常見食物的熱量數值（千卡）

蛋類      

奶類

五榖類

脂肪類

肉類

蔬菜瓜果類

醬料類

糕餅及零食

點心

飲品

各類食物的熱量比較

    1碗飯＝1 1/2碗粉／上海麵／河粉＝2碗通粉／意粉＝麥包3片＝           粥3中號碗＝粟米片3中號碗＝消化餅5塊＝ 克力架12塊＝麥片（生）12湯匙＝  卜卜米3中號碗＝豬仔包2個

           1個橙／蘋果／梨／柑／皇帝蕉／奇異果      ＝1/2隻香蕉／西柚／楊桃／番石榴／芒果＝1/4個木瓜（小）＝荔枝5粒

蛋類：      

           雞蛋一隻（中號）                                 75

           蛋白一隻                                                    15

           蛋黃一隻                                                    60

           煎蛋一隻                                                   105

奶類：

           鮮奶一杯（250毫升或8安士）          163

           脫脂奶（250毫升或8安士）                 88

           淡奶（一平茶匙）                                    8

           煉奶（一平茶匙）                                  23

五榖類：

           飯一碗（180克）                                    263

           蛋麵（乾）（100克或2兩半）           372

           蛋麵（濕）（100克或2兩半）           120

           米粉（乾）（100克或2兩半）           360

           河粉（100克或2兩半）                         203

           通心粉（乾）（100克或2兩半）      368

脂肪類：

           牛油（30克或1安士）                          216

           植物牛油（30克或1安士）                  216

           芝士（30克或1安士）                             96

           豬油（30克或1安士）                          270

           植物油（30克或1安士）                      265

           花生油（30克或1安士）                      265

肉類：

           免治牛肉（100克或2兩半）               150

           （生）肥瘦

           免治牛肉（100克或2兩半）                260

           （生）半肥瘦

           牛扒（100克或2兩半）                         304

           鹹牛肉（100克或2兩半）                    240

           煎豬扒（100克或2兩半）                    451

           燒豬髀（100克或2兩半）                    317

           午餐肉（100克或2兩半）                    335

           香腸（100克或2兩半）                         326

           煎煙肉（100克或2兩半）                    674

           火腿（100克或2兩半）                         389

           燒羊髀（100克或2兩半）                    355

           白切雞（100克或2兩半）                    198

           燒雞（100克或2兩半）                         195

           龍蝦（100克或2兩半）                         100

           蟹肉（100克或2兩半）                           90

           蝦（100克或2兩半）                                90

蔬菜瓜果類：

           白菜（100克或2兩半）                          17

           生菜（100克或2兩半）                          14

           椰菜花（100克或2兩半）                      29

           番茄（100克或2兩半）                          20

           紅蘿蔔（100克或2兩半）                      37

           洋蔥（100克或2兩半）                          35

           炸洋蔥（100克或2兩半）                    355

           青豆（100克或2兩半）                           68

           蘋果一個（細）                                        55

           橙一個（細）                                            50

           香蕉一隻（細）                                        90

           皇帝蕉                                                           85

           芒果一個（細）                                        65

           檸檬一個（細）                                        20

           葡萄（15粒）                                              70

醬料類：

           花生醬（一平茶匙）                               24

           果醬（一平茶匙）                                    18

           蜜糖（一平茶匙）                                    22

           糖漿（一平茶匙）                                    20

           白糖（一平茶匙）                                    14

           沙律醬（一平茶匙）                                34

           番茄醬（一平茶匙）                                  5

糕餅及零食：

           蘋果批一件（90克）                                294

           熱狗一隻（88克）                                     255

           漢堡包一個（105克）                              235

           炸薯條（109克）                                       350

           炸雞髀（154克）                                       344

           雪糕一杯（大）（60克）                       109

           克力架餅兩塊                                                64

           甜餅兩塊                                                         54

           甜全麥餅                                                        141

點心：

           燒賣一件                                                          42

           山竹牛肉一件                                                96

           蝦餃一件                                                         37

           春卷半條                                                         68

           芋角一件                                                      113

           牛肉腸粉一條                                                79

           雞紮一件                                                          45

           魚翅餃一件                                                     39

           粉果一件                                                          44

飲品：

           汽水一杯（240毫升）                                  80

           黑咖啡一杯（240毫升）                               5

           茶一杯（240毫升）                                        1

           香檳一杯（240毫升）                               190

           鮮橙汁一杯（240毫升）                           108

           啤酒一杯（240毫升）                                 95

           奶昔一杯（290毫升）     

           朱古力奶昔                                                     364

           士多啤梨奶昔                                                345

           雲呢拿奶昔                                                     323

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