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	Total lipid (fat) 82.2 g 105.38% Total fat (NLEA) 65 g 83.33% Fatty acids, total saturated 45.6 g 228.00% Cholesterol 235 mg 78.33%
	Cheese, American, restaurant	Iodine, I 54.1 µg 36.07%
	Cheese, cheddar	Total fat (NLEA) 29 g 37.18%
	Cheese, cheddar, sharp, sliced	Fatty acids, total trans 1.179 g
	Cheese, cream	Fatty acids, total trans 1.173 g
	Cheese, goat, hard type	Riboflavin (Vitamin B2) 1.19 mg 91.54% Fatty acids, total saturated 24.609 g 123.05%
	Cheese, low-sodium, cheddar or colby	Fatty acids, total saturated 20.768 g 103.84%
	Cheese, parmesan, low sodium	Protein 41.6 g 83.20% Phosphorus, P 807 mg 64.56%
	Cheese, parmesan, shredded	Calcium, Ca 1,253 mg 96.38%
	Cheese, pasteurized process, American, vitamin D fortified	Sodium, Na 1,660 mg 72.17% Vitamin D (D2 + D3), International Units 301 IU Vitamin D (D2 + D3) 7.5 µg 37.50%
	Egg, duck, whole, fresh, raw	Cholesterol 884 mg 294.67%
	Egg, whole, cooked, fried	Protein 13.61 g 27.22% Cholesterol 401 mg 133.67%
	Egg, whole, cooked, hard-boiled	Vitamin D (D2 + D3) 2.2 µg 11.00%
	Egg, whole, cooked, poached	Riboflavin (Vitamin B2) 0.387 mg 29.77%
	Egg, yolk, raw, fresh	Phosphorus, P 390 mg 31.20% Vitamin A, RAE 381 µg 42.33%
	Eggs, Grade A, Large, egg whole	Iodine, I 49.1 µg 32.73% Choline, total 335 mg 60.91%
	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Phosphorus, P 923 mg 73.84%
	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Calcium, Ca 126 mg 9.69% Iodine, I 39.6 µg 26.40% Vitamin B12 0.55 µg 22.92%
	Yogurt, plain, skim milk	Calcium, Ca 199 mg 15.31%
蔬菜及蔬菜制品
	Amaranth leaves, cooked, boiled, drained, without salt	Potassium, K 641 mg 13.64%
	Bamboo shoots, cooked, boiled, drained, without salt	Potassium, K 533 mg 11.34%
	Beet greens, cooked, boiled, drained, without salt	Potassium, K 909 mg 19.34%
	Broccoli, cooked, boiled, drained, without salt	Vitamin K (phylloquinone) 141.1 µg 117.58%
	Broccoli, raw	Fiber, insoluble 2.4 g
	Carrots, cooked, boiled, drained, without salt	Fluoride, F 47.5 µg Vitamin A, RAE 852 µg 94.67% Vitamin A, IU 17,033 IU 340.66%
	Chard, swiss, raw	Vitamin K (phylloquinone) 830 µg 691.67%
	Chives, raw	Vitamin K (phylloquinone) 212.7 µg 177.25%
	Edamame, frozen, prepared	Folate, total (Vitamin B9) 311 µg 77.75%
	Kale, cooked, boiled, drained, without salt	Vitamin K (phylloquinone) 418.5 µg 348.75%
	Kale, raw	Calcium, Ca 254 mg 19.54% Vitamin C, total ascorbic acid 93.4 mg 103.78%
	Lotus root, raw	Fiber, total dietary 4.9 g 17.50%
	Mushroom, crimini	Biotin (Vitamin B7) 12.56 µg 41.87%
	Mushroom, enoki	Niacin (Vitamin B3) 6.987 mg 43.67%
	Mushroom, king oyster	Biotin (Vitamin B7) 10.83 µg 36.10%
	Mushroom, maitake	Biotin (Vitamin B7) 32.57 µg 108.57%
	Mushrooms, shiitake, cooked, with salt	Choline, total 80 mg 14.55%
	Mushrooms, white button	Biotin (Vitamin B7) 9.067 µg 30.22%
	Mushrooms, white, cooked, boiled, drained, with salt	Pantothenic acid (Vitamin B5) 2.16 mg 43.20%
	Mushrooms, white, stir-fried	Riboflavin (Vitamin B2) 0.463 mg 35.62%
	Mustard greens, cooked, boiled, drained, without salt	Vitamin A, RAE 618 µg 68.67% Vitamin A, IU 12,370 IU 247.40% Vitamin K (phylloquinone) 592.7 µg 493.92%
