高营养素食物示例

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，液体，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 Total Sugars 37.59 g 13.67%
	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 13.332 g 4.85%
	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 15.8 g 5.75%
	Blueberries, dried, sweetened 蓝莓干 dried blueberry，加糖的	总糖类 Total Sugars 67.5 g 24.55%
	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 47.9 g 17.42%
	Figs, raw 无花果，生的	总糖类 Total Sugars 16.26 g 5.91%
	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 Total Sugars 65.18 g 23.70%
	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 Total Sugars 65.7 g 23.89%
	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 10.5 g 3.82%
	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 34.8 g 12.65%
甜食
	Candies, marshmallows 糖果、棉花糖	总糖类 Total Sugars 57.56 g 20.93%
	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 10.3 g 3.75%