高营养素食物示例

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什么是高营养素食物?它是指对于相同重量的食物(例如100克食物),此食物比其他食物含有更多的有助于健康的营养素量(很少或不添加糖、饱和脂肪和反式脂肪、以及钠)。

对于某些营养素,例如维生素D(Vitamin D)和铁(Iron),因为它们对健康的益处,专家建议我们多吃。 但是,我们需要了解它们的摄入量上限。超过上限可能会对我们的健康造成负面影响。

对于某些营养素,例如钠(盐Sodium)和反式脂肪(Trans Fat),专家建议我们少吃(或不吃),因为这些营养素可能会导致健康风险。

在以下列表中,我们对每种食物类别列出了一些常见的高营养素食物。 含前缀 绿色打勾标记 的是我们应该多摄入的营养素。含前缀 橙色预警标志 的是我们应该少摄入的营养素。

乳制品和蛋制品
备注:
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
 
Butter, stick, salted
黄油,棒,加盐
总脂质 (脂肪) (Total lipid, fat) 82.2 g 105.38%
总脂肪 Total fat (NLEA) 65 g 83.33%
总饱和脂肪酸 Fatty acids, total saturated 45.6 g 228.00%
胆固醇 Cholesterol 235 mg 78.33%
Cheese, American, restaurant
奶酪, 美式, 餐馆
碘 Iodine, I 54.1 µg 36.07%
Cheese, cheddar
奶酪,cheddar 切达干酪
总脂肪 Total fat (NLEA) 29 g 37.18%
Cheese, cheddar, sharp, sliced
奶酪,cheddar 切达干酪,锋利,切片
总反式脂肪酸 Fatty acids, total trans 1.179 g
Cheese, cream
奶油干酪
总反式脂肪酸 Fatty acids, total trans 1.173 g
Cheese, goat, hard type
山羊奶酪, 硬型
核黄素 Riboflavin (维生素 B2) 1.19 mg 91.54%
总饱和脂肪酸 Fatty acids, total saturated 24.609 g 123.05%
Cheese, low-sodium, cheddar or colby
低钠奶酪、cheddar 切达奶酪或 colby 科尔比奶酪
总饱和脂肪酸 Fatty acids, total saturated 20.768 g 103.84%
Cheese, parmesan, low sodium
奶酪,parmesan 帕尔马干酪,低盐
蛋白质 Protein 41.6 g 83.20%
磷 Phosphorus, P 807 mg 64.56%
Cheese, parmesan, shredded
奶酪、parmesan 帕尔玛干酪、切丝
钙 Calcium, Ca 1,253 mg 96.38%
Cheese, pasteurized process, American, vitamin D fortified
奶酪,巴氏杀菌法,美式,维生素 D 强化
钠 Sodium, Na 1,660 mg 72.17%
维生素 D Vitamin D (D2 + D3), International Units 301 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 7.5 µg 37.50%
Egg, duck, whole, fresh, raw
鸭蛋、整个蛋、新鲜、生的
胆固醇 Cholesterol 884 mg 294.67%
Egg, whole, cooked, fried
鸡蛋,整个蛋,熟的,煎荷包蛋
蛋白质 Protein 13.61 g 27.22%
胆固醇 Cholesterol 401 mg 133.67%
Egg, whole, cooked, hard-boiled
鸡蛋,整个蛋,煮熟
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 2.2 µg 11.00%
Egg, yolk, raw, fresh
鸡蛋,蛋黄,生的,新鲜的
磷 Phosphorus, P 390 mg 31.20%
维生素 A , RAE (Vitamin A, RAE) 381 µg 42.33%
Eggs, Grade A, Large, egg whole
鸡蛋,A 级,大,整个蛋
碘 Iodine, I 49.1 µg 32.73%
胆碱总量 Choline, total 335 mg 60.91%
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product
KRAFT Singles 美国脱脂巴氏杀菌奶酪产品
磷 Phosphorus, P 923 mg 73.84%
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
牛奶,减脂,流体,2% 乳脂,添加维生素 A 和维生素 D
钙 Calcium, Ca 126 mg 9.69%
碘 Iodine, I 39.6 µg 26.40%
维生素 B12 (Vitamin B12) 0.55 µg 22.92%
Yogurt, plain, skim milk
酸奶,原味,脱脂牛奶
钙 Calcium, Ca 199 mg 15.31%
蔬菜及蔬菜制品  
Amaranth leaves, cooked, boiled, drained, without salt
苋菜叶,水煮熟,沥干,无盐
