常見食物營(yíng)養(yǎng)成分含量表(最新)-

1、常見食物營(yíng)養(yǎng)成分含量表常見食物營(yíng)養(yǎng)成分含量（表1）（五谷雜糧）注：以下表中數(shù)據(jù)是指每100克食物的營(yíng)養(yǎng)成分含量。各種顏色數(shù)字的單位分別為：紅（克）、綠（毫克）、藍(lán)（微克）；能量單位為千卡。蛋白維生素礦物質(zhì)膳食膽糖質(zhì)脂肪AEC葉酸B6B12鈣鐵鉀鋅纖維固醇能量大米76.37.30.30.497.32.21.519.171.51031.10.8337小米769.73.5124.1330.4568.5294.72853.71.7374小麥78121.5150.87.20.418.616.82.81330.70.2373.5玉米72.28.54.3542.19.2170.3516.7221.62441

2、.59.8361.5黃豆25.343.217.533.219.22760.73671119304.54.6429.5綠豆58.9220.76815.53.41210.71556.318253.655329.9山藥14.41.72.60.58130.18160.84730.620.664.4蓮子61.816.623.93.81204.920572.512.8331.6花生5.227.6505.43.849.870.20.817.63.96742.336.8581.2核桃1013.8597.65787.30.5272.52.84673.528626.2葵花19.41948.61.2242.671.

3、81077.36155.24.4591紅薯29.51.80.2272.933540.7180.46.80.180.9127燕麥61.814.26.43883.9920.80.956.817793242.935.1361.6薏米79.212.34.55550219.70.22143454.532521.271.8406.9常見食物營(yíng)養(yǎng)成分含量（表2）（蔬菜）注：以下表中數(shù)據(jù)是指每100克食物的營(yíng)養(yǎng)成分含量。各種顏色數(shù)字的單位分別為：紅（克）、綠（毫克）、藍(lán)（微克）；能量單位為千卡。蛋白維生素礦物質(zhì)膳食膽糖質(zhì)脂肪AEC葉酸B6B12鈣鐵鉀鋅纖維固醇能量土豆16.43.30.14.30.571223

4、.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65.710.40.1815.713.85.679.10.55.23571857331.857306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10.30.60.11320.545730.33131.12160.220.74

5、4.5絲瓜4.11.40.1512.30.377.4770.18260.71260.350.523.4南瓜10.30.60.11320.545730.33131.12160.220.744.5苦瓜3.20.80.19.61.3113770.113.51.11790.61.216.9黃瓜3.10.90.2220.9115270.9150.41070.390.613.8百合28.14.10.20.97.868.20.358.12.37863.75.3131竹筍6.240.13.21.87500.2630.24.24320.850.941.7芹菜1.41.67.21.129330.249110.31

6、230.60.412洋蔥81.82.90.386.3210.92401.81620.770.839菠菜2.82.10.2221.9391200.84221.41520.61.421常見食物營(yíng)養(yǎng)成分含量（表3）（蔬菜）注:以下表中數(shù)據(jù)是指每100克食物的營(yíng)養(yǎng)成分含量。各種顏色數(shù)字的單位分別為：紅（克）、綠（毫克）、藍(lán)（微克）；能量單位為千卡。蛋白維生素礦物質(zhì)膳食膽糖質(zhì)脂肪AEC葉酸B6B12鈣鐵鉀鋅纖維固醇能量蘿卜4.60.81.327590.18550.51870.60.421.6蓮藕170.90.12.60.8822276.34500.560.4872.5豆芽711.42.13.841.34

7、1748.20.14521.81500.9192.5萬(wàn)筍2.30.60.1220.53.81310.12723020.60.812.5空心菜4.62.40.22172.1281130.351081.42500.521.629.8西紅柿3.60.750.3588.70.527.627.30.1380.42500.280.220.6黃花菜62.414.11.22977.317420.157859.35434.228.7316.8四季豆5.62.20.2920.967.3842.60.08473.71830.711.833胡蘿卜8.30.70.38301.135220.337310.61980.37

8、1.338.7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芋頭19.72.30.121.41.287.544.10.37193.93220.721.288.9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大蔥4.11.20.317.80.4210.560.70.3815.91.341941.761.723.9生姜11.71.41.427.10.34

