1、类别食物(100克)蛋白质脂肪碳水化合物热量(克)(克)(克)(千卡)谷类大米7.50.579.0351.0小米9.71.777.0362.0高粱米8.22.278.0385.0玉署黍8.54.373.0365.0大麦仁10.52.266.0326.0面粉12.00.870.0339.0干豆类黄豆（大豆）39.217.425.0413.0青豆37.318.330.0434.0黑豆49.812.119.0384.0赤小豆20.70.558.0318.0绿豆22.10.859.0332.0花豇豆22.62.158.0341.0豌豆24.01.058.0339.0蚕豆28.20.849.0318.0
2、鲜豆类青扁豆荚（鹊豆）3.00.26.038.0白扁豆荚（刀子豆）3.20.35.036.0四季豆（芸豆）1.90.84.031.0豌豆（准豆、小寒豆）7.20.312.080.0蚕豆（胡豆、佛豆）9.00.711.086.0菜豆角2.40.24.027.0豆类制品黄豆芽11.52.07.092.0豆腐浆1.60.71.017.0北豆腐9.21.26.072.0豆腐乳14.65.75.030.0绿豆芽3.20.14.030.0豆腐渣2.60.37.041.0根茎类小葱（火葱、麦葱）1.40.35.028.0大葱（青葱）1.00.36.031.0葱头（大蒜）4.40.223.0111.0芋头（土
3、芝）2.20.116.074.0红萝卜2.00.45.032.0荸荠（乌芋）1.50.121.091.0甘薯（红薯）2.30.229.0127.0藕1.00.16.029.0白萝卜0.6-6.026.0马铃薯（土豆、洋芋）1.90.728.0126.0叶菜类黄花菜（鲜金针菜）2.90.512.064.0黄花（金针菜）14.10.460.0300.0菠菜2.00.22.018.0韭菜2.40.54.030.0苋菜2.50.45.034.0油菜（胡菜）2.00.14.025.0大白菜1.40.33.019.0小白菜1.10.12.013.0洋白菜（椰菜）1.30.34.024.0香菜（芫荽）2.0
4、0.37.039.0芹菜茎2.20.32.020.0菌类蘑菇（鲜）2.90.23.025.0口蘑（干）35.61.423.0247.0香菌（香菇）13.01.854.0384.0木耳（黑）10.60.265.0304.0海菜类海带（干，昆布）8.20.157.0262.0紫菜24.50.931.0230.0茄瓜果类南瓜0.8-3.015.0西葫芦0.6-2.010.0瓠子（龙蛋瓜）0.60.13.015.0丝瓜（布瓜）1.50.15.027.0茄子2.30.13.022.0冬瓜0.4-2.010.0西瓜1.2-4.021.0甜瓜0.30.14.018.0菜瓜（地黄瓜）0.9-2.012.0黄瓜
5、0.80.22.013.0西红柿（番茄）0.60.32.013.0水果类柿0.70.111.048.0枣1.20.224.0103.0苹果0.20.615.060.0香蕉1.20.620.090.0梨0.10.112.049.0杏0.9-10.044.0李0.50.29.040.0桃0.80.17.032.0樱桃1.20.38.040.0葡萄0.2-10.041.0干硬果类花生仁（炒熟）26.544.820.0589.0栗子（生及熟）4.81.544.0209.0杏仁（炒熟）25.751.09.0597.0菱角（生）3.60.524.0115.0红枣（干）3.30.573.0309.0走兽类牛
6、肉20.110.2-172.0牛肝18.92.69.0135.0羊肉11.128.80.5306.0羊肝18.57.24.0155.0猪肉16.929.21.1335.0猪肝20.14.02.9128.0乳类牛奶（鲜）3.13.54.662.0牛奶粉25.626.735.648.5羊奶（鲜）3.84.14.671.0飞禽类鸡肉23.31.2-104.0鸭肉16.57.50.1134.0蛋类鸡蛋（全）14.811.6-164.0鸭蛋（全）13.014.70.5186.0咸鸭蛋（全）11.313.23.3178.0爬虫类田鸡（青蛙）11.90.30.251.0甲鱼16.51.01.581.0蛤类河
7、螃蟹1.45.97.4139.0明虾20.60.70.290.0青虾16.41.30.178.0虾米（河产及海产）46.82.0-205.0田螺10.71.23.869.0蛤蜊10.81.64.877.0鱼类鲫鱼13.01.10.162.0鲤鱼18.11.60.288.0鳝鱼17.90.5-76.0带鱼15.93.41.5100.0黄花鱼（石首鱼）17.20.70.376.0油脂类猪油（炼）-99.0-891.0芝麻油-100.0-900.0花生油-100.0-900.0芝麻酱20.052.915.0616.0豆油-100.0-900.0无机盐类钙磷铁(克)(毫克)(毫克)(毫克)0.410.