钾 Potassium, K 641 mg 13.64%
Bamboo shoots, cooked, boiled, drained, without salt
竹笋,水煮熟,沥干,无盐
钾 Potassium, K 533 mg 11.34%
Beet greens, cooked, boiled, drained, without salt
甜菜叶,水煮熟,沥干,不加盐
钾 Potassium, K 909 mg 19.34%
Broccoli, cooked, boiled, drained, without salt
西兰花,绿花菜, 煮熟,沥干,不加盐
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 141.1 µg 117.58%
Broccoli, raw
西兰花,绿花菜,生的
不溶性纤维 Fiber, insoluble 2.4 g
Carrots, cooked, boiled, drained, without salt
胡萝卜,煮熟,沥干,无盐
氟化物 Fluoride, F 47.5 µg
维生素 A , RAE (Vitamin A, RAE) 852 µg 94.67%
维生素 A Vitamin A, IU 17,033 IU 340.66%
Chard, swiss, raw
瑞士甜菜,生的
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 830 µg 691.67%
Chives, raw
韭菜, 生的
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 212.7 µg 177.25%
Kale, cooked, boiled, drained, without salt
羽衣甘蓝,水中煮熟,不加盐
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 418.5 µg 348.75%
Kale, raw
羽衣甘蓝,生的
钙 Calcium, Ca 254 mg 19.54%
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 93.4 mg 103.78%
Lotus root, raw
莲藕,生的
纤维, 总膳食 (Fiber, total dietary) 4.9 g 17.50%
Mushroom, enoki
蘑菇,金针菇
烟酸 Niacin (维生素 B3) 6.987 mg 43.67%
Mushroom, king oyster
蘑菇,帝王蚝菇,杏鲍菇
生物素 Biotin (维生素 B7) 10.83 µg 36.10%
Mushroom, oyster
蘑菇,蚝菇,蠔菇,平菇
生物素 Biotin (维生素 B7) 7.038 µg 23.46%
Mushrooms, shiitake, cooked, with salt
蘑菇,香菇 (包括花菇、冬菇、香覃),熟的,加盐
胆碱总量 Choline, total 80 mg 14.55%
Mushrooms, white button
蘑菇,白色按钮
生物素 Biotin (维生素 B7) 9.067 µg 30.22%
Mushrooms, white, cooked, boiled, drained, with salt
白色蘑菇,水中煮熟,沥干,加盐
泛酸 Pantothenic acid (维生素 B5) 2.16 mg 43.20%
Mustard greens, cooked, boiled, drained, without salt
芥菜,水中煮熟,沥干,不加盐
维生素 A , RAE (Vitamin A, RAE) 618 µg 68.67%
维生素 A Vitamin A, IU 12,370 IU 247.40%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 592.7 µg 493.92%
Mustard spinach, (tendergreen), raw
嫩绿芥末菠菜, 生的
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 130 mg 144.44%
Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
绿色小豌豆,冷冻,未加工(包括美国农业部USDA食品配送计划的食品)
纤维, 总膳食 (Fiber, total dietary) 4.5 g 16.07%
Peppers, sweet, green, sauteed
甜青椒,青绿色,炒熟
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 177 mg 196.67%
Peppers, sweet, red, sauteed
甜椒,红色的,炒熟
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 3.09 mg 20.60%
Peppers, sweet, yellow, raw
甜椒,黄色,生的
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 183.5 mg 203.89%
Potatoes, baked, flesh and skin, without salt
烤土豆,肉和皮,不加盐
维生素 B6 (Vitamin B6) 0.311 mg 18.29%
Potatoes, boiled, cooked in skin, flesh, with salt
土豆,水中煮熟,带皮,加盐
氟化物 Fluoride, F 49.4 µg
Potatoes, red, flesh and skin, baked