9、5.077.620.244774000.512.366常見食物營(yíng)養(yǎng)成分含量（表4）（水果）注:以下表中數(shù)據(jù)是指每100克食物的營(yíng)養(yǎng)成分含量。各種顏色數(shù)字的單位分別為：紅（克）、綠（毫克）、藍(lán)（微克）；能量單位為千卡。蛋白維生素礦物質(zhì)膳食膽糖質(zhì)脂肪AEC葉酸B6B12鈣鐵鉀鋅纖維固醇能量蘋果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8.80.70.252

10、3.70.815.4430.062957.60.731520.220.6540.3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231.30.258.20.281120.104480.33250.240.699大棗282450.42.310.224371320.1971.22.4261.52.32125.5芒果6.90.60.213201.3427.3

11、870.21206431450.151.331.8西瓜4.21.31730.1632.870.120.60.171340.070.322草莓4.91.3211.830.5151990.19251.751820.231.443.7菠蘿90.40.331.23615.20.1316.31.021540.170.340.3檸檬4.91.11.23.62.0822370.191121.282010.931.434.8哈蜜瓜7.50.60.21460.5336.728.60.355.80.91820.520.2534.2獼猴桃130.91.558.81.2685390.3756.10.910.30.44

12、2.169.1木瓜5.90.530.171380.3747.643.20.0316.40.718.50.360.6527.3常見食物營(yíng)養(yǎng)成分含量（表5）（肉、蛋、水產(chǎn)及其它）注:以下表中數(shù)據(jù)是指每100克食物的營(yíng)養(yǎng)成分含量。各種顏色數(shù)字的單位分別為：紅（克）、綠（毫克）、藍(lán)（微克）；能量單位為千卡。蛋白維生素礦物質(zhì)膳食膽糖質(zhì)脂肪AEC葉酸B6B12鈣鐵鉀鋅纖維固醇能量豬肉3.420.55.314.70.21.240.890.450.3682.33502.9569142.3豬肝14.212.21.3104790.7831.59970.7653.713233213.97309117.3牛肉2.62

13、010.22.740.377.280.371.0270.92831.1859182.2羊肉0.1207.310.40.422.512.890.243.461022307.2395146.1雞肉0.322.32.343.11.770.462.37172.33461.6101111.1鴨肉0.341712510.131.870.450.7462.872301.05107177.4鯉魚0.317.710.323.41.334.780.1311.21171.853452.1183164.7鯽魚0.1131.133.30.621.0813.840.155.36542.52933.0212462.3鮑魚3

14、.413.53.525.32.121.1222.50.110.3325322.61291.6823899.1黃鱔0.7180.819.81.531.870.451.5240.42.22600.6711882.7鱉1.616.50.110032200.191.51071.41425.49573.3蟹5.9141.61473.0124.70.465.31410.82433.5418894蝦0.116.41.3190.75250.332.2661.332202.7819577.8海帶12.180.138.50.67210.134454.512350.889.881.3牛4.13.23.4180.34

15、1.376.730.080.411100.11183.473759.8奶花生油0.69938.2153.020.947.45893.4蜂蜜74.30.62.146.24.2530.60.4221.60.04318.5美文欣賞1、走過春的田野，趟過夏的激流，來(lái)到秋天就是安靜祥和的世界。秋天，雖沒有玫瑰的芳香，卻有秋菊的淡雅，沒有繁花似錦，卻有碩果累累。秋天，沒有夏日的激情，卻有浪漫的溫情，沒有春的奔放，卻有收獲的喜悅。清風(fēng)落葉舞秋韻，枝頭碩果醉秋容。秋天是甘美的酒，秋天是壯麗的詩(shī)，秋天是動(dòng)人的歌。2、人的一生就是一個(gè)儲(chǔ)蓄的過程，在奮斗的時(shí)候儲(chǔ)存了希望；在耕耘的時(shí)候儲(chǔ)存了一粒種子；在旅行的時(shí)候儲(chǔ)存

