2021年附表一、常用食物营养成分表(每100g)

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1、附表一、常用食物营养成分表（每100g）欧阳光明（2021.03.07）名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(mg)磷(mg)胆固醇（mg）稻米（梗标二）38413.28.00.677.7780.9399稻米（甲籼标一）35112.38.81.076.81241.910141挂面（精白粉）34712.79.60.675.7122110.621112小麦粉（标准粉）34412.711.21.571.51903.131188小麦粉特35012.710.31.174.61282.727114小米35811.69.03.173.52844.3412

2、29燕麦片3679.215.06.761.62143.7186291油条38621.86.917.650.1227585.2677面条（煮，富强粉）10972.62.70.224.21526.9425米饭（蒸,籼米）11471.12.50.225.6211.76米饭（蒸,梗米）11770.62.60.326.0393.3762米粥（梗米）4688.61.10.39.8132.8720小米粥4689.31.40.78.4194.11032馒头（蒸，标准粉）23340.57.81.048.3129165.218136馒头（蒸，富强粉）20847.36.21.243.2146165.05878烧饼（

3、糖）30225.98.02.162.712262.551105油饼39924.87.922.940.4106572.546124玉米（黄）33513.28.73.866.63003.314218玉米（鲜）10671.34.01.219.92381.1117*欧阳光明*创编2021.03.07豆腐干14065.216.23.610.714076.5308273豆浆粉4221.519.79.464.677126.4101253黄豆（大豆）35910.235.116.018.615032.2191465续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(

4、mg)磷(mg)胆固醇（mg）绿豆31612.321.60.855.67873.281337扁豆3788.32.70.26.11783.83854蚕豆10470.28.80.416.43914.016200黄豆芽4488.84.51.63.01607.22174豇豆（长）2990.82.70.20.24.01454.64250绿豆芽1894.62.10.12.1684.4937四季豆（菜豆）2891.32.00.44.21238.64251豌豆10570.27.40.318.23321.221127豆腐8182.88.13.73.81257.2164119豆腐干14065.216.23.610

5、.714076.5308273豆浆1396.41.80.70483.01030豆奶3094.02.41.51.8923.22335腐竹4597.944.621.721.355326.577284素鸡19264.316.512.53.342373.8319180荸荠（马蹄、地栗）5983.61.20.213.130615.7444慈菇（乌芋,白地果）9473.64.60.218.570739.114157甘薯（山芋，红薯）9973.41.10.223.113028.52339胡萝卜（红）3789.21.00.27.719071.43227胡萝卜（黄）4387.41.40.28.919325.13

6、216荠菜头（大头菜）3389.61.90.26.024365.66536凉署（地瓜）5585.20.90.112.61115.52124萝卜（白）2093.40.90.14.017361.83626续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(mg)磷(mg)胆固醇（mg）萝卜（红）5691.61.20.15.216768.04533马铃薯（土豆，洋芋）7679.82.00.216.53422.7840藕7080.51.90.215.224344.23958玉蔓青3090.81.30.25.719029.82546芋头（芋艿）7978.62

7、.20.217.137833.13655竹笋1992.82.60.21.83890.4964菠菜2491.22.60.32.831185.26647大葱（鲜）3091.01.70.35.21444.82938大蒜（蒜头）12666.64.50.226.530219.639117茴香菜（小茴香）2491.22.50.42.6149186.315423茭白2392.21.20.24.02095.8436金针菜（黄花菜）19940.319.41.427.261059.2301216韭菜2691.82.40.43.22478.14238韭芽（韭黄）2293.22.30.22.71926.92548芹菜

8、（茎）2093.11.20.23.3206159.08038芹菜（叶）3189.42.60.63.713783.04064生菜（花叶）1395.81.30.31.317032.83427蒜苗（蒜苔）3788.92.10.46.22265.12944茼蒿21931.90.32.7220161.37336萬苣笋（萬苣）1495.51.00.12.221236.52348芥菜（青）2590.22.80.32.820732.418759香椿（香棒头）4785.21.70.41.81724.696147续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(mg