红皮土豆,烘烤
钾 Potassium, K 545 mg 11.60%
Seaweed, kelp, raw
海藻、海带、生的
镁 Magnesium, Mg 121 mg 28.81%
Soybeans, green, raw
绿色毛豆,生的
钙 Calcium, Ca 197 mg 15.15%
Soybeans, mature seeds, sprouted, cooked, stir-fried
黄豆芽,成熟的种子,炒熟
铜 Copper, Cu 0.527 mg 58.56%
锰 Manganese, Mn 1.133 mg 49.26%
叶酸 Folate, total (维生素 B9) 127 µg 31.75%
Spinach, cooked, boiled, drained, with salt
菠菜,水中煮熟,沥干,加盐
维生素 A , RAE (Vitamin A, RAE) 524 µg 58.22%
Spinach, cooked, boiled, drained, without salt
菠菜,水中煮熟,沥干,不加盐
铁 Iron, Fe 3.57 mg 19.83%
锰 Manganese, Mn 0.935 mg 40.65%
氟化物 Fluoride, F 37.8 µg
维生素 A Vitamin A, IU 10,481 IU 209.62%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 2.08 mg 13.87%
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 493.6 µg 411.33%
Spinach, raw
菠菜,生的
叶酸 Folate, total (维生素 B9) 194 µg 48.50%
Squash, winter, acorn, cooked, baked, without salt
西葫芦,冬天,小青南瓜,橡子南瓜,烘烤熟,不加盐
钾 Potassium, K 437 mg 9.30%
Squash, winter, butternut, cooked, baked, with salt
南瓜,冬天,胡桃冬南瓜,烘烤熟,加盐
维生素 A Vitamin A, IU 11,155 IU 223.10%
Sweet potato, cooked, baked in skin, flesh, without salt
红薯,煮熟,带皮烤,不加盐
钾 Potassium, K 475 mg 10.11%
维生素 A , RAE (Vitamin A, RAE) 961 µg 106.78%
维生素 A Vitamin A, IU 19,218 IU 384.36%
Tomatoes, sun-dried
西红柿,晒干, 番茄干
总糖类 Sugars, Total 37.59 g
Turnip greens, cooked, boiled, drained, with salt
萝卜青菜,水中煮熟,沥干,加盐
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 367.6 µg 306.33%
Turnip greens, cooked, boiled, drained, without salt
萝卜青菜,水中煮熟,沥干,不加盐
钙 Calcium, Ca 137 mg 10.54%
Turnip greens, raw
萝卜青菜, 生的
叶酸 Folate, total (维生素 B9) 194 µg 48.50%
Yam, cooked, boiled, drained, or baked, without salt
芋头,薯蓣,山药,水煮熟、沥干或烘烤,不加盐
钾 Potassium, K 670 mg 14.26%
水果和果汁  
Apples, fuji, with skin, raw
苹果,富士,带皮,生的
总糖类Sugars, Total NLEA 13.332 g
Avocados, raw, all commercial varieties
牛油果,生的,所有商业品种
泛酸 Pantothenic acid (维生素 B5) 1.389 mg 27.78%
Avocados, raw, California
牛油果,生的,加利福尼亚
纤维, 总膳食 (Fiber, total dietary) 6.8 g 24.29%
Bananas, ripe and slightly ripe, raw
香蕉,熟和微熟的,生的
钾 Potassium, K 326 mg 6.94%
维生素 B6 (Vitamin B6) 0.209 mg 12.29%
总糖类Sugars, Total NLEA 15.8 g
Blueberries, dried, sweetened
蓝莓干 dried blueberry,加糖的
总糖类 Sugars, Total 67.5 g
Figs, dried, uncooked
无花果干,未煮过的
可溶性纤维 Fiber, soluble 1.5 g
不溶性纤维 Fiber, insoluble 8.3 g
总糖类Sugars, Total NLEA 47.9 g
Figs, raw
无花果,生的
总糖类 Sugars, Total 16.26 g
Grape juice, canned or bottled, unsweetened, without added ascorbic acid
葡萄汁,罐装或瓶装,不加糖,不添加抗坏血酸
氟化物 Fluoride, F 138 µg
Grapes, muscadine, raw
葡萄,麝香葡萄,生的
锰 Manganese, Mn 1.973 mg 85.78%
核黄素 Riboflavin (维生素 B2) 1.5 mg 115.38%