	Mustard spinach, (tendergreen), raw	Vitamin C, total ascorbic acid 130 mg 144.44%
	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Fiber, total dietary 4.5 g 16.07%
	Peppers, sweet, green, sauteed	Vitamin C, total ascorbic acid 177 mg 196.67%
	Peppers, sweet, red, sauteed	Vitamin E (alpha-tocopherol) 3.09 mg 20.60%
	Peppers, sweet, yellow, raw	Vitamin C, total ascorbic acid 183.5 mg 203.89%
	Potatoes, boiled, cooked in skin, flesh, with salt	Fluoride, F 49.4 µg Vitamin B6 0.299 mg 17.59%
	Potatoes, red, flesh and skin, baked	Potassium, K 545 mg 11.60%
	Seaweed, kelp, raw	Magnesium, Mg 121 mg 28.81%
	Soybeans, green, raw	Calcium, Ca 197 mg 15.15%
	Soybeans, mature seeds, sprouted, cooked, stir-fried	Copper, Cu 0.527 mg 58.56% Manganese, Mn 1.133 mg 49.26% Folate, total (Vitamin B9) 127 µg 31.75%
	Spinach, cooked, boiled, drained, with salt	Vitamin A, RAE 524 µg 58.22%
	Spinach, cooked, boiled, drained, without salt	Iron, Fe 3.57 mg 19.83% Manganese, Mn 0.935 mg 40.65% Fluoride, F 37.8 µg Vitamin A, IU 10,481 IU 209.62% Vitamin E (alpha-tocopherol) 2.08 mg 13.87% Vitamin K (phylloquinone) 493.6 µg 411.33%
	Spinach, raw	Folate, total (Vitamin B9) 194 µg 48.50%
	Squash, winter, acorn, cooked, baked, without salt	Potassium, K 437 mg 9.30%
	Squash, winter, butternut, cooked, baked, with salt	Vitamin A, IU 11,155 IU 223.10%
	Sweet potato, cooked, baked in skin, flesh, without salt	Potassium, K 475 mg 10.11% Vitamin A, RAE 961 µg 106.78% Vitamin A, IU 19,218 IU 384.36%
	Tomatoes, sun-dried	Total Sugars 37.59 g 75.18%
	Turnip greens, cooked, boiled, drained, with salt	Vitamin K (phylloquinone) 367.6 µg 306.33%
	Turnip greens, cooked, boiled, drained, without salt	Calcium, Ca 137 mg 10.54%
	Turnip greens, raw	Folate, total (Vitamin B9) 194 µg 48.50%
	Yam, cooked, boiled, drained, or baked, without salt	Potassium, K 670 mg 14.26%
水果和果汁
	Apples, fuji, with skin, raw	Sugars, Total 13.332 g 26.66%
	Avocados, raw, all commercial varieties	Pantothenic acid (Vitamin B5) 1.389 mg 27.78% Vitamin B6 0.257 mg 15.12%
	Avocados, raw, California	Fiber, total dietary 6.8 g 24.29%
	Bananas, ripe and slightly ripe, raw	Potassium, K 326 mg 6.94% Vitamin B6 0.209 mg 12.29% Sugars, Total 15.8 g 31.60%
	Blueberries, dried, sweetened	Total Sugars 67.5 g 135.00%
	Figs, dried, uncooked	Fiber, soluble 1.5 g Fiber, insoluble 8.3 g Sugars, Total 47.9 g 95.80%
	Figs, raw	Total Sugars 16.26 g 32.52%
	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fluoride, F 138 µg
	Grapes, muscadine, raw	Manganese, Mn 1.973 mg 85.78% Riboflavin (Vitamin B2) 1.5 mg 115.38%
	Kiwifruit, green, raw	Vitamin K (phylloquinone) 40.3 µg 33.58% Fiber, soluble 0.7 g Fiber, insoluble 2.3 g
	Kiwifruit, ZESPRI SunGold, raw	Vitamin C, total ascorbic acid 161.3 mg 179.22%
	Oranges, raw, navels	Vitamin C, total ascorbic acid 59.1 mg 65.67% Fiber, insoluble 1.8 g
	Peaches, yellow, raw	Fiber, soluble 0.6 g
	Pears, raw, bartlett	Fiber, soluble 0.3 g Fiber, insoluble 2.8 g
	Pineapple, raw, all varieties	Manganese, Mn 0.927 mg 40.30%
	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fluoride, F 233.9 µg Total Sugars 65.18 g 130.36%
