主要食物每 100 克营养成分表单位：克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7.50.5793510.4101001小米9.71.7773621.4212404.7高粱米&22.2783850.4172305玉署黍&54.3733651.7222101.6大麦仁10.52.2663262.6434004.1面粉120.8703391.5221807.6干豆 类黄豆39.217.42541353205705.9青豆37.318.33043452405305.4黑豆49.812.119384425045010.5赤小豆20.70.5583183.3673055.2绿豆22.10.8593323.3342229.7花豇豆22.62.1583412.51004567.9豌豆241583392.9572250.8蚕豆28.20.8493182.7713407鲜豆 类青扁豆荚30.26380.7132770.9白扁豆荚3.20.35360.881683.4四季豆1.90.84310.766491.6豌豆7.20.312800.913900.8蚕豆90.711861.2152171.7菜豆角2.40.24270.653631豆类 制品黄豆芽11.527921.4681026.4豆腐浆1.60.71170.2豆腐9.21.26720.91101103.6豆腐乳14.65.75307.816720012绿豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444根茎 类小葱1.40.35280.863281大葱10.36310.312460.6大蒜4.40.2231111.35440.4芋头2.20.116740.819510.6红萝卜20.45321.419231.9荸荠1.50.121911.55680.5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）红薯2.30.2291270.918200.4藕10.16290.719510.5白萝卜0.66260.849340.5十豆1.90.7281261.211590.9叶菜 类黄花菜2.90.512641.273691.4黄花14.10.460300746317316.5菠菜20.2218270342.5韭菜2.40.54300.956451.3苋菜2.50.45342.3200464.8油菜20.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10.12130.886271.2洋白菜1.30.34240.8100561.9香菜20.37391.5170495.6芹菜茎2.20.3220116061&5困类蘑菇（鲜）2.90.23250.68661.3口蘑（干）35.61.42324716.210016232香菇131.8543844.812441525.3海菜 类黑木耳10.60.2653045.8357201185海带&20.15726212.92250150紫菜24.50.93123030.333044032加瓜 果类南瓜0.83150.527220.2西葫芦0.62100.617470.2瓠子0.60.13150.412170.3丝瓜1.50.15270.528450.8茄子2.30.13220.522310.4冬瓜0.42100.319120.3西瓜1.24210.26100.2甜瓜0.30.14180.427120.4菜瓜0.92120.324110.2黄瓜0.80.22130.525370.4西红柿0.60.32130.48320.4水果 类柿0.70.111482.910190.2枣1.20.2241030.441230.5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）苹果0.20.615600.21190.3香蕉1.20.620900.710350.8梨0.10.112490.3560.2杏0.910440.626240.8李0.50.294017200.5桃0.80.17320.58201樱桃1.20.38400.66315.9葡萄0.210410.24150.6干果 及硬 果类花生仁26.544.8205893.1713992栗子4.81.5442091.115911.7杏仁25.75195972.51412023.9红枣3.30.5733091.461551.6走兽 类牛肉20.110.21721.171700.9牛肝18.92.691350.9134009羊肉11.128.80.53060.9111292羊肝18.57.241551.494146.6猪肉16.929.21.13350.9111700.4猪肝20.142.91281.81127025乳类牛奶（鲜）3.13.54.6620.7120900.1牛奶粉25.626.735.648.59000.8羊奶（鲜）3.84.14.6710.91400.7飞禽鸡肉23.31.21041.1111901.5鸭肉16.57.50.11340.9111454.1蛋类鸡蛋14.811.61641.1552102.7鸭蛋1314.70.51861.8712103.2咸鸭蛋11.313.23.317861022143.6爬虫田鸡11.90.30.2510.6221591.3甲鱼16.511.5810.91071351.4蛤类河螃蟹1.45.97.41391.812914513明虾20.60.70.2901.5351500.1青虾16.41.30.1781.2992050.3虾米46.8220525.2882田螺10.71.23.8693.335719119.8蛤蜊10.81.64.8773378214.2鱼类鲫鱼131.10.1620.85420.32.5鲤鱼18.11.60.2881.12817.61.3鳝鱼17.90.5760.6274.64.6带鱼15.93.41.51001.148532.3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）黄花鱼17.20.70.3760.9312041.8油脂 及其 它猪油99891芝麻油100900花生油100900芝麻酱2052.9156165.287053058豆油100900