8、0100.01.01.421.0240.04.70.417.0230.05.01.722.0210.01.62.643.0400.04.11.522.0180.07.65.0320.0570.05.95.0240.0530.05.44.0250.0450.010.53.367.0305.05.23.334.0222.09.72.5100.0456.07.92.957.0225.00.82.771.0340.07.00.7132.077.00.90.881.068.03.40.766.049.01.60.913.090.00.81.215.0217.01.70.653.063.01.01.468
9、.0102.06.40.2-0.9110.0110.03.67.8167.0200.012.00.423.051.00.90.716.044.04.00.863.028.01.00.312.046.00.61.35.044.00.40.819.051.00.61.419.023.01.91.55.068.00.50.918.020.00.40.719.051.00.50.849.034.00.51.211.059.00.91.273.069.01.47.0463.0173.016.52.070.034.02.50.956.045.01.32.3200.046.04.81.4140.052.03
10、.40.733.042.00.40.886.027.01.20.8100.056.01.91.5170.049.05.61.0160.061.08.50.68.066.01.316.2100.0162.032.04.8124.0415.025.35.8357.0201.0185.012.92250.0-150.030.3330.0440.032.00.527.022.00.20.617.047.00.20.412.017.00.30.528.045.00.80.522.031.00.40.319.012.00.30.26.010.00.20.427.012.00.40.324.011.00.2
11、0.525.037.00.40.48.032.00.42.910.019.00.20.441.023.00.50.211.09.00.30.710.035.00.80.35.06.00.20.626.024.00.8-17.020.00.50.58.020.01.00.66.031.05.90.24.015.00.63.171.0399.02.01.115.091.01.72.5141.0202.03.91.79.049.00.71.461.055.01.61.17.0170.00.90.913.0400.09.00.911.0129.02.01.49.0414.06.60.911.0170.
12、00.41.811.0270.025.00.7120.090.00.1-900.0-0.80.9140.0-0.71.111.0190.01.50.911.0145.04.11.155.0210.02.71.871.0210.03.26.0102.0214.03.60.622.0159.01.30.9107.0135.01.41.8129.0145.013.01.535.0150.00.11.299.0205.00.325.2882.0-3.3357.0191.019.83.037.082.014.20.854.020.32.51.128.017.61.30.627.04.64.61.148.
13、053.02.30.931.0204.01.8-5.2870.0530.058.0-食物名称热量蛋白质脂肪碳水化合物(千卡)(克)(毫克)(克)小麦31711.91.364.4小麦粉(标准粉)34411.21.571.5五谷香3779.92.678.4小麦粉(富强粉、特一粉)35010.31.174.6小麦粉(特二粉)34910.41.174.3小麦胚粉39236.410.138.9麸皮22015.8430.1挂面(均值)34610.10.774.4挂面(标准粉)34410.30.674.9挂面(富强粉)3479.60.675.7挂面(精制龙须面)34711.20.574.5面条(均值)284
14、8.30.761.1烙饼(标准粉)2557.52.351馒头(均值)21171.145.7油饼3997.922.940.4膳食纤维维生素A胡萝卜素视黄醇当量硫胺素核黄素烟酸(克)(微克)(微克)(微克)(毫克)(毫克)(毫克)10.801.6100.40.142.10112.70.280.0820.5035.60.110.1900.600.712.70.170.0621.600.6120.150.1125.604.74.33.50.793.731.3204.314.50.30.312.50.701.212.30.190.042.51.600.812.70.190.042.50.301.112.
15、40.20.042.40.201.711.90.180.032.50.800.628.50.220.071.41.900.936.40.020.0401.30143.90.040.05020224.80.110.050维生素C维生素E胆固醇钾钠钙磷铁(毫克)(毫克)(毫克)(毫克)(毫克)(毫克)(毫克)(毫克)01.8202896.83445.101.801903.131503.502.31071200.500.7301282.727322.701.2501241.530483015234.6851980.617.323.404.47086212.22063829.901.040129184
16、.51749301.11015715014513.500.880122110.621483.2000109292.826482.300.5901352811393.601.030141149.320512.400.650138165.138301.80.78013.720106572.546132.3锰锌铜磷硒(毫克)(毫克)(毫克)(毫克)(毫克)3.12.330.433254.051.561.640.421880.050.230.08131.150.770.970.261146.880.920.960.581206.010.83116865.210.855.982.036827.120.920.940.3913411.771.281.220.441539.80.680.740.411211.130.810.870.3313714.280.861.430.1716211.741.150.940.151467.50.710.11078.450.710.970.2712410.6类别食物(100g)热能蛋白质脂肪糖类VAvcVB1VB2钙铁(Kcal)(g)(g)(g)(ug)(mg)(