	Raisins, golden, seedless	Carbohydrate, by difference 80.02 g 29.10% Total Sugars 65.7 g 131.40%
	Strawberries, raw	Fiber, soluble 0.7 g
谷物和面食
	Corn bran, crude	Carbohydrate, by difference 85.64 g 31.14% Fiber, total dietary 79 g 282.14%
	Corn flour, masa, enriched, white	Thiamin (Vitamin B1) 1.475 mg 122.92% Riboflavin (Vitamin B2) 0.805 mg 61.92% Niacin (Vitamin B3) 9.932 mg 62.08%
	Flour, rice, brown	Molybdenum, Mo 56.2 µg 124.89%
	Flour, rice, glutinous	Carbohydrate, by difference 80.1 g 29.13%
	Flour, wheat, all-purpose, enriched, bleached	Carbohydrate, by difference 77.3 g 28.11%
	Flour, wheat, all-purpose, enriched, unbleached	Thiamin (Vitamin B1) 1.05 mg 87.50%
	Flour, whole wheat, unenriched	Manganese, Mn 3.56 mg 154.78% Molybdenum, Mo 58.5 µg 130.00%
	Oats (Includes foods for USDA's Food Distribution Program)	Protein 16.89 g 33.78% Manganese, Mn 4.916 mg 213.74% Fiber, total dietary 10.6 g 37.86%
	Oats, whole grain, rolled, old fashioned	Biotin (Vitamin B7) 21.9 µg 73.00%
	Rice, white, medium-grain, enriched, cooked	Energy 130 kcal 6.50%
坚果和种子食品
	Nuts, almonds, dry roasted, with salt added	Energy 620 kcal 31.00% Total fat (NLEA) 53.4 g 68.46% Magnesium, Mg 258 mg 61.43% Riboflavin (Vitamin B2) 1.57 mg 120.77% Fiber, total dietary 11 g 39.29%
	Nuts, almonds, oil roasted, lightly salted	Calcium, Ca 291 mg 22.38% Vitamin E (alpha-tocopherol) 25.97 mg 173.13%
	Nuts, almonds, whole, raw	Biotin (Vitamin B7) 57.01 µg 190.03%
	Nuts, brazilnuts, raw	Selenium, Se 280.4 µg 509.82%
	Nuts, cashew nuts, dry roasted, without salt added	Zinc, Zn 5.6 mg 50.91% Copper, Cu 2.22 mg 246.67%
	Nuts, cashew nuts, oil roasted, without salt added	Magnesium, Mg 273 mg 65.00% Phosphorus, P 531 mg 42.48%
	Nuts, hazelnuts or filberts, dry roasted, without salt added	Manganese, Mn 5.55 mg 241.30%
	Nuts, macadamia nuts, dry roasted, without salt added	Total lipid (fat) 76.08 g 97.54% Thiamin (Vitamin B1) 0.71 mg 59.17% Fatty acids, total saturated 11.947 g 59.73%
	Nuts, pecans, dry roasted, without salt added	Manganese, Mn 3.933 mg 171.00%
	Nuts, pistachio nuts, dry roasted, without salt added	Potassium, K 1,007 mg 21.43% Thiamin (Vitamin B1) 0.695 mg 57.92% Vitamin B6 1.122 mg 66.00%
	Seeds, chia seeds, dried	Zinc, Zn 4.58 mg 41.64%
	Seeds, pumpkin and squash seed kernels, roasted, without salt	Iron, Fe 8.07 mg 44.83% Magnesium, Mg 550 mg 130.95% Phosphorus, P 1,174 mg 93.92% Manganese, Mn 4.49 mg 195.22%
	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Zinc, Zn 10.3 mg 93.64% Fiber, total dietary 18.4 g 65.71%
	Seeds, sunflower seed kernels from shell, dry roasted, with salt added	Sodium, Na 6,008 mg 261.22% Copper, Cu 1.83 mg 203.33% Selenium, Se 79.3 µg 144.18% Pantothenic acid (Vitamin B5) 7.042 mg 140.84% Folate, total (Vitamin B9) 237 µg 59.25% Vitamin E (alpha-tocopherol) 26.1 mg 174.00%
	Seeds, sunflower seed kernels, dry roasted, with salt added	Total fat (NLEA) 52.1 g 66.79%
	Seeds, sunflower seed kernels, dry roasted, without salt	Phosphorus, P 1,155 mg 92.40%
豆类和豆类产品
	Beans, Dry, Black (0% moisture)	Molybdenum, Mo 920 µg 2,044.44%
	Beans, Dry, Brown (0% moisture)	Molybdenum, Mo 1,150 µg 2,555.56%
	Beans, Dry, Carioca (