9、)磷(mg)胆固醇（mg）大白菜（青白口）1595.11.40.12.19048.43528大白菜（小白口）1495.21.30.11.913734.84535小白菜（青菜，白菜）1594.51.50.31.617873.59036雪里红2491.52.00.43.128130.523047油菜2392.91.80.52.721055.810839圆白菜（卷心菜）2293.21.50.23.612427.24926菜瓜（生瓜，白瓜）1895.00.60.23.51361.62014冬瓜1196.60.40.21.9781.81912黄瓜（胡瓜）1595.80.80.22.41024.92424

10、苦瓜（凉瓜）1993.41.00.13.52562.51435丝瓜2094.31.00.23.61152.61429西瓜3491.20.57.9794.21013西葫芦1894.90.80.23.2925.01517番茄（西红柿）1994.40.90.23.51635.0102辣椒（尖，青）2391.91.40.33.72092.2153茄子2193.41.10.23.61425.4242干海带（昆布）7770.51.80.117.3761327.434852鲜蘑菇2092.42.70.12.03128.3694黑木耳（云耳）20515.512.11.535.775748.5247292白木耳

11、（银耳）20014.610.01.436.9158882.136369香菇（干）21112.320.01.230.146411.283258紫菜20712.726.71.122.51796710.5264350续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(mg)磷(mg)胆固醇（mg）菠萝（凤梨）4188.40.50.19.51130.8129草莓3091.31.00.26.01314.21827橙4787.40.80.210.51591.22022桂圆（鲜）7081.41.20.116.22483.9630桔（芦柑）4388.50.60.2

12、9.7541.34525李（玉皇李）3690.00.70.27.81443.8811梨（鸭梨）4388.30.20.210.0771.5414荔枝（鲜）7081.90.90.216.11511.7224柠檬3591.01.11.21.92091.110122苹果（红富士苹果）4586.90.70.49.61150.7311苹果（国光苹果）5485.90.30.312.5831.3814葡萄3788.50.40.28.51191.51713香蕉9175.81.40.220.82560.8728柚（文旦）4189.00.80.29.11193.0424葵花子（炒）6162.022.652.812.

13、5491322.072564杏仁5145.624.744.82.61067.17127牛肉（五花肋条）12375.118.65.421766.61912084牛肉（后腿）9877.119.82.00.123630.6719484羊肉（肥瘦）19866.919.014.123280.6614692羊肉（瘦）11874.220.53.90.240369.4919660猪肉（后臀尖）33155.114.630.817857.5513079猪肉（里脊，脊背）15570.320.27.90.731743.2618479续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠

14、(mg)钙(mg)磷(mg)胆固醇（mg）猪小排（排骨）27858.116.723.10.723062.614135146鸡16769.019.39.41.325163.39156146鸭（北京填鸭）42445.09.341.33.913945.51514996牛奶5489.83.03.23.410937.21047315牛乳粉（全脂）4782.320.121.251.7449260.1676469110酸奶7284.72.52.79.315039.81188515鸡蛋（白皮）13875.812.79.01.59894.748176585鸡蛋（红皮）15673.812.811.11.31211

15、25.744182585草鱼11277.316.65.231246.03820386大黄鱼9677.717.72.50.8260120.35317486带鱼12773.317.74.93.1280150.12819176鲫鱼10875.417.12.73.829041.279193130黄鳝8978.0181.41.226370.242206126鲢鱼10277.817.83.627757.55319099鲤鱼10976.717.64.10.533453.75020484鳊鱼13573.118.36.31.221541.189188黑鱼（乌鱼）8578.71951.2031348.815223

16、2泥鳅9676.617.92.01.729928.02.9302136青鱼（青混）11673.920.14.20.232547.431184108小黄鱼9977.917.93.00.1228103.07818874蚌肉7180.815.00.90.866.1190300148鲜贝7780.315.70.52.5226120.028166116续上表名称能量(Kcal)水分（g）蛋白质（g）脂肪（g）碳水化合物（g）钾(mg)钠(mg)钙(mg)磷(mg)胆固醇（mg）鱿鱼（水浸）7581.418.30.816134.74360河虾8478.116.42.4329133.8325186240龙虾

