各种食物营养成分表

表1—1高能量食物含量表（以100g可食部分)

食物名称 含量(kcal） 食物名称 含量（kcal）

棕榈油、辣椒油、混合油 900 腊肠 584

（菜子油+棕榈油）、胡麻油 900 猪肉 （脖) 577

橄榄油、椰子油、棉子油、麦芽油 899 炸素虾（豆制品） 576

葵花子油、花生油、红花油 899 抄南瓜籽 574

豆油、大麻油、茶油、菜籽油 899 西瓜籽 (抄） 573

芝麻油、色拉油、玉米油 898～895 巧克力（维夫） 572

牛油（炼)、猪油（炼） 898～895 腰果 552

鸭油（炼）羊油(炼） 898～895 牛肉干 550

黄油 888 曲奇饼 546

奶油 879 全蛋粉 545

酥油 860 木榧 539

牛油 835 芝麻南糖 538

猪油 827 鸭皮 538

*欧阳光明*创编 2021.03.07

*欧阳光明*创编 2021.03.07 中国各种食物营养成分表（绝对经典~）

欧阳光明（2021.03.07）

各种食物营养成分表

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

类 大米 7.5 0.5 79 351 0.4 10 100 1.0

小米 9.7 1.7 77 362 1.4 21 240 4.7

高粱米 8.2 2.2 78 385 0.4 17 230 5.0

玉署黍 8.5 4.3 73 365 1.7 22 210 1.6

大麦仁 10.5 2.2 66 326 2.6 43 400 4.1

面粉 12.0 0.8 70 339 1.5 22 180 7.6

干

豆

类 黄豆（大豆） 39.2 17.4 25 413 5.0 320 570 5.9

青豆 37.3 18.3 30 434 5.0 240 530 5.4

黑豆 49.8 12.1 19 384 4.0 250 450 10.5

赤小豆 20.7 0.5 58 318 3.3 67 305 5.2

绿豆 22.1 0.8 59 332 3.3 34 222 9.7

花豇豆 22.6 2.1 58 341 2.5 100 456 7.9

豌豆 24.0 1.0 58 339 2.9 57 225 0.8

蚕豆 28.2 0.8 49 318 2.7 71 340 7.0

鲜

豆

类 青扁豆荚（鹊豆） 3.0 0.2 6 38 0.7 132 77 0.9

白扁豆荚（刀子豆） 3.2 0.3 5 36 0.8 81 68 3.4

食物蛋白质食物蛋白质

小麦粉11.2黄豆35

梗米7.7绿豆21.6

玉米8.7赤小豆20.2

玉米面8.1花生仁24.8

小米9猪肉（肥瘦）13.2

高粱米10.4牛肉（肥瘦）19.9

马铃薯2羊肉（肥瘦）19

甘薯0.2鸡19.3

蘑菇（干）21.1鸡蛋13.3

紫菜（干）26.7草鱼16.6

牛奶3

食用油脂饱和脂肪酸油酸亚油酸亚麻酸其他脂肪酸

可可油936120

椰子油920620

橄榄油1083700

菜子油132016942

花生油1941380.41

茶油10791011

葵花籽油14196350

豆油16225273

棉籽油2425440.43

大麻油1539450.51

芝麻油1538460.31

玉米油1527560.61

棕榈油42441201

米糠油20433330

文冠果油83148014

猪油4344903

牛油6229217

羊油5733323

黄油563241.34常见食物蛋白质含量（g／100g）

常用食用油脂中主要脂肪酸的组成

不饱和脂肪酸食物名称蛋白质（g）脂肪（g）膳食纤维（g碳水化合物（g胡萝卜素（v

扁豆25.30.46.561.930

绿豆21.60.86.462130

小豆20.20.67.763.480

豌豆20.31.110.465.8250

芸豆21.41.38.362.5180

食物名称蛋白质（g）脂肪（g）膳食纤维（g碳水化合物（g胡萝卜素（v

豆浆1.80.71.11.190

豆腐脑1.90.8000

豆腐（南）6.22.50.22.60

豆腐（北）12.64.80.5230

腐乳（白）10.98.20.93.9130

油豆腐1717.60.64.330

千张24.51615.530

臭豆腐11.67.90.83.1120

素鸡16.512.50.94.260

绿豆芽2.10.10.82.120

食物名称胡萝卜素（vg）VB2（mg）烟酸（mg）VC（mg）钾（mg）

白菜2500.070.847130

菠菜29200.110.632311

食物名地区可食部分能量水分蛋白质脂肪膳食纤维碳水化物视黄醇当量硫胺素(VB1)核黄素(VB2)核桃（干，胡桃）436275.214.958.89.59.650.150.14核桃（鲜）甘肃积石山4332749.812.829.94.31.80.070.14花生（生，落花生，长生果）北京5329848.312.125.47.75.220.04花生（炒）715894.121.9486.317.3100.130.12肠（茶肠）黑龙江哈尔10032952.4929.66.70.140.08肠（大腊肠）北京10026754.912.920.18.60.670.07肠（大肉肠）北京100272571222.94.60.240.06肠（蛋清肠）北京10027855.112.522.85.8200.650.06肠（儿童肠）黑龙江哈尔10029049.813.119.615.30.260.09肠（风干肠）北京10028355.812.423.35.90.120.09肠（广东香肠）10043333.51837.36.40.420.07肠（红果肠）北京10026051