健身各类食物营养成份表

1、附表一 各类食物营养成份表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)稻米(上白梗)糯米(江米)糯米(紫)米饭(上白米蒸)米饭(标准米蒸)小麦粉(精白粉)小麦粉(富强粉)小麦粉(标准粉)面条(切面)面条(富强粉煮)面条(标准粉煮)馒头(富强粉)馒头(标准粉)烙饼(富强粉)1001001001001001001001001001001001001001001001001001001001001001001001001001001001001001008.36.76.78.22.62.87.29.49.97.43.13.36.19.9

2、6.22.50.71.41.70.10.51.31.41.81.40.10.10.21.81.874.277.976.375.726.127.277.87574.656.426.327.848.842.550.8353345345351116124352350354268118125221226244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)火烧油饼、油条脆麻花燕麦燕麦片莜麦面荞麦面小米小米粥玉米(黄、鲜)玉米(黄)玉米(白、鲜)玉米(白)玉米碴(黄)玉米碴(白)玉米面(黄)玉米面(白)窝窝头100100100100100100100100

3、10010066100251001001001001001001001001001001001001001001001001001001001001001001001001006.67.27.89.915.614.015.010.69.70.93.88.52.18.59.29.58.48.87.22.32.610.419.23.27.08.52.53.50.22.34.31.34.30.72.64.36.13.252.454.547.762.866.768.064.872.272.86.840.272.221.772.276.175.670.268.633.325727031646435839

4、139635436233196362107362348364353365191二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)黄豆黄豆粉青豆红小豆绿豆蟆豆(饭豆)蚕豆(带皮)蚕豆(去皮、青皮种)蚕豆(炸、盐)豌豆扁豆（黑）刀豆（大）猫豆楠豆(爬山豆)豆浆豆腐脑(带卤)豆腐(南)豆腐(北)油豆腐10010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010010036.340.037.3

5、21.723.822.028.231.928.224.623.030.727.321.95.25.34.77.424.618.419.218.30.80.52.00.81.48.91.00.41.21.32.52.51.91.33.520.825.328.329.660.758.855.548.652.047.257.054.953.157.552.03.70.52.82.77.541244643233733532831434838233531534635131858406072316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)豆腐干豆腐干(熏干)豆腐丝

6、千张(百页)腐竹豆腐皮(油皮)粉皮(湿)粉皮(干)粉条(干)凉粉红腐乳(酱豆腐)10010010010010010010010010010010010010010010010010010010010010010019.218.921.635.850.544.80.020.63.10.0214.66.77.47.915.823.721.80.020.20.20.015.76.75.96.75.315.312.719.787.596.04.95.81641661843074774267935439820133三薯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(kc

7、al)甘薯(红)甘薯(白)土豆山药芋头(毛芋)藕荸荠土豆粉土豆片(油炸)8710088958585731001001001001001001001001001001001.83.92.31.52.21.01.57.24.80.20.80.10.00.10.10.10.547.729.580.316.614.417.519.821.87639.61273447764808494337607四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)韭菜蒜苗菜花西葫芦苦瓜冬瓜丝瓜黄瓜茄子(紫)西红柿(红)柿子椒(青)苋菜(红)空心菜蒿子杆茭白南瓜紫菜苔菠菜鸡毛

8、菜(白菜秧）塌捍菜(太古菜）938353738276938696948646755845717089100811001001001001001001001001001001001001001001001001001001001002.11.22.40.70.90.41.50.82.30.60.91.82.30.81.50.61.32.42.02.70.60.30.400.200.10.20.10.20.20.30.300.10.10.20.50.40.13.29.73.02.43.22.44.52.03.13.33.83.34.51.94.65.71.43.11.33.127462512181

9、12513231721233011252613271724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)四蔬菜类及其制品黄豆芽绿豆芽扁豆豌豆蟆豆胡罗卜(红)红罗卜(小)白罗卜葱头大白菜小白菜园白菜油菜莴笋叶莴笋芹菜(茎)芹菜(叶)100100943495796378796899869610049742010010010010010010010010010010010010010010010010010011.53.21.57.22.40.60.90.61.81.11.31.12.62.00.62.23.22.00.10.20.30.20.30.2000.20

10、.30.20.40.50.10.30.87.13.74.712.04.78.33.85.78.02.12.33.42.03.31.91.93.89229278030382125391517202226111935五水果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)葡萄(玫瑰香)柑桔(招柑)红桔(四川)甜橙苹果鸭梨桃(久保)草莓鲜枣红果香焦西瓜(京欣1号)哈密瓜柿杏猕猴桃877377738193739891815660707090901001001001001001001001001001001001001001001001000.40.90.70.