Kiwifruit, green, raw
猕猴桃,绿色,生的
可溶性纤维 Fiber, soluble 0.7 g
不溶性纤维 Fiber, insoluble 2.3 g
Kiwifruit, ZESPRI SunGold, raw
猕猴桃,ZESPRI SunGold,生的
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 161.3 mg 179.22%
Oranges, raw, navels
橙子,生的,Navels
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 59.1 mg 65.67%
不溶性纤维 Fiber, insoluble 1.8 g
Peaches, yellow, raw
桃子,黄色,生的
可溶性纤维 Fiber, soluble 0.6 g
Pears, raw, bartlett
梨,生的,巴特利特 (Bartlett)
可溶性纤维 Fiber, soluble 0.3 g
不溶性纤维 Fiber, insoluble 2.8 g
Pineapple, raw, all varieties
菠萝,生的,所有品种
锰 Manganese, Mn 0.927 mg 40.30%
Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
葡萄干,深色,无籽
氟化物 Fluoride, F 233.9 µg
总糖类 Sugars, Total 65.18 g
Raisins, golden, seedless
葡萄干,金黄色,无籽
碳水化合物 Carbohydrate, by difference 80.02 g 29.10%
总糖类 Sugars, Total 65.7 g
Strawberries, raw
草莓Strawberry,生的
可溶性纤维 Fiber, soluble 0.7 g
谷物和面食  
Corn bran, crude
玉米麸,粗
碳水化合物 Carbohydrate, by difference 85.64 g 31.14%
纤维, 总膳食 (Fiber, total dietary) 79 g 282.14%
Corn flour, masa, enriched, white
玉米粉,masa,强化,白色
硫胺素 Thiamin (维生素 B1) 1.475 mg 122.92%
核黄素 Riboflavin (维生素 B2) 0.805 mg 61.92%
烟酸 Niacin (维生素 B3) 9.932 mg 62.08%
Flour, rice, brown
大米粉,棕色
钼 Molybdenum, Mo 56.2 µg 124.89%
Flour, rice, glutinous
面粉、糯米
碳水化合物 Carbohydrate, by difference 80.1 g 29.13%
Flour, wheat, all-purpose, enriched, bleached
面粉,小麦,通用,强化,漂白
碳水化合物 Carbohydrate, by difference 77.3 g 28.11%
Flour, wheat, all-purpose, enriched, unbleached
面粉,小麦,通用,强化,未漂白
硫胺素 Thiamin (维生素 B1) 1.05 mg 87.50%
Flour, whole wheat, unenriched
面粉,全麦,未强化
锰 Manganese, Mn 3.56 mg 154.78%
钼 Molybdenum, Mo 58.5 µg 130.00%
Oats (Includes foods for USDA's Food Distribution Program)
燕麦
蛋白质 Protein 16.89 g 33.78%
锰 Manganese, Mn 4.916 mg 213.74%
纤维, 总膳食 (Fiber, total dietary) 10.6 g 37.86%
Oats, whole grain, rolled, old fashioned
燕麦,全麦,燕麦片,经典的
生物素 Biotin (维生素 B7) 21.9 µg 73.00%
Rice, white, medium-grain, enriched, cooked
大米饭,白色,中颗粒,强化,煮熟
能量 Energy 130 kcal 6.50%
坚果和种子食品  
Nuts, almonds, dry roasted, with salt added
坚果,杏仁,干烤,加盐
能量 Energy 620 kcal 31.00%
总脂肪 Total fat (NLEA) 53.4 g 68.46%
镁 Magnesium, Mg 258 mg 61.43%
核黄素 Riboflavin (维生素 B2) 1.57 mg 120.77%
纤维, 总膳食 (Fiber, total dietary) 11 g 39.29%
Nuts, almonds, oil roasted, lightly salted
坚果、杏仁、油烤、微盐
钙 Calcium, Ca 291 mg 22.38%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 25.97 mg 173.13%
Nuts, almonds, whole, raw
生物素 Biotin (维生素 B7) 57.01 µg 190.03%
Nuts, brazilnuts, raw
坚果,巴西坚果,生的
硒 Selenium, Se 280.4 µg 509.82%
Nuts, cashew nuts, dry roasted, without salt added
坚果,腰果,干烤,不加盐
锌 Zinc, Zn 5.6 mg 50.91%