16、了風(fēng)景；在微笑的時(shí)候儲(chǔ)存了快樂。聰明的人善于儲(chǔ)蓄，在漫長(zhǎng)而短暫的人生旅途中，學(xué)會(huì)儲(chǔ)蓄每一個(gè)閃光的瞬間，然后用它們釀成一杯美好的回憶，在四季的變幻與交替之間，散發(fā)濃香，珍藏一生！3、春天來(lái)了，我要把心靈放回縈繞柔腸的遠(yuǎn)方。讓心靈長(zhǎng)出北歸大雁的翅膀，乘著吹動(dòng)彩云的熏風(fēng)，捧著濕潤(rùn)江南的霡霂，唱著蕩漾晨舟的漁歌，沾著充盈夜窗的芬芳，回到久別的家鄉(xiāng)。我翻開解凍的泥土，挖出埋藏在這里的夢(mèng)，讓她沐浴燦爛的陽(yáng)光，期待她慢慢長(zhǎng)出枝蔓，結(jié)下向往已久的真愛的果實(shí)。4、好好享受生活吧，每個(gè)人都是幸福的。人生山一程，水一程，輕握一份懂得，將牽掛折疊，將幸福盡收，帶著明媚，溫暖前行，只要心是溫潤(rùn)的，再遙遠(yuǎn)的路也會(huì)走的安然

17、，回眸處，愿陽(yáng)光時(shí)時(shí)明媚，愿生活處處晴好。5、漂然月色，時(shí)光隨風(fēng)遠(yuǎn)逝，悄然又到雨季，花，依舊美；心，依舊靜。月的柔情，夜懂；心的清澈，雨懂；你的深情，我懂。人生沒有絕美，曾經(jīng)習(xí)慣漂浮的你我，曾幾何時(shí)，向往一種平實(shí)的安定，風(fēng)雨共度，淡然在心，凡塵遠(yuǎn)路，彼此守護(hù)著心的旅程。滄桑不是自然，而是經(jīng)歷；幸福不是狀態(tài)，而是感受。6、疏疏籬落，酒意消，惆悵多。闌珊燈火，映照舊閣。紅粉朱唇，腔板欲與誰(shuí)歌？畫臉粉色，凝眸著世間因果；未央歌舞，輪回著緣起緣落。舞袖舒廣青衣薄，何似院落寂寞。風(fēng)起，誰(shuí)人輕叩我柴扉小門，執(zhí)我之手，聽我戲說？7、經(jīng)年，未染流殤漠漠清殤。流年為祭。琴瑟曲中倦紅妝，霓裳舞中殘嬌靨。冗長(zhǎng)紅塵中

18、，一曲淺吟輕誦描繪半世薄涼寂寞，清殤如水。寂寞琉璃，荒城繁心。流逝的痕跡深深印骨。如煙流年中，一抹曼妙嬌羞舞盡半世清冷傲然，花祭唯美。邂逅的情劫，淡淡刻心。那些碎時(shí)光，用來(lái)祭奠流年，可好？8、緣分不是擦肩而過，而是彼此擁抱。你踮起腳尖，彼此的心就會(huì)貼得更近。生活總不完美，總有辛酸的淚，總有失足的悔，總有幽深的怨，總有抱憾的恨。生活亦很完美，總讓我們淚中帶笑，悔中頓悟，怨中藏喜，恨中生愛。9、海浪在沙灘上一層一層地漫涌上來(lái)，又一層一層地徐徐退去。我與你一起在海水中盡情的戲嬉，海浪翻滾，碧海藍(lán)天，一同感受海的胸懷，一同去領(lǐng)略海的溫情。這無(wú)邊的海，就如同我們倆無(wú)盡的愛，重重的將我們包裹。10、寂寞的

19、嚴(yán)冬里，到處是單調(diào)的枯黃色。四處一片蕭瑟，連往日明凈的小河也失去了光彩，黯然無(wú)神地躲在冰面下懨懨欲睡。有母女倆，在散發(fā)著絲絲暖意的陽(yáng)光下，母親在為女兒梳頭。她溫和的把頭發(fā)理順。又輕柔的一縷縷編織著麻花辮。她臉上寫滿笑意，似乎滿心的慈愛永遠(yuǎn)裝不下，溢到嘴邊。流到眼角，紡織進(jìn)長(zhǎng)長(zhǎng)的。麻花辮。陽(yáng)光親吻著長(zhǎng)發(fā)，像散上了金粉，閃著飄忽的光輝。女兒乖巧地依偎在母親懷里，不停地說著什么，不時(shí)把母親逗出會(huì)心的微笑，甜美的親情融化了冬的寒冷，使蕭索的冬景旋轉(zhuǎn)出春天的美麗。11、太陽(yáng)終于伸出纖纖玉指，將青山的柔紗輕輕褪去。青山那堅(jiān)實(shí)的肌胸，挺拔的脊梁坦露在人們的面前，沉靜而堅(jiān)毅。不時(shí)有云霧從它的懷中涌起，散開，成為最美麗的語(yǔ)言。那陽(yáng)光下顯得凝重的松柏，