.410.215.320.30.050.11肠（火腿肠）10021257.41410.415.650.260.43肠（腊肠）广东1005848.42248.315.30.040.12肠（松江肠）黑龙江哈尔10040230.412.326.528.5100.20.1肠（蒜肠）北京10029752.57.525.49.550.060.15肠（午餐肠）10026152.42.916.624.9650.10.71肠（香肠）10050819.224.140.711.20.480.11肠（小红肠）10028056.211.823.261580.270.14肠（小泥肠）北京10029556.411.326.33.20.160.07肠（猪肉香肠，罐头）北京10029060.77.928.11.30.230.18叉烧肉10027949.223.816.97.9160.660.23方腿上海10011773.916.251.90.50.2宫爆肉丁（罐头）北京10033644.517.727.64.2310.370.11狗肉801167616.84.61.81570.340.2火腿后坐（火腿）10033047.91627.44.9460.280.09火腿（金华火腿）浙江金华10031848.716.4280200.510.18火腿（熟）甘肃陇西10052924.612.450.46.40.17酱驴肉10024650.731.411.93.2110.050.22酱牛肉10024650.731.411.93.2110.050.22酱羊肉北京10027245.725.413.711.80.070.06酱汁肉上海965492415.550.48.440.070.14腊肉（培根）上海10018163.122.392.60.90.11腊肉（生）甘肃陇西10049831.111.848.82.996腊肉（熟）甘肃陇西10058710.913.248.923.60.23腊羊肉甘肃陇西10024647.826.110.611.50.030.5驴鞭（生）甘肃陇西10014360.429.70.84.3驴鞭（熟，金钱肉）甘肃陇西10018651.8392.32.30.05骆驼蹄甘肃嘉峪关10011672.225.61.40.290.01骆驼掌甘肃嘉峪关10031021.972.820.3260.03驴肉（瘦）10011673.821.53.20.4720.030.16驴肉（熟）河北清苑10025157.732.313.50250.1卤猪杂湖北武汉10018657.524.64.8110.010.1马肉甘肃夏河10012274.120.14.60.1280.060.25马心甘肃甘南10010476.318.92.71320.220.29牛大肠河南郑州1006685.9112.30.40.030.08牛肚1007283.414.51.6020.030.13牛肺1009478.616.52.51.5120.040.21牛肝10013968.719.83.96.2202200.161.3牛脑甘肃张掖10014975.112.5110.10.150.25牛肉（肥瘦）10019068.118.113.4090.030.11牛肉（五花，肋条）10012375.118.65.4070.060.13牛肉（后腿）北京1009877.119.820.120.020.18牛肉（后腱）北京949378.1181.81.130.020.18牛肉（前腱）北京9510076.618.42.11.820.020.18牛肉（前腿）北京100957815.72.42.720.020.19牛肉（瘦）10010675.220.22.31.260.070.13牛肉干内蒙古1005509.345.6401.90.060.26牛肉松北京1004452.78.215.767.7900.040.11牛舌10019666.71713.3280.10.16牛肾899478.315.62.42.6880.240.85牛蹄筋北京1001516238.40.500.070.13牛蹄筋（熟）甘肃张掖1001476435.20.60.1牛心10010677.215.43.53.1170.260.39牛血甘肃张掖1005286.112.60.5兔肉10010276.219.72.20.92120.110.1兔肉（野）甘肃1008480.616.6200.21煨牛肉（罐头）北京10016670.116.7110.10.040.09午餐肚河北保定10018150.59.30.534.740.010.31午餐肉北京10022959.99.415.9120.240.05咸肉浙江杭州10038540.416.5360200.770.21小肚10022557.87.214.217.260.10.1羊大肠甘肃临夏1007084.713.42.400.14羊肚1008781.712.23.41.8230.030.17羊肺1009677.716.22.42.50.050.14羊肝10013469.717.93.67.4209720.211.75羊肝（青羊）甘肃张掖10014369.523.251.2羊脑甘肃张掖10014276.311.310.70.10.170.27羊肉（肥，瘦）9019866.91914.10220.050.14羊肉（瘦）9011874.220.53.90.2110.150.16羊肉（冻，山羊）内蒙古10029356.48.724.59.40.060.12羊肉（冻，绵羊）内蒙古10028558.412.624.43.80.020.12羊肉（后腿）北京7710278.815.540.980.060.22羊肉（里脊）北京1009478.117.12260.050.29羊肉（颈，羊脖）北京7410979.120.92.8070.060.25羊肉（前腿）北京7111178.319.73.60110.060.24羊肉（青羊）甘肃张掖1009975.321