食物(每100g可食部分)能量、成分和升糖指数查询表。

以下数据来源于《中国食物成分表标标准版》第6版。

食物名称食物血糖生成指数(GI)可食部分(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
小麦(整粒煮)4110011.2359151212.41.774.10.8
粗麦粉(燕)6510010.2338143310.10.277.46
面条(强化蛋白质,细煮)2710024.230112628.90.665.60.8
面条(全麦粉,细)3710024.230112628.90.665.60.8
面条(白细,煮)4110024.230112628.90.665.60.8
面条(硬质小麦粉,细煮)5510024.230112628.90.665.60.8
线面条(实心,细)3510024.230112628.90.665.60.8
通心面(管状,粗)4510011.8351146811.90.175.50.4
面条(小麦粉,硬,扁粗)4610024.230112628.90.665.60.8
面条(硬质小麦粉,加鸡蛋,粗)4910024.230112628.90.665.60.8
面条(硬质小麦粉,细)5510024.230112628.90.665.60.8
面条(挂面,全麦粉)5710024.230112628.90.665.60.8
面条(挂面,精致小麦粉)5510024.230112628.90.665.60.8
馒头(全麦粉)8210043.922393471.1471.3
馒头(精致小麦粉)8510043.922393471.1471.3
馒头(富强粉)8810040.32359947.11.350.9
烙饼8010036.425810827.52.352.91.9
油条7510021.838816246.917.6510.9
米粉5410012.734914810.40.885.8
大米粥6910013.334614537.90.977.20.6
大米饭(籼米,糙米)7110013.334614537.90.977.20.6
大米饭(粳米,糙米)7810013.334614537.90.977.20.6
大米饭(籼米,精米)8210013.334614537.90.977.20.6
大米饭(粳米,精米)9010013.334614537.90.977.20.6
粘米饭/含直链淀粉高,煮5010013.334614537.90.977.20.6
粘米饭/含直链淀粉低,煮8810013.334614537.90.977.20.6
黑米饭5510014.334114279.42.572.23.9
速冻米饭8710013.334614537.90.977.20.6
糯米饭8710012.635014647.3178.30.8
大麦(整粒,煮)2510013.1327136710.21.473.39.9
黑麦(整粒,煮)3410010.9327138110.22.274.315.2
玉米(甜,煮)554671.311246941.222.82.9
玉米面(粗粉,煮)6810011.735214748.83.874.78
玉米面粥5010011.735214748.83.874.78
玉米糁粥5110012.532613787.41.278.8
小米(煮)7110011.6361151193.175.11.6
小米粥6010089.3461901.40.78.4
荞麦(黄)541001333714109.32.3736.5
荞麦面条5910014.2340144011.32.870.2
荞麦馒头6710014.2340144011.32.870.2
莜麦饭(整粒)491008.8391165013.78.667.7
糜子饭(整粒)721007.637615728.12.680.51
燕麦饭(整粒)4210010.2338143310.10.277.46
燕麦片粥5510010.2338143310.10.277.46

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
马铃薯629478.6813432.60.217.81.1
马铃薯(煮)6610081.5652723.2Tr14.20.2
*马铃薯(烤)6010080.8702931.80.116.40.4
*马铃薯(蒸)6510080.6692893Tr15.30.2
*马铃薯(用微波炉烤)829478.6813432.60.217.81.1
*马铃薯(烧烤,无油脂)859478.6813432.60.217.81.1
马铃薯粉条13.61005.636215368.40.582.73.5
甘薯(山芋)549083.4612600.70.215.3
甘薯(红,煮)779083.4612600.70.215.3
藕粉331006.437315590.2Tr930.1
粉丝汤(豆腐)321001533814130.80.283.71.1

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
黄豆(浸泡)181009.2407170433.115.937.39
豆腐(炖)3210083.3843516.65.33.4
豆腐干2410061.319782314.911.39.6
绿豆2710012.3329137621.60.8626.4
蚕豆(五香)1710010.5447187226.72040.40.5
扁豆381009.9339142025.30.461.96.5
鹰嘴豆3310011.3340143321.24.260.111.6
*豌豆4210010.4334139520.31.165.810.4
黑豆汤461009.940116783615.933.610.2

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
甜菜649074.88736410.123.55.9
胡萝卜(金笋)719689.23916210.210.21.3
南瓜(倭瓜、番瓜)758593.523970.70.15.30.8
山药(薯蓣)518384.8572401.90.212.40.8
芋头(蒸芋芨/毛芋)488885562361.30.212.71
绿菜花158391.6271113.50.63.7
菜花158293.220831.70.24.22.1
芹菜156793.122931.20.24.51.2
黄瓜159295.816650.80.22.90.5
茄子159393.423971.10.24.91.3
鲜青豆155369.613155013.1510.54
莴笋(各种类型)156295.5156210.12.80.6
生菜159496.712511.60.41.1
西红柿159795.215620.90.23.3
菠菜158991.2281162.60.34.51.7
胡萝卜(煮)3997903213310.28.1

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
苹果368586.1532270.40.213.71.7
368285.9512110.40.212.92.2
288988.9422120.60.110.11
桃(罐头,含果汁)3010084.9602550.30.214.5
杏干31258.833814162.70.483.24.4
杏罐头,含淡味果汁6410089.2401680.60.29.71.4
李子249190381570.70.28.70.9
樱桃228088461941.10.210.20.3
葡萄438688.5451850.40.310.31
葡萄干6410011.634414392.50.483.41.6
猕猴桃528383.4612570.80.614.52.6
256989421770.80.29.50.4
菠萝666888.4441820.50.128.93.1
芒果556090.6351460.60.28.21.3
芭蕉(甘蕉板蕉)536868.91154821.20.128.93.1
香蕉527077.1863641.10.220.8
西瓜725992.3311080.50.36.80.2
哈蜜瓜707191341430.50.17.90.2
428767.41255241.10.330.51.9

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
花生145348.331313101225.4137.7
腰果251002.161525442450.920.410.4

食物名称食物升糖指数(GI)食部(%)水分(g)总能量(Kcal)总能量(KJ)蛋白质(g)脂肪(g)碳水化合物(g)不溶性膳食纤维(g)
牛奶27.610087.6652713.33.64.90
脱脂牛奶3210091341463.50.34.60
低脂奶粉11.91003.6425179323.711.955.9
老年奶粉401003.5424178521.812.855.70.9
酸奶(加糖)4810081863632.82.612.9
酸奶(水果)4110081863632.82.612.9