铜 Copper, Cu 2.22 mg 246.67%
Nuts, cashew nuts, oil roasted, without salt added
坚果,腰果,油烤,不加盐
镁 Magnesium, Mg 273 mg 65.00%
磷 Phosphorus, P 531 mg 42.48%
Nuts, hazelnuts or filberts, dry roasted, without salt added
坚果、榛子 hazelnuts,干烤,不加盐
锰 Manganese, Mn 5.55 mg 241.30%
Nuts, macadamia nuts, dry roasted, without salt added
坚果,夏威夷果,干烤,不加盐
总脂质 (脂肪) (Total lipid, fat) 76.08 g 97.54%
硫胺素 Thiamin (维生素 B1) 0.71 mg 59.17%
总饱和脂肪酸 Fatty acids, total saturated 11.947 g 59.73%
Nuts, pecans, dry roasted, without salt added
坚果、 美洲山核桃、碧根果,干烤,不加盐
锰 Manganese, Mn 3.933 mg 171.00%
Nuts, pistachio nuts, dry roasted, without salt added
坚果,开心果,干烤,不加盐
钾 Potassium, K 1,007 mg 21.43%
硫胺素 Thiamin (维生素 B1) 0.695 mg 57.92%
维生素 B6 (Vitamin B6) 1.122 mg 66.00%
Seeds, chia seeds, dried
种子,奇亚籽,干的
锌 Zinc, Zn 4.58 mg 41.64%
Seeds, pumpkin and squash seed kernels, roasted, without salt
种子、南瓜籽仁,烤,不加盐
铁 Iron, Fe 8.07 mg 44.83%
镁 Magnesium, Mg 550 mg 130.95%
磷 Phosphorus, P 1,174 mg 93.92%
锰 Manganese, Mn 4.49 mg 195.22%
Seeds, pumpkin and squash seeds, whole, roasted, without salt
种子、南瓜子,整粒,烤,不加盐
锌 Zinc, Zn 10.3 mg 93.64%
纤维, 总膳食 (Fiber, total dietary) 18.4 g 65.71%
Seeds, sunflower seed kernels from shell, dry roasted, with salt added
种子,带壳葵花籽仁,干烤,加盐
钠 Sodium, Na 6,008 mg 261.22%
铜 Copper, Cu 1.83 mg 203.33%
硒 Selenium, Se 79.3 µg 144.18%
泛酸 Pantothenic acid (维生素 B5) 7.042 mg 140.84%
叶酸 Folate, total (维生素 B9) 237 µg 59.25%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 26.1 mg 174.00%
Seeds, sunflower seed kernels, dry roasted, with salt added
种子,葵花籽仁,干烤,加盐
总脂肪 Total fat (NLEA) 52.1 g 66.79%
Seeds, sunflower seed kernels, dry roasted, without salt
磷 Phosphorus, P 1,155 mg 92.40%
豆类和豆类产品  
Beans, Dry, Black (0% moisture)
黑豆,干的(0% 水分)
钼 Molybdenum, Mo 920 µg 2,044.44%
Beans, Dry, Brown (0% moisture)
豆类,干的,棕色的(0% 水分)
钼 Molybdenum, Mo 1,150 µg 2,555.56%
Beans, Dry, Carioca (0% moisture)
豆类,干的,Carioca(0% 水分)
钼 Molybdenum, Mo 962 µg 2,137.78%
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
豆类,芸豆 kidney beans,所有类型,成熟种子,煮熟,不加盐
铁 Iron, Fe 2.22 mg 12.33%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
鹰嘴豆(孟加拉克),成熟的种子,水中煮熟,不加盐
叶酸 Folate, total (维生素 B9) 172 µg 43.00%
HOUSE FOODS Premium Firm Tofu
HOUSE FOODS 优质老豆腐
钙 Calcium, Ca 149 mg 11.46%
Lentils, mature seeds, cooked, boiled, without salt
小扁豆,成熟的种子,水中煮熟,不加盐
叶酸 Folate, total (维生素 B9) 181 µg 45.25%
Peanut butter with omega-3, creamy
含有 omega-3 的花生酱,奶油状
镁 Magnesium, Mg 191 mg 45.48%
钾 Potassium, K 780 mg 16.60%
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 10.34 mg 68.93%