.31.110.080.14羊肉（熟）上海10021561.723.213.80180.010.2羊肉（胸脯，腰窝）北京8110977.617.24.50160.040.22羊肉串（炸）北京10021757.418.311.510400.040.41羊肉串（电烤）10023452.826.411.66420.030.32羊肉干（绵羊）内蒙古1005889.128.246.713.70.140.26羊舌甘肃张掖10022560.919.414.24.80.23羊肾甘肃张掖1009079.216.72.50.11520.31.78羊肾（青羊）甘肃张掖10016671.815.911.30.1羊蹄筋（生）甘肃临夏10017762.838.82.400.1羊心10011377.713.85.52160.280.4羊心（青羊）甘肃张掖1008679.8171.90.2羊血10057856.80.26.90.040.09圆腿上海10013870.918.46.51.610.610.13珍珠里脊丝（罐头）北京10021563.66.717.38.10.090.04猪大肠10019174.86.918.7070.060.11猪胆肝福建武平10033616.344.26.425.335820.412.5猪大排6826458.818.320.41.7120.80.15猪肚9611078.215.25.10.730.070.16猪耳山东胶南10019069.422.511.100.050.12猪肺978483.112.23.90.1100.040.18猪肝9912970.719.33.5549720.212.08猪肝（卤煮）北京10020356.426.48.35.6370.360.42猪脑1001317810.89.800.110.19猪脾山东胶南1009479.413.23.23.10.090.26猪肉（脖子，猪脖）北京9057635.8860.50180.210.07猪肉（肥）1008168.82.490.40290.080.05猪肉（肥，瘦）10039546.813.2372.40.220.16猪肉（后臀尖）北京9733155.114.630.800160.260.11猪肉（后蹄膀，后肘）7332057.61728080.370.18猪肉（脊背，里脊）10015570.320.27.90.750.470.12猪肉（肋条肉）96568349.3590100.090.04猪肉（奶脯，软五花）北京8534956.87.735.30390.140.06猪肉（奶面，硬五花，猪排骨肉）793395313.630.62.2100.360.15猪肉（前蹄膀，前肘）北京6733854.315.131.50130.230.14猪肉（清蒸）湖北武汉10011871.418.413.800.090.07猪肉（腿）10019067.617.912.80.830.530.24猪肉（瘦）1001437120.36.21.5440.540.1猪肉松1003969.423.411.549.7440.040.13猪肉松（福建式肉松）上海1004933.625.12639.70.030.19猪肉松（老年保健肉上海1004515.135.820.530.90.170.19猪肉松（太仓肉松）上海10022924.438.68.321.60.050.16猪舌（口条）9423363.715.718.11.7150.130.3猪肾（猪腰子）939678.815.43.21.4410.311.14猪蹄（爪尖）6026658.222.620030.050.11.5猪蹄（爪尖）6026658.222.620030.050.1猪蹄（熟，爪尖）4326055.823.6173.20.130.04猪蹄筋10015662.435.31.40.50.010.09猪头皮安徽合肥10049930.611.844.612.70.10.05猪小肠1006585.41021.760.120.11猪小排（排骨）7227858.116.723.10.750.30.16猪心971197616.65.31.1130.190.48猪血1005585.812.20.30.90.030.04猪肘棒北京6724855.516.5169.40.10.09猪肘棒（熟）北京7231449.521.324.52.10.040.09鹌鹑5811075.120.23.10.2400.040.32扒鸡北京6621556.529.6110320.020.17斑鸠肉（麒麟鸟）甘肃临夏10017166.821.48.52.2北京烤鸭8043638.216.638.46360.040.32鹅6324562.917.919.90420.070.23鹅肝安徽合肥10012970.715.23.49.361000.270.25鹅肫安徽合肥10010076.319.61.91.1510.050.06鸽4220166.616.514.21.7530.060.2火鸡肝山东平度10014369.9205.63.10.061.21火鸡腿山东平度1009077.820.11.200.070.06火鸡胸脯肉山东平度10010373.622.40.22.80.040.03火鸡肫山东平度1009176.518.90.33.10.020.08鸡661676919.39.41.3480.050.09鸡（母，一年内鸡）662565620.316.85.81390.050.09鸡（肉鸡，肥）北京7438946.116.735.40.92260.070.07鸡（沙鸡）甘肃山丹4114770.5206.71.610.360.04鸡（土鸡，家养）5812473.521.64.50640.090.08鸡（乌骨鸡）江西泰和4811173.922.32.30.30.020.2酱鸭上海8026653.618.918.46.3110.060.22鸡翅6919465.417.411.84.6680.010.11