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1、常用果蔬营养成分一览表（每100克可食部分食品中营养成分的含量）名称热量 千焦蛋白质g脂肪g碳水化 合物g钙mg磷mg铁mg胡萝卜mgVB1mgVB2mgVCmg甘薯530.62.30.22918200.41.310.120.0430马铃薯326.01.90.71611590.90.010.100.0318豌豆334.47.20.31213900.80.150.540.0814四季豆129.61.90.8436491.60.300.080.127菠菜75.22.00.2270342.52.960.040.1331窝笋46.00.60.127312.00.020.030.021冬瓜41.80.4
2、219120.30.010.010.0216鲜蘑菇104.52.90.238661.30.110.164茭白96.11.50.144430.3微0.040.052苹果259.20.20.1151190.30.080.010.015梨167.20.10.112560.20.010.010.013桃133.80.80.178200.10.010.010.026西瓜87.81.246100.20.170.020.023桔子221.50.90.11226150.20.550.080.0330番茄54.340.60.328370.40.310.030.0211白菜79.41.40.1333420.40.
3、110.020.0424芹菜83.62.20.32160618.50.110.030.046胡萝卜142.10.90.3732321.82.80.020.058黄瓜50.20.80.2225370.40.260.040.0414丝瓜112.91.50.1528450.80.320.040.068苦瓜71.10.90.2318290.60.080.070.0484辣椒100.30.957380.51.560.040.03105葡萄干12243.10.569571403.8枣430.51.20.22441230.50.010.060.04386白萝卜108.70.6649340.50.020.02
4、0.0430主要食物营养成分表每百克食物所含的成分。五百克为一市斤 仅供参考）类食物名称蛋白质脂肪碳水化热量无机盐钙磷铁别（克）（克）合物（千卡）类（毫克）（毫克）（毫克）（克）（克）大米7.50.5793510.4101001.0小米9.71.7773621.4212404.7谷高粱米8.22.2783850.4172305.0类玉署黍8.54.3733651.7222101.6大麦仁10.52.2663262.6434004.1面粉12.00.8703391.5221807.6黄豆（大豆）39.217.4254135.03205705.9青豆37.318.3304345.02405305.
5、4干黑豆49.812.1193844.025045010.5豆赤小豆20.70.5583183.3673055.2绿豆22.10.8593323.3342229.7类花豇豆22.62.1583412.51004567.9豌豆24.01.0583392.9572250.8蚕豆28.20.8493182.7713407.0青扁豆荚（鹊豆）3.00.26380.7132770.9鲜白扁豆荚（刀子豆）3.20.35360.881683.4豆四季豆（芸豆）1.90.84310.766491.6豌豆（准豆、小寒豆）7.20.312800.913900.8类蚕豆（胡豆、佛豆）9.00.711861.2152
6、171.7菜豆角2.40.24270.653631.0黄豆芽11.52.07921.4681026.4豆类豆腐浆1.60.71170.2-北豆腐9.21.26720.91101103.6制豆腐乳14.65.75307.816720012.0品绿豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444.0小葱（火葱、麦葱）1.40.35280.863281.0根大葱（青葱）1.00.36310.312460.6葱头（大蒜）4.40.2231111.35440.4芋头（土芝）2.20.116740.819510.6茎红萝卜2.00.45321.419231.9荸荠（乌芋）
7、1.50.121911.55680.5甘薯（红薯）2.30.2291270.918200.4类藕1.00.16290.719510.5白萝卜0.6-6260.849340.5马铃薯（土豆、洋芋）1.90.7281261.211590.9黄花菜（鲜金针菜）2.90.512641.273691.4黄花（金针菜）14.10.4603007.046317316.5叶菠菜2.00.22182.070342.5韭菜2.40.54300.956451.3苋菜2.50.45342.3200464.8菜油菜（胡菜）2.00.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10
8、.12130.886271.2类洋白菜（椰菜）1.30.34240.8100561.9香菜（芫荽）2.00.37391.5170495.6芹菜茎2.20.32201.0160618.5蘑菇（鲜）2.90.23250.68661.3菌 类口蘑（干）35.61.42324716.210016232.0香菌（香菇）13.01.8543844.812441525.3海木耳（黑）10.60.2653045.8357201185.0菜海带（干，昆布）8.20.15726212.92250-150.0类紫菜24.50.93123030.333044032.0南瓜0.8-3150.527220.2西葫芦0.6
9、-2100.617470.2茄瓠子（龙蛋瓜）0.60.13150.412170.3丝瓜（布瓜）1.50.15270.528450.8瓜茄子2.30.13220.522310.4冬瓜0.4-2100.319120.3果西瓜1.2-4210.26100.2类甜瓜0.30.14180.427120.4菜瓜（地黄瓜）0.9-2120.324110.2黄瓜0.80.22130.525370.4西红柿（番茄）0.60.32130.48320.4柿0.70.111482.910190.2水枣1.20.2241030.441230.5苹果0.20.615600.21190.3果香蕉1.20.620900.710350.8梨0.10.112490.3560.2类杏0.9-10440.626240.8李0.50.2940-17200.5桃0.80.17320.58201.0樱桃1.20.38400.66315.9葡萄0.2-10410.24
