芝）2.20.116740.819510.6红萝卜2.00.45321.419231.9荸荠（乌芋）1.50.121911.55680.5甘薯（红薯）2.30.2291270.918200.4藕1.00.16290.719510.5白萝卜0.6-6260.849340.

6、5马铃薯（土豆、洋芋）1.90.7281261.211590.9叶菜类黄花菜（鲜金针菜）2.90.512641.273691.4黄花（金针菜）14.10.4603007.046317316.5菠菜2.00.22182.070342.5韭菜2.40.54300.956451.3苋菜2.50.45342.3200464.8油菜（胡菜）2.00.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10.12130.886271.2洋白菜（椰菜）1.30.34240.8100561.9生菜1.40.42.115香菜（芫荽）2.00

7、.37391.5170495.6芹菜茎2.20.32201.0160618.5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)菌类蘑菇（鲜）2.90.23250.68661.3口蘑（干）35.61.42324716.210016232.0香菌（香菇）13.01.8543844.812441525.3第5页共5页海菜类木耳（黑）10.60.2653045.8357201185.0海带（干，昆布）8.20.15726212.92250-150.0海带1.80.117.377海参6.00.1024紫菜2

8、4.50.93123030.333044032.0茄瓜果类南瓜0.8-3150.