1、.常见食物营养成分含量表常见食物营养成分含量(表1)(五谷杂粮)注：以下表中数据是指每100克食物的营养成分含量。各种颜色数字的单位分别为：红（克）、绿（毫克）、蓝（微克）；能量单位为千卡。蛋白维生素矿物质膳食胆糖质脂肪AEC叶酸B6B12钙铁钾锌纤维固醇能量大米76.37.30.30.497.32.21.519.171.51031.10.8337小米769.73.5124.1330.4568.5294.72853.71.7374小麦78121.5150.87.20.418.616.82.81330.70.2373.5玉米72.28.54.3542.19.2170.351
2、6.7221.62441.59.8361.5黄豆25.343.217.533.219.22760.73671119304.54.6429.5绿豆58.9220.76815.53.41210.71556.318253.655329.9山药14.41.72.60.58130.18160.84730.620.664.4莲子61.816.623.93.81204.920572.512.8331.6花生5.227.6505.43.849.870.20.817.63.96742.33
3、6.8581.2核桃1013.8597.65787.30.5272.52.84673.528626.2葵花19.41948.61.2242.671.81077.36155.24.4591红薯29.51.80.2272.933540.7180.46.80.180.9127燕麦61.814.26.43883.9920.80.956.817793242.935.1361.6薏米79.212.34.55550219.70.22143454.532521.271.8406.9常见
4、食物营养成分含量(表2)(蔬菜)注：以下表中数据是指每100克食物的营养成分含量。各种颜色数字的单位分别为：红（克）、绿（毫克）、蓝（微克）；能量单位为千卡。蛋白维生素矿物质膳食胆糖质脂肪AEC叶酸B6B12钙铁钾锌纤维固醇能量土豆16.43.30.14.30.571223.60.391013090.260.479.7冬瓜1.980.4511.50.3319.829.70.70.08200.41520.60.618.3白菜2.0510.08700.777.4740.15221960.921.413木耳65.710.4
5、0.1815.713.85.679.10.55.23571857331.857306茄子32.30.2581.287.2230.11200.81680.491.223青椒4.32.20.416919218543.82.310.40.71297.70.252.129.6南瓜10.30.60.11320.545730.33131.12160.220.744.5丝瓜4.11.40.1512.30.377.4770.18260.71260.350.523.4南瓜10.30.6
6、0.11320.545730.33131.12160.220.744.5苦瓜3.20.80.19.61.3113770.113.51.11790.61.216.9黄瓜3.10.90.2220.9115270.9150.41070.390.613.8百合28.14.10.20.97.868.20.358.12.37863.75.3131竹笋6.240.13.21.87500.2630.24.24320.850.941.7芹菜1.41.67.21.12933
7、0.249110.31230.60.412洋葱81.82.90.386.3210.92401.81620.770.839菠菜2.82.10.2221.9391200.84221.41520.61.421常见食物营养成分含量(表3)(蔬菜)注:以下表中数据是指每100克食物的营养成分含量。各种颜色数字的单位分别为：红（克）、绿（毫克）、蓝（微克）；能量单位为千卡。蛋白维生素矿物质膳食胆糖质脂肪AEC叶酸B6B12钙铁钾锌纤维固醇能量萝卜4.60.81.327590.18550.51870.60.421.6莲
8、藕170.90.12.60.8822276.34500.560.4872.5豆芽711.42.13.841.341748.20.14521.81500.9192.5莴笋2.30.60.1220.53.81310.12723020.60.812.5空心菜4.62.40.22172.1281130.351081.42500.521.629.8西红柿3.60.750.3588.70.527.627.30.1380.42500.280.220.6黄花菜62.414.11.22977
9、.317420.157859.35434.228.7316.8四季豆5.62.20.2920.967.3842.60.08473.71830.711.833胡萝卜8.30.70.38301.135220.337310.61980.371.338.7韭菜4.12.40.512236.5390.7561.63111.61.630.5茭白9.82.90.34.21.226550.2640.72300.62.553.5芋头19.72.30.121.41.287.544.10.
10、37193.93220.721.288.9香菜7.21.90.338.81.641220.091.321705.65930.653.739.1大蒜8.10.80.2550.9932.71812070.71.337.4大葱4.11.20.317.80.4210.560.70.3815.91.341941.761.723.9生姜11.71.41.427.10.345.077.620.244774000.512.366常见食物营养成分含量(表4)(水果)注:以下表中数据是指每10
11、0克食物的营养成分含量。各种颜色数字的单位分别为：红(克）、绿（毫克）、蓝（微克）；能量单位为千卡。蛋白维生素矿物质膳食胆糖质脂肪AEC叶酸B6B12钙铁钾锌纤维固醇能量苹果14.80.40.599.21.8266.070.0912.70.633.10.130.365.3梨子14.20.10.197.21.525.68.30.0950.21180.42.258桃子11.10.80.12.390.9264.320.0880.811510.320.648.5李子8.80.70.2523.70.815.443
12、0.062.957.60.731520.220.6540.3柿子14.60.40.1521.41.34.5210.111470.81570.131.661.4橘子12.110.363.31.674221.90.06601.051380.291.755.1葡萄10.90.60.54.20.526.75.10.11150.51350.11.650.5香蕉231.30.258.20.281120.10.4480.33250.240.699大枣282.450.42.310.224
13、371320.1971.22.4261.51.712.32125.5芒果6.90.60.213201.3427.3870.212064.31450.151.331.8西瓜4.21.31730.1632.870.120.60.171340.070.322草莓4.91.32.11.830.5151990.19251.751820.231.443.7菠萝90.40.331.23615.20.1316.31.021540.170.340.3柠檬4.91.11.23.62.0822
14、370.191121.282010.931.434.8哈蜜瓜7.50.60.21460.5336.728.60.355.80.91820.520.2534.2猕猴桃130.91.558.81.2685390.3756.10.910.30.442.169.1木瓜5.90.530.171380.3747.643.20.0316.40.718.50.360.6527.3常见食物营养成分含量(表5)(肉、蛋、水产及其它)注:以下表中数据是指每100克食物的营养成分含量。各种颜色数字的单位分别为：红（克）、绿（毫克）、蓝（微
15、克）；能量单位为千卡。蛋白维生素矿物质膳食胆糖质脂肪AEC叶酸B6B12钙铁钾锌纤维固醇能量猪肉3.420.55.314.70.21.240.890.450.3682.33502.9569142.3猪肝14.212.21.3104790.7831.59970.7653.713233213.97309117.3牛肉2.62010.22.740.377.280.371.0270.92831.1859182.2羊肉0.1207.310.40.422.512.890.243.461022307.2395146.1鸡肉0.
16、322.32.343.11.770.462.37172.33461.6101111.1鸭肉0.341712510.131.870.450.7462.872301.05107177.4鲤鱼0.317.710.323.41.334.780.1311.21171.853452.1183164.7鲫鱼0.1131.133.30.621.0813.840.155.36542.52933.0212462.3鲍鱼3.413.53.525.32.121.1222.50.110.3325322.61291.6823899.1黄鳝0.7180.819.81.531.870.451.5240.42.22600.6711882.7鳖1.616.50.110032200.191.51071.41425.49573.3蟹5.9141.61473.0124.70.465.31410.82433.54188