17、9077.618.91.11.0257190.021221121蟹（河蟹）10375.817.52.62.3181193.5126182267蜂蜜32122.00.41.975.6280.343红糖3891.90.796.624018.315711巧克力5861.04.340.151.9111.811156114淀粉（蚕豆）34114.10.5微84.81018.23629淀粉（土豆粉）33712.01.20.582.084.723淀粉（团粉，芡粉）34612.61.585.01613.33425淀粉（玉米）34513.51.20.184.986.31825粉皮6484.30.20.315.0

18、153.952粉条33714.30.50.183.6189.63523粉丝33515.00.80.282.6189.33116凉粉3790.50.20.38.352.891藕粉3726.40.292.93510.889豆油8990.199.935.1181牛油（炼）8980.299.70.1135色拉油8980.299.835.1181芝麻油（香油）8980.199.70.21.194猪油（炼）8970.299.60.293芝麻酱6180.319.252.75.1342117048附表2常见富钾食品及其钾含量一览表食品名称含钾量(mg/kg)食品名称含钾量(mg/kg)食品名称含钾量(mg/k

19、g)干豆类及制品蔬菜类南瓜籽672扁豆4501000红，白萝卜缨424493炒榛子686蚕豆8001000洋葱（脱水）740912榛子（干）1244豆粕1391大蒜（鲜）302437西瓜籽（炒）612腐竹皮1093金针菜，黄花菜610咸菜类黑豆1377油菜苔635龙须菜（腌制）1287黄豆1503一般新鲜蔬菜124340菜干（芥菜）883黄豆粉1890苜蓿,草头黄花菜497萝卜干508绿豆粉1055海带（干）761冬菜443膨化豆粉950菠菜311姜387枝竹837瓜类金钱萝卜365青豆718苦瓜256菌藻类碗红小豆617860蛇瓜763口蘑（白蘑）3106油炸豆瓣611葫芦条（干）480榛蘑

20、2493芸豆8091215甜瓜139冬菇（干）1155茄果类西瓜79115黄磨1953干甜辣椒1443坚果类蘑菇（干）1225干尖红辣椒1085松子仁501612黑木耳757番茄酱989芝麻266358鲜蘑菇312红青辣椒1085花生（生）390牛肚菌（干狼肚）1726乳类葵花籽（生）490562平菇258牛乳粉4501910莲子（干）846双抱蘑菇307炼乳罐头309核桃385银耳（白木耳）1588奶油1064栗子（鲜）442苔菜307续上表香菇（干）258饮料禽肉蛋类紫菜1796夂孑乳精355鸡蛋357虾蟹类可可粉360酸醋蛋512鳖虾550鱼类鸡123323草虾363多数鱼类300480

21、鸭肫350虾米550鳝鱼688鹅肝336虾皮617丁香鱼664鹅肫410长毛对虾386鲍鱼干366鸽334河虾329墨鱼333400鸡血338江虾683鱿鱼干1131火鸡腿708果类畜肉类火鸡肫352桃脯286广东香肠356软体动物香蕉256香肠453鲜贝290鲜枣类375612叉烧肉430牡蛎1261芭蕉330火腿389海参356菠萝蜜肉330腊肉416海蛰头331菠萝蜜子400猪肝855干桂圆1348马肉526鲜桂圆248牛肉225果丹皮312猪肉180451干红果440牛肉干510橘子100250兔肉371葡萄干995羊肉403744石榴220340椰子475杏脯409*欧阳光明*创编2021.03.07小麦胚粉1523小麦胚粉1523|附表3含磷较多的食物表食品名称磷(mg/100g)食品名称磷(mg/100g)食品名称磷(mg/100g)稻米（粗）285小麦粉（标准粉）268面条203挂面260小米240黄豆571绿豆360油豆腐299豆腐干204豆腐丝291腐竹598海带216花生（炒）399花生仁（生）340葵花子354核桃329简装奶糕263糕干粉540茶叶360芝麻酱530猪肝270猪肺230鸡190鸡蛋210鸭蛋210海蛰191巧克力192