私人教练只减肥饮食--各种食物营养素含量表

各种食物营养素含量表

注：100g 热量

（千焦）蛋白质(克)脂肪（克）碳水化合物（克）钙（毫克）磷（毫克）铁（毫克）胡萝卜素（毫克）维生素A （国际单位）维生素B1（毫克）维生素B2

（毫克）维生素C

（毫克）

籼米14637.8 1.2778172 0.150粳米1450.5 6.70.9787136 0.160.05

糯米1450.5 6.7 1.47719155 6.7 0.190.03

标准面粉1471.49.9 1.87438268 4.20.460.06玉米面1517.39 4.37222310 3.40.130.450.11高梁米1508.98.2 2.27717230500.140.07小米1513.29.7 1.7772124040.190.590.09甘薯530.9 2.30.22918200.4 1.310.120.0430马铃薯326 1.90.71611590.90.010.10.0318芋艿326 2.20.11719510.60.020.060.034黄豆171836.318.425367571110.40.790.25绿豆1387.822.10.85949268 3.20.220.53

0.12红小豆1333.420.70.55867305 5.20.310.11蚕豆1320.928.20.8497134070.390.27豌豆（鲜）334.47.20.31213900.80.150.540.0814黄豆芽384.611.52768102 1.80.030.170.114绿豆芽125.4 3.20.1423510.90.040.07

0.066+北方豆腐292.67.4 3.5327757 2.10.03

0.03

南方豆腐171.4 4.7 1.3324064 1.4豆腐干71918.87.67803517.90.050.04四季豆129.6 1.90.843649 1.60.30.080.127白菜79.4 1.40.1333420.40.110.020.0424油菜104.520.1414052 3.4

1.590.08

0.1161

卷心菜100.3 1.30.3462280.70.010.040.0439菠菜75.220.227034 2.5 2.960.040.1331芹菜83.6 2.20.32160618.50.110.030.046韭菜125.4 2.40.545645 1.3 3.490.030.0919番茄54.340.60.3

28370.40.31

0.030.0211葱头163.02 1.884050 1.8微 0.030.028胡萝卜（红）142.10.90.373232 1.8 2.8 0.020.058白萝卜108.70.6649340.50.02 0.020.0430莴笋（茎）460.60.1273120.02 0.030.021茄子92 2.30.1322310.40.04

0.030.043黄瓜50.20.80.2225370.40.260.040.0414南瓜121.20.50.361190.1 2.40.050.064丝瓜112.9 1.50.1528450.80.320.040.068苦瓜71.10.90.2

318290.60.080.070.0484冬瓜41.80.4219120.30.010.010.0216辣椒100.30.957380.5 1.560.040.03105木耳1270.710.60.2653572011850.03

0.150.55鲜蘑菇104.5 2.90.23866 1.30.110.164榨菜225.7 4.10.29280130 6.70.040.041紫菜961.424.50.93133044032 1.230.44 2.071海带1095.28.20.15711772161500.57

0.090.36茭白96.1 1.50.144430.3微0.04

0.05

2

肥猪肉3465.2 2.290.80.81260.4

瘦猪肉1379.416.728.8 1.111177 2.4猪肝53520.14311270258706

0.4 2.1118

肥瘦牛肉1128.617.720.345179 2.10.070.15肥瘦羊肉

1534.1

13.3

34.6

0.6

11

129

2

0.27

0.13

鸡434.723.3 1.211190 1.50.030.09

鸭560.116.57.50.111145 4.10.070.15

鹅601.910.811.213 3.7

鸡蛋693.914.811.60.555210 2.7 14400.160.31

鸭蛋777.51314.7171210 3.213800.150.37

黄花鱼32617.60.8331350.90.010.1

带鱼58118.17.424160 1.10.010.09

鳗鱼392.917.2 2.70.1110235 1.2

墨鱼267.5130.7 1.4141500.60.010.06

青鱼522.519.5 5.2251710.80.130.12

草鱼459.817.9 4.3361730.70.030.17

鲢鱼493.218.6 4.828167 1.20.040.21

鳙鱼288.415.30.9361870.60.160.15

鲤鱼480.717.3 5.125175 1.6微0.1

鲫鱼259.1613 1.10.154203 2.50.060.07

鲥鱼919.616.916.90.233216 2.1微0.14

鳜鱼443.118.5 3.5791430.70.010.1

黄鳝346.918.80.938150 1.6

河蟹342.814 2.60.71411910.82300.010.51

河虾313.517.50.6401610.7

植物油3762100微微

酱油317.7217973150.010.13

醋91.9 1.30.7 2.565135 1.10.030.05

牛奶280.1 3.1 3.56120900.11400.040.131羊奶296.8 3.8 4.151401060.1800.050.131香蕉376.2 1.20.62010350.80.250.020.056苹果259.20.20.1151190.30.080.010.015

广柑（橙）1630.60.1926150.20.110.080.0349

桔子221.50.90.11226150.20.550.080.0330梨167.20.10.112560.20.010.010.013