Peanut butter, smooth style, with salt
花生酱,光滑奶油风格,加盐
总脂质 (脂肪) (Total lipid, fat) 51.1 g 65.51%
总脂肪 Total fat (NLEA) 47.9 g 61.41%
总糖类Sugars, Total NLEA 10.5 g
Peanuts, all types, oil-roasted, without salt
蛋白质 Protein 28.03 g 56.06%
Peanuts, spanish, oil-roasted, without salt
花生,西班牙,油烤,不加盐
烟酸 Niacin (维生素 B3) 14.933 mg 93.33%
Soy milk, unsweetened, plain, shelf stable
豆奶,不加糖,原味
钼 Molybdenum, Mo 58.38 µg 129.73%
生物素 Biotin (维生素 B7) 3.338 µg 11.13%
Soybeans, mature cooked, boiled, without salt
大豆,黄豆,水中煮熟,不加盐
蛋白质 Protein 18.21 g 36.42%
钾 Potassium, K 515 mg 10.96%
Soybeans, mature seeds, dry roasted
大豆,成熟种子,干烤
磷 Phosphorus, P 649 mg 51.92%
钾 Potassium, K 1,364 mg 29.02%
香料和草药  
Salt, table, iodized
食盐,食用,加碘
碘 Iodine, I 5,080 µg 3,386.67%
家禽食品  
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised
鸡肉,小鸡,鸡胸肉,去皮,去骨,只包括肉,炖熟
蛋白质 Protein 32.1 g 64.20%
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
鸡肉,小鸡,鸡胸肉,去皮,去骨,只包括肉,下火烤熟 grilled
烟酸 Niacin (维生素 B3) 12.133 mg 75.83%
泛酸 Pantothenic acid (维生素 B5) 1.71 mg 34.20%
维生素 B6 (Vitamin B6) 1.157 mg 68.06%
Chicken, liver, all classes, cooked, pan-fried
鸡肝,所有种类,锅中煎熟
硒 Selenium, Se 88.2 µg 160.36%
泛酸 Pantothenic acid (维生素 B5) 8.315 mg 166.30%
叶酸 Folate, total (维生素 B9) 560 µg 140.00%
胆固醇 Cholesterol 564 mg 188.00%
Turkey, retail parts, drumstick, meat and skin, cooked, roasted
火鸡,零售部件,火鸡腿,肉和皮,上下火烤熟 roasted
胆碱总量 Choline, total 113.9 mg 20.71%
Turkey, retail parts, drumstick, meat only, cooked, roasted
火鸡,火鸡腿,仅肉,烤熟的
维生素 B12 (Vitamin B12) 2.53 µg 105.42%
牛肉食品  
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
牛肉,夹眼牛排,无骨,仅可分离瘦肉,修剪至 0" 脂肪,所有等级,烧烤熟
锌 Zinc, Zn 10.54 mg 95.82%
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
牛肉、里脊肉、上部沙朗牛排,去骨,可分离瘦肉和脂肪,修剪至 1/8" 脂肪,所有等级,烧烤熟
锌 Zinc, Zn 9.99 mg 90.82%
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
牛肉、板牛排、去骨、外侧、可分离的瘦肉和脂肪,修剪至 0" 脂肪,所有等级,烧烤熟
铁 Iron, Fe 5.09 mg 28.28%
核黄素 Riboflavin (维生素 B2) 0.831 mg 63.92%
维生素 B12 (Vitamin B12) 7.72 µg 321.67%
Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
牛肉,肋眼牛排,带骨,带唇,可分离的瘦肉和脂肪,修剪至 1/8" 脂肪,所有等级,烧烤熟
总反式脂肪酸 Fatty acids, total trans 1.629 g
Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
牛肉,底部圆形,牛排,可分离瘦肉和脂肪,修剪至 1/8" 脂肪,所有等级,炖熟 braised
能量 Energy 247 kcal 12.35%
蛋白质 Protein 32.76 g 65.52%
胆碱总量 Choline, total 124.8 mg 22.69%
Beef, variety meats and by-products, liver, cooked, braised
牛肉、各种肉类和副产品、牛肝、炖熟 braised
磷 Phosphorus, P 497 mg 39.76%
烟酸 Niacin (维生素 B3) 17.525 mg 109.53%
胆碱总量 Choline, total 426 mg 77.45%
维生素 A , RAE (Vitamin A, RAE) 9,442 µg 1,049.11%
