健身各類食物營養(yǎng)成份表

1、附表一 各類食物營養(yǎng)成份表谷類及其制品食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)稻米(燦、糙)稻米(上白梗)糯米(江米)糯米(紫)米飯(上白米蒸)米飯(標(biāo)準(zhǔn)米蒸)小麥粉(精白粉)小麥粉(富強(qiáng)粉)小麥粉(標(biāo)準(zhǔn)粉)面條(切面)面條(富強(qiáng)粉煮)面條(標(biāo)準(zhǔn)粉煮)饅頭(富強(qiáng)粉)饅頭(標(biāo)準(zhǔn)粉)烙餅(富強(qiáng)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食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)烙餅(標(biāo)準(zhǔn)粉)火燒油餅、油條脆麻花燕麥燕麥片莜麥面蕎麥面小米小米粥玉米(黃、鮮)玉米(黃)玉米(白、鮮)玉米(白)玉米碴(黃)玉米碴(白)玉米面(黃)玉米面(白)窩窩頭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、139635436233196362107362348364353365191二干豆類及其制品食物項(xiàng)目食部(%)重量 (g)蛋白質(zhì)(g)脂肪 (g)碳水化合物(g)熱量(kcal)黃豆黃豆粉青豆紅小豆綠豆蟆豆(飯豆)蠶豆(帶皮)蠶豆(去皮、青皮種)蠶豆(炸、鹽)豌豆扁豆（黑）刀豆（大）貓豆楠豆(爬山豆)豆?jié){豆腐腦(帶鹵)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食物項(xiàng)目食部(%)重量(g)蛋白質(zhì) (g)脂肪(g)碳水化合物(g)熱量(kcal)豆腐干豆腐干(熏干)豆腐絲

6、千張(百頁)腐竹豆腐皮(油皮)粉皮(濕)粉皮(干)粉條(干)涼粉紅腐乳(醬豆腐)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類及其制品食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kc

7、al)甘薯(紅)甘薯(白)土豆山藥芋頭(毛芋)藕荸薺土豆粉土豆片(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類及其制品食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)韭菜蒜苗菜花西葫蘆苦瓜冬瓜絲瓜黃瓜茄子(紫)西紅柿(紅)柿子椒(青)莧菜(紅)空心菜蒿子桿茭白南瓜紫菜苔菠菜雞毛

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食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)四蔬菜類及其制品黃豆芽綠豆芽扁豆豌豆蟆豆胡羅卜(紅)紅羅卜(小)白羅卜蔥頭大白菜小白菜園白菜油菜萵筍葉萵筍芹菜(莖)芹菜(葉)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類及其制品食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)葡萄(玫瑰香)柑桔(招柑)紅桔(四川)甜橙蘋果鴨梨桃(久保)草莓鮮棗紅果香焦西瓜(京欣1號)哈密瓜柿杏獼猴桃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食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)花生(鮮)花生仁(生)花生仁(炒)西瓜仔(炒)葵花子(炒)核桃(帶衣)栗子(生)蓮子香榧粟子（熟）菱角杏仁（炒）黑芝麻黑木耳白木耳磨菇(鮮)香菇海帶紫菜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、05565916711866255621211560066030633923284258309六硬果類、菌藻類食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)牛乳牛乳粉(全)牛乳粉(脫脂)羊乳奶油黃油牛乳(煉乳)人乳代乳粉（鹿頭）糕干粉調(diào)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、.76.962.979.052.7695223616920674532667412368463七乳類及乳制品八蛋和蛋制品及骨粉食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)雞蛋雞蛋白雞蛋黃鴨蛋鴨蛋(咸)松花蛋鵪鶉蛋鵝蛋鴿蛋骨粉(脫脂)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、158166190102九魚類食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)大黃魚小黃魚帶魚草魚鯉魚鯽魚黑鰱(胖頭魚)黃鱔魚松(帶魚刺，帶骨)魚粉白鰱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類及其制品食物項(xiàng)目食部(%)重量（g）蛋白質(zhì)(g)脂肪(g)

16、碳水化合物(g)熱量(kcal)豬肉(肥瘦)豬肉(肥)豬肉(瘦)大排骨火腿(熟)豬蹄豬肝豬腎豬肚牛肉(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、3033035041630713110890172397144307194十畜肉類及其制品食物項(xiàng)目食部(%)重量（g）蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)羊肉(肥)羊肝驢肉兔肉 100 100 100 1001001001001009.318.518.621.255.77.20.70.40.83.90.25421548189十一畜肉類食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)雞雞肫雞肝雞心鴨鴨肫鴨肝鴨掌鵝醬鴨板鴨田雞（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.軟體動(dòng)物、蝦、解類及其它 食物項(xiàng)目食部(%)重量(g)蛋白質(zhì)(g)脂肪(g)碳水化合物(g)熱量(kcal)田螺蚶牡蠣淡菜(貽貝的干制品)干貝蛤蜊魷魚魷魚(干)黑魚海蜇海參(干)海參(水浸)對蝦青蝦蝦米蝦皮海螃蟹甲魚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