食物热量换算表.docx

食物热量换算表主食类五谷类食物名称单位质量（g）热量/千卡果酱1汤匙18g50玉米1碗100g346燕麦1碗100g389比萨（9寸）1/8片_265白米饭1碗205g225糯米100g348白面包1片25g75小餐包2个_180花生酱1汤匙16g95方便面1包100g470奶酥面包1个_45菠萝面包_100g334全麦面包1片25g65葱花咸面包1个_180三合一麦片_100g128芝麻糊1包40g165葡萄干吐司4片_275奶酪三明治1个_200玉米片1份50g188巧克力鲜奶油蛋糕1片_320葛根粉100g357藕粉100g373蛋炒饭100g172白粥100g46沙河粉100g220牛肉河粉100g402餐点类食物名称单位质量热量/千卡炸虾-100g224培根2片15g85香肠1片100g320炒饭1份300g550水饺10个_550肉包1个_200菱角12个_70烧卖（大）3个_150猪排（带肥肉）1片78g305猪排（去肥肉）1片56g150牛排（带肥肉）1片85g220牛排（去肥肉）1片68g130食物名称单位质量热量/千卡馄饨面1碗_550清炒面1盆_380阳春面1碗_270水煎包2个_260葱油饼1/8片_190烤地瓜1个_135炸香肠1条35g128萝卜糕2块_180叉烧包1个_160炸春卷1个_160牛肉面1碗_460肉丝面1碗_440卤肉面1碗_440天妇罗3片_160花寿司2片_145脆鱼丸_60g110烤牛肉（肥肉少）1片85g165烤牛肉（肥肉多）1片85g375烤牛肉（去肥肉）_72g140煎牛肉（带肥肉）_85g245羊腿肉（带肥肉）4片85g235羊腿肉（去肥肉）1片71g130猪火腿（带肥肉）1片85g245沙朗牛排（去肥肉）1片56g115沙朗牛排（带肥肉）1片85g330烤牛肉片1片250g300韭菜合子1个130g310珍珠丸子2个_170鲜肉汤圆4个_160鲜肉云吞4个_160炸臭豆腐2块_245麻婆豆腐_200g246筒仔米糕1筒_400什锦烩饭1份_530三鲜烩饭1份_528紫菜寿司半条_170腐皮寿司2个_170白菜肉卷1条_130三角手卷1个_210手卷寿司1个_210食物名称单位质量热量/千卡三角油豆腐2块_95马铃薯沙拉_100g225葱烧牛肉面1包90g413鸡肉滑蛋粥1碗600g210意大利肉酱面1份248g330蔬菜类芦笋100g20养蓝100g25花菜100g24芹菜100g12.5玉米100g50黄瓜100g18香菇100g29洋葱100g28青豆100g88芥菜100g21菠菜100g22青椒100g20番薯100g140番茄100g18雪菜100g60竹笋100g40菜心100g40白菜100g40豆苗100g40丝瓜100g40大蒜100g40生菜100g40南瓜100g40苋菜100g40冬瓜100g40马铃薯100g93豆芽菜100g28包心菜100g21胡萝卜100g42包心菜芽100g35莲藕100g70水产类食物名称质量热量/千卡蚵（生）100g77鱼翅100g912干贝（干）100g730蟹肉100g146龙虾100g146虾仁100g243蛤蛎（带壳）100g146明虾100g146蚵干100g487河鳗100g243螃蟹100g30鱿鱼100g65草虾100g183花枝100g138章鱼100g100鱼丸100g92鳕鱼100g150牡蛎100g85乌贼100g214肉鲫100g214文蛤100g92虾米100g550墨鱼100g183田鸡100g183鲑鱼（罐头）100g183鲔鱼（罐头）100g183虱目鱼100g214小鱼干100g550牡蛎干100g275小虾米100g275金钓虾100g730鲨鱼皮100g183柳叶鱼100g160金钱鱼100g114生鲑鱼100g156雪螺肉100g111秋刀鱼100g150日式靖鱼100g283一般鱼类100g157虱目鱼丸100g150炸鱼100g218家畜类食物名称质量热量/千卡牛腱100g450肉松100g137猪肉100g243羊肉100g243火腿（+5G糖）100g122猪脚100g260腊肉100g480牛肉100g243五花肉100g388猪肉干（+5G糖）100g220牛肉干（+5G糖）100g275-300猪肉松（+5G糖）100g375西式火腿100g243牛肉丝100g300猪小排100g214猪大排100g214猪大里脊100g157猪后腿肉100g343牛里脊肉100g243猪里脊肉100g243生牛小排100g343鸡翅100g214鸡排100g214鸡爪100g250鸭掌100g375肉脯100g487鸡心100g240鸭肉100g243鹅肉100g243鸡块100g167鸡胸肉100g157鸡里脊100g183鸡腿上部（半里）100g243鸡腿下部100g243扣肉100g500炸羊排100g200炸排骨100g293五香狗肉100g120猪血100g55烤鸭100g250烧鹅100g289叉烧100g279盐焗鸡100g180煎猪肝100g180猪脑100g130腊肠100g585腊肉100g692腊鸭100g233内脏类食物名称质量热量/千卡猪肝100g138鸡肫100g138鸡肝100g138猪肾100g88猪血100g25猪舌100g188猪肚100g150猪脑100g125牛肚100g138猪心100g138猪小肠100g136蛋类食物名称单位质量热量/千卡全蛋1个50g80皮蛋1个60g73咸蛋1个60g73油煎1个46g85水煎1个50g80炒蛋1个64g95荷包蛋1个50g80鹌鹑蛋5个55g73豆及坚果类食物名称质量热量/千卡花生100g583杏仁100g596腰果100g533黑豆100g367青豆100g118黄豆100g325红豆100g310绿豆100g320巴西豆100g660胡桃仁100g686松子仁100g583向日葵仁100g558胡桃种仁100g650白果100g355粟子100g212开心果100g614核桃100g627瓜子100g606冬瓜糖75g170豆制品食物名称单位质量热量/千卡豆皮（干）1张半15g73豆皮（湿）1张半50g73烤麸_100g138豆浆1杯240ML73素鸡3/4条50g73干丝8-9条25g75豆腐1块100g75面筋泡16粒20g120百叶结-100g300黄豆腐半块70g73油煎豆腐（三角形）3个半85g73蒸臭豆腐5*5*11块60g73五香豆干2张半45 g73油脂类品名单位质量热量/千卡牛油1茶匙5g45猪油15ML13g115麻油1茶匙-45黄油1茶匙-45鸡油1茶匙-45蚝油1茶匙-45虾油1茶匙-4橄榄油15ML14g120花生油15ML14g120大豆油15ML14g120葵花油15ML14g120。