维生素 A Vitamin A, IU 31,714 IU 634.28%
胆固醇 Cholesterol 396 mg 132.00%
Beef, variety meats and by-products, liver, cooked, pan-fried
牛肉、各种肉类和副产品、牛肝、炒熟
铜 Copper, Cu 14.588 mg 1,620.89%
核黄素 Riboflavin (维生素 B2) 3.425 mg 263.46%
维生素 B6 (Vitamin B6) 1.027 mg 60.41%
维生素 B12 (Vitamin B12) 83.13 µg 3,463.75%
猪肉食品  
Pork, cured, bacon, cooked, restaurant
猪肉、腌制、培根、熟食、餐厅
总脂肪 Total fat (NLEA) 34.6 g 44.36%
钠 Sodium, Na 1,830 mg 79.57%
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted
猪肉、腌制的、火腿 -- 加水、整个、去骨、瘦肉和脂肪可分离、加热、上下火烤 roasted
钠 Sodium, Na 1,181 mg 51.35%
Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted
猪肉,新鲜的,腰部,乡村风格的排骨,瘦肉和脂肪可分离,带骨,上下火烤熟 roasted
硫胺素 Thiamin (维生素 B1) 0.82 mg 68.33%
Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled
猪肉,新鲜的,里脊肉,仅可分离的瘦肉,上火烤熟 broiled
蛋白质 Protein 30.42 g 60.84%
硫胺素 Thiamin (维生素 B1) 0.988 mg 82.33%
Pork, fresh, spareribs, separable lean and fat, cooked, braised
猪肉,新鲜的,小排骨,瘦肉和脂肪可分离,炖熟 braised
维生素 D Vitamin D (D2 + D3), International Units 104 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 2.6 µg 13.00%
Pork, fresh, variety meats and by-products, kidneys, cooked, braised
猪肉,新鲜的,各种肉类和副产品,猪腰,炖熟 braised
硒 Selenium, Se 311.5 µg 566.36%
泛酸 Pantothenic acid (维生素 B5) 2.873 mg 57.46%
Pork, fresh, variety meats and by-products, liver, cooked, braised
猪肉,新鲜的,各种肉类和副产品,肝脏,炖熟 braised
铁 Iron, Fe 17.92 mg 99.56%
维生素 A , RAE (Vitamin A, RAE) 5,405 µg 600.56%
Pork, ground, 96% lean / 4% fat, cooked, crumbles
猪肉,绞碎,96% 瘦肉/4% 脂肪,煮熟,碎粒
烟酸 Niacin (维生素 B3) 11.05 mg 69.06%
维生素 B6 (Vitamin B6) 0.717 mg 42.18%
Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled
猪肉,肩膀,小嫩肉,去骨,瘦肉和脂肪可分离,上火烤熟 broiled
胆碱总量 Choline, total 111.9 mg 20.35%
鱼类和贝类产品  
Crustaceans, lobster, northern, cooked, moist heat
甲壳类、龙虾、北方、湿热蒸熟
铜 Copper, Cu 1.55 mg 172.22%
Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)
甲壳类、虾、混合种类、湿热蒸熟(可能含有添加剂以保持水分)
胆碱总量 Choline, total 135.4 mg 24.62%
Fish, mackerel, Atlantic, cooked, dry heat
鱼,鲭鱼,大西洋,干热熟
维生素 B12 (Vitamin B12) 19 µg 791.67%
Fish, salmon, chinook, smoked
鱼、三文鱼、chinook、烟熏
维生素 D Vitamin D (D2 + D3), International Units 685 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 17.1 µg 85.50%
Fish, salmon, chinook, smoked, (lox), regular
鱼,三文鱼,奇努克chinook,烟熏,(lox),普通
钠 Sodium, Na 2,000 mg 86.96%
Fish, salmon, pink, cooked, dry heat
三文鱼,粉红色,干热煮熟
胆碱总量 Choline, total 113.4 mg 20.62%
Fish, sardine, Atlantic, canned in oil, drained solids with bone
鱼、沙丁鱼、大西洋、罐装油中、带骨固体
钙 Calcium, Ca 382 mg 29.38%