11、60.40.10.81.01.20.51.20.50.50.71.21.00.60.10.10.10.50.10.10.60.21.30.600.10.1008.212.89.112.213.09.010.75.723.220.919.58.17.710.811.113.056564052583747329997883434474946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)花生(鲜)花生仁(生)花生仁(炒)西瓜仔(炒)葵花子(炒)核桃(带衣)栗子(生)莲子香榧粟子（熟）菱角杏仁（炒）黑芝麻黑木耳白木耳磨菇(鲜)香菇海带紫菜53999640604379

12、4560784591100100100977210010010010010010010010010010010010010010010010010010010010010024.626.226.531.823.115.44.04.910.04.83.625.721.910.65.02.913.08.228.248.739.244.839.151.163.01.10.644.11.50.551.061.70.20.60.21.80.10.215.322.120.219.19.610.739.99.229.844.824.09.64.365.578.32.454.056.248.559854659

13、05565916711866255621211560066030633923284258309六硬果类、菌藻类食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)牛乳牛乳粉(全)牛乳粉(脱脂)羊乳奶油黄油牛乳(炼乳)人乳代乳粉（鹿头）糕干粉调制奶粉1001001001001001001001001001001001001001001001001001001001001001003.326.236.03.82.90.58.21.517.15.622.54.030.61.04.120.082.59.23.710.25.118.05.035.552.04.33.5052

14、.76.962.979.052.7695223616920674532667412368463七乳类及乳制品八蛋和蛋制品及骨粉食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)鸡蛋鸡蛋白鸡蛋黄鸭蛋鸭蛋(咸)松花蛋鹌鹑蛋鹅蛋鸽蛋骨粉(脱脂)骨粉8510010087878889909010010010010010010010010010010010010014.71013.68.711.313.112.312.39.511.60.130.09.813.310.712.314.06.41.61.31.310.33.42.21.53.71.717046330164179

15、158166190102九鱼类食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)大黄鱼小黄鱼带鱼草鱼鲤鱼鲫鱼黑鲢(胖头鱼)黄鳝鱼松(带鱼刺，带骨)鱼粉白鲢57637263624046551001006010010010010010010010010010010010017.616.718.117.917.313.015.318.859.955.618.60.83.67.44.35.11.10.90.916.411.04.8000.1000007899139110115626983387321118十畜肉类及其制品食物项目食部(%)重量（g）蛋白质(g)脂肪(g)

16、碳水化合物(g)热量(kcal)猪肉(肥瘦)猪肉(肥)猪肉(瘦)大排骨火腿(熟)猪蹄猪肝猪肾猪肚牛肉(肥瘦)牛肉(肥)牛肉(瘦)羊肉(肥瘦)羊肉(瘦)10010010081952610089921001001001001001001001001001001001001001001001001001001009.52.216.716.416.515.821.315.514.620.115.120.311.117.359.890.828.83238.826.32.54.82.910.234.56.228.813.60.90.91.000.21.71.40.71.406.41.70.80.55808

17、3033035041630713110890172397144307194十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)羊肝驴肉兔肉 100 100 100 1001001001001009.318.518.621.255.77.20.70.40.83.90.25421548189十一畜肉类食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)鸡鸡肫鸡肝鸡心鸭鸭肫鸭肝鸭掌鹅酱鸭板鸭田鸡（青蛙）346710010024891005266707034100100100100100100100100100100

18、10010021.522.218.220.716.520.217.113.710.8269.711.92.51.33.45.57.51.84.79.811.219.345.00.30.701.90.20.51.06.9004.51.80.211110111113313610113814314429645151十二.软体动物、虾、解类及其它 食物项目食部(%)重量(g)蛋白质(g)脂肪(g)碳水化合物(g)热量(kcal)田螺蚶牡蛎淡菜(贻贝的干制品)干贝蛤蜊鱿鱼鱿鱼(干)黑鱼海蜇海参(干)海参(水浸)对虾青虾虾米虾皮海螃蟹甲鱼2188.9100100100209810073100811007040100100505510.78.111.359.163.710.815.166.713.012.376.514.920.616.447.639.314.017.31.20.42.37.63.01.60.87.40.70.11