肉類      豬肉（肥瘦） 395               13.2                37                2.4
              豬肉（瘦）      143               20.3                6.2               1.5
              牛肉（瘦）      106               20.2                2.3               1.2
              醬牛肉              246               31.4                11.9             3.2 
              羊肉（瘦）      118               20.5                3.9               0.2
              雞腿                  181               16                    13               0
              雞翅                  194               17.4                11.8             4.6
              雞胸肉              133               19.4                5                   2.5
              蛋類 雞蛋        147               12.8                10.1              1.4
              雞蛋白               60                11.6                  0.1              3.1
              鴨蛋                  180               12.6                13                 3.1 
              鵝蛋                  196               11.1                15.6              2.8
水、海產(chǎn)品

              魚肉                  113               16.6                 5.2                 0
              蝦肉                   83                16.6                 1.5                0.8
奶類及制品

              牛奶                   54                 3                      3.2                3.4
              酸奶                   72                2.5                    2.7                9.3
              奶酪                   328              25.7                  23.5             3.5
豆類及制品

              豆腐                   81                 8.1                   3.7                4.2
              豆?jié){                   14                 1.8                   0.7                1.1
蔬菜類

              黃瓜                  15                   0.8                  0.2                2.9
              西紅柿              19                   0.9                  0.2                4 
              白菜                  17                   1.5                  0.1                3.2
              生菜                  15                   1.4                  0.4                2.1 
              蘑菇                  20                   2.7                  0.1                4.1 
              胡蘿卜              40                   1.2                  0.2                9.5
              土豆                  76                   2                     0.2                17.2 
              茄子                  21                   1.1                  0.2                4.9
水果

              蘋果                  52                    0.2                 0.2                13.5
              梨                      44                    0.4                 0.2                13.3 
              橘子                  51                    0.7                 0.2                11.9
              西瓜                  25                    0.6                 0.1                 5.8
              香蕉                  91                    1.4                 0.2                 22
              桃                      48                    0.9                 0.1                 12.2
              葡萄                  43                    0.5                 0.2                 10.3 
              獼猴桃              56                    0.8                 0.6                 14.5
              杏                      36                    0.9                 0.1                  9.1
食用油

              食用油              899                  0                    99.9                 0

                                        熱量               蛋白質(zhì)            碳水化合物       脂肪
                                    （千卡）           （克）                （克）         （克）
肉類/魚
           上等牛腰肉        180                    30                          0                  6
            牛肉                   190                    29                          0                  5 
            瘦牛肉               171                    28                          0                 16
         去皮雞胸脯肉      165                    31                          0                  4
        去皮火雞胸脯肉   135                    30                          0                  1



              嫩豬肉              164                   28                           0                 5 
              鮭魚                  184                   27                           0                 7
              比目魚              140                   27                           0                 3
              金槍魚              116                   25                           0                 1
              哈喇                   88                    17                           2                 1
              蝦                       99                    21                           0                 1
              鹿肉                   158                  30                           0                 3
              烤牛肉               50                     8                            2                  1
              火腿                   145                  21                           2                  6 
              小羊腿               191                  28                           0                  8
              薰豬肉                86                   11                           1                  4


谷類
             燕麥粥（1碗） 145                  6                             25                 2 
             全谷類食物         110                 3                             24                 1 
            全麥面包（1片)   69                   3                             13                 1
            小煎餅（1塊）   128                  26                           20                 2
             松糕（1塊）      127                  5                             25                 1 
             果醬餡餅（1塊) 170                  6                             35                 2 
             白米飯（1碗） 205                  4                             44                 0 
             黑米飯（1碗） 216                  5                             45                 1
             通心粉（1碗） 197                  7                             40                 1 
             面條（1碗）      197                  7                             40                 1 
             全麥餅干（5片)  89                   2                             14                 3 
            全麥點(diǎn)心（1塊）103                 3                             23                 1