维生素 D Vitamin D (D2 + D3), International Units 193 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 4.8 µg 24.00%
Fish, trout, rainbow, farmed, cooked, dry heat
鳟鱼、彩虹、养殖、干热烧熟
泛酸 Pantothenic acid (维生素 B5) 1.99 mg 39.80%
维生素 D Vitamin D (D2 + D3), International Units 759 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 19 µg 95.00%
Fish, tuna, fresh, bluefin, cooked, dry heat
鱼,金枪鱼,新鲜,蓝鳍金枪鱼,干热熟
能量 Energy 184 kcal 9.20%
蛋白质 Protein 29.91 g 59.82%
维生素 B12 (Vitamin B12) 10.88 µg 453.33%
维生素 A , RAE (Vitamin A, RAE) 757 µg 84.11%
Fish, tuna, yellowfin, fresh, cooked, dry heat
鱼、金枪鱼、黄鳍金枪鱼、新鲜、干热熟
硒 Selenium, Se 108.2 µg 196.73%
烟酸 Niacin (维生素 B3) 22.07 mg 137.94%
维生素 B6 (Vitamin B6) 1.038 mg 61.06%
Mollusks, clam, mixed species, cooked, moist heat
软体动物、蛤蜊、混合种类、湿热煮熟
维生素 B12 (Vitamin B12) 98.89 µg 4,120.42%
Mollusks, oyster, eastern, wild, cooked, moist heat
软体动物,牡蛎,东部,野生的,湿热蒸熟
铁 Iron, Fe 9.21 mg 51.17%
锌 Zinc, Zn 78.6 mg 714.55%
铜 Copper, Cu 5.707 mg 634.11%
Mollusks, oyster, Pacific, cooked, moist heat
软体动物,牡蛎,太平洋,湿热蒸熟
硒 Selenium, Se 154 µg 280.00%
维生素 B12 (Vitamin B12) 28.8 µg 1,200.00%
香肠和午餐肉  
Frankfurter, beef, unheated
法兰克福香肠,牛肉,未加热
钠 Sodium, Na 872 mg 37.91%
总反式脂肪酸 Fatty acids, total trans 1.59 g
Pepperoni, beef and pork, sliced
意大利辣香肠、牛肉和猪肉,切片
总饱和脂肪酸 Fatty acids, total saturated 17.708 g 88.54%
Salami, cooked, beef
意大利腊肠,熟的,牛肉
氟化物 Fluoride, F 41.2 µg
Sausage, pork, chorizo, link or ground, cooked, pan-fried
香肠,猪肉,条,锅中煎熟
钠 Sodium, Na 983 mg 42.74%
脂肪和油脂  
Margarine, regular, 80% fat, composite, stick, without salt
人造黄油 Margarine,普通,80% 脂肪,合成的,棒状,无盐
总脂质 (脂肪) (Total lipid, fat) 80.71 g 103.47%
总反式脂肪酸 Fatty acids, total trans 14.89 g
Oil, corn
玉米油
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 22.6 mg 150.67%
Oil, olive, salad or cooking
能量 Energy 884 kcal 44.20%
Oil, wheat germ
小麦胚芽油
维生素 E (α-生育酚) Vitamin E alpha-tocopherol 149.4 mg 996.00%
烘焙食品  
Bread, whole-wheat, commercially prepared
面包,全麦,商业焙烧
能量 Energy 254 kcal 12.70%
Cookies, oatmeal, soft, with raisins
饼干,燕麦片,柔软,含葡萄干
总糖类Sugars, Total NLEA 34.8 g
甜食  
Candies, marshmallows
糖果、棉花糖
总糖类 Sugars, Total 57.56 g
Chocolate, dark, 70-85% cacao solids
黑巧克力,深色,70-85% 可可固体
总脂质 (脂肪) (Total lipid, fat) 42.63 g 54.65%
铁 Iron, Fe 11.9 mg 66.11%
镁 Magnesium, Mg 228 mg 54.29%
总饱和脂肪酸 Fatty acids, total saturated 24.489 g 122.45%
Honey
碳水化合物 Carbohydrate, by difference 82.4 g 29.96%
Sugars, powdered
糖,粉状
碳水化合物 Carbohydrate, by difference 99.77 g 36.28%
餐馆食品  
Restaurant, Chinese, sweet and sour pork
餐厅, 中餐, 糖醋猪肉
总糖类Sugars, Total NLEA 10.3 g
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