食物卡路里对比表.docx

食物卡路里对比表.docx

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食物卡路里对比表

五谷类：

           白饭               1碗（150克，5汤勺满）   220卡

           白粥               1碗（24克米）           88卡

           米粥（熟，米连汤） 1碗（140克）            173卡

           河粉               1碗（140克）            283卡

           意粉               1碗（140克）            174卡

           通心粉             1碗（140克）            167卡

           面                 1碗（140克）            280卡

           即食面             1包（100克）            470卡

           上海面             1个（58克）             207卡

           伊面               1个（80克，细）         404卡

           面包               2片（厚切连皮，100克）   250卡

           甜面包             1个（60克）             210卡

           咸面包             1个（60克）             170卡

           西多士             1片                     356卡

           早餐粟米片         1碗（25克）             92卡

           麦片（米熟）       1碗（56克）             180卡

蛋，肉类：

           鸡蛋               1个                     75卡

           蛋白               1个                     15卡

           蛋黄               1个                     65卡

           鹌鹑蛋             1个                     16卡

           皮蛋               1个                     160卡

           蒸蛋               1个（50克）             74卡

           煎蛋               1个（50克）             118卡

           半肥瘦叉烧         150克                   484卡

           瘦火腿             2片（60克）             70卡

           烧猪扒             1件                     200卡

           烧牛肉（瘦）       3片（90克，薄）         175卡

           烤牛扒             1件                     155卡

           烤鸡肉             140克                   266卡

           烤鸭肉（连皮）     半只（382克）           1287卡

           烤鸭肉（不连皮）   半只（221克）           445卡

           烧鹅肉（连皮）     半只（774克）           2362卡

           烧鹅肉（不连皮）   半只（591克）           1406卡

           炸鸡上脾           1件（104克）            294卡

           炸鸡小腿           1件（57克）             146卡

           炸鸡翅             1只（55克）             178卡

           鸡肉香肠           1条（45克）             115卡

           羊扒（半肥瘦）     2件（90克）             355卡

鱼类：

           蒸鱼柳             150克                   124卡

           白灼虾             10只（100克）            200卡

           龙虾肉             100克                   120卡

           鱼柳               1份（120克）            110卡

           罐头沙丁鱼         100克                   335卡

           三文鱼             100克                   130卡

           鳗鱼               100克                   340卡

           鳕鱼               100克                   75卡

           比目鱼             100克                   90卡

           秋刀鱼             100克                   240卡

           黄花鱼             100克                   62卡

           虾肉               100克                   90卡

           龙虾               100克                   100卡

           带子               100克                   100卡

           墨鱼               100克                   50卡

           蟹肉               100克                   90卡

           虾米               100克                   195卡

           银鳕鱼             100克                   102卡

           罐头沙白鱼         1罐                     335卡

           吞拿鱼（水浸）     85克                    111卡

           吞拿鱼（油浸）     85克                    163卡

           红杉鱼（生，净）  2两（75克）             85卡

           大鱼腩（生）       2两（75克）             57卡

蔬菜类：

          葱                  100克                   47卡

          洋葱                100克                   35卡

          大蒜                100克                   40卡

          马蹄                100克                   68卡

          白菜                100克                   17卡

          通菜                100克                   20卡

          大介菜              100克                   47卡

          笕菜                100克                   40卡

          露简                100克                   15卡

          荷兰豆              100克                   32卡

          青椒                100克                   14卡

          西芹                100克                   5卡

          苦瓜                100克                   12卡

          菜心                100克                   20卡

          美国南瓜            100克                   73卡

          日本南瓜            100克                   35卡

          菠菜                100克                   19卡

          芽菜                100克                   20卡

          雪菜                100克                   60卡

          A菜                 100克                   40卡

         豆苗                 100克                   40卡

         西红柿               100克                   14卡

         青瓜                 100克                   12卡

         丝瓜                 100克                   17卡

         茄子                 100克                   26卡

         冬瓜                 100克                   40卡

         芋头                 100克                   94卡

         莲藕                 100克                   52卡

         海带                 100克                   36卡

         草菇（罐头）         100克                   30卡

         青萝卜（熟）         100克                   23卡

         白萝卜（熟）         100克                   20卡

         红萝卜               160克（4两）            60卡

         白菜（水煮）         1碗（170克）            20卡

         椰菜（水煮）         1碗（150克）            32卡

         西兰花（水煮）       1碗（156克）            44卡

         生菜                 1碗（56克）             10卡

         粟米                 1条（77克）             83卡

         青豆（水煮）         1碗（196克）            231卡

         番薯                 1个（151克）            160卡

         熟红豆               1碗256克                208卡

         熟黄豆               1碗172克                298卡

         熟豆腐               1砖112克                85卡

         罐头豆/青豆/粟米     半杯100克               60卡

                                                                   水果类                       

        苹果                  100克                   57卡

        杏                    100克                   48卡

        蜜饯杏脯              100克                   329卡

        牛油果                100克                   161卡

        香蕉                  100克                   92卡

        杨梅                  100克                   28卡

        黑莓                  100克                   52卡

        蓝莓                  100克                   56卡

        杨桃                  100克                   33卡

        甜樱桃                100克                   72卡

        黑加伦子              100克                   63卡

        榴莲                  100克                   147卡

        无花果                100克                   74卡

        无花果干              100克                   255卡

        葡萄                  100克                   43卡

        葡萄干                100克                   341卡

        柚子                  100克                   41卡

        番石榴                100克                   41卡

        山楂                  100克                   95卡

        罐头糖水菠萝          100克                   92卡

        鲜枣                  100克                   122卡

        蜜枣                  100克                   321卡

        奇异果                100克                   61卡

        金橘                  100克                   55卡

        柠檬                  100克                   35卡

        荔枝                  100克                   66卡

        哈密瓜                100克                   34卡

        橙                    100克                   47卡

        柑                    100克                   51卡

        梨                    100克                   32卡

        西瓜                  100克                   25卡

零食类：

       芝士蛋糕               1件                    300卡

       署片                   1包小25克              130卡

       芝士圈   &nbs

零食类：

       芝士蛋糕               1件                    300卡

       署片                   1包小25克              130卡

       芝士圈                 1包小25克              125卡

       仙贝                   1小包                  35卡

       牛丸                   1串                    80卡

       咖喱牛肉干             1块                    162卡

       臭豆腐                 1块                    370卡

       粟米粒                 1杯                    120卡

       鱼蛋                   1串                    100卡

       蛋塔                   1个                    320卡

       凤梨酥                 50克                   200卡

       豆干块                 60克                   150卡

       花生米                 100克                  560卡

       鱿鱼丝                 80克                   230卡

       海苔                   1小包                  25卡

饼干类：

      蓝罐曲奇                100克13块              525卡

      克力架                  1块                    32卡

      全麦营养饼              100克12块              537卡

      熊仔饼                  1盒                    334卡

糖果类：

      牛油糖                  5粒                    105卡

      棉花糖                  5粒                    80卡

      果汁糖                  5粒（28克）            265卡

      瑞士糖                  1粒                    22卡

      特选牛乳糖              1颗                    19卡

奶类：

      全脂牛奶                240ml                  150卡

      低脂牛奶                240ml                  121卡

      脱脂牛奶                240ml                  91卡

      全脂朱古力奶            240ml                  205卡

      炼奶                    6茶勺38克              123卡

      全脂淡奶                6茶勺32克              42卡

      朱古力奶昔              1.25杯283ml            360卡

      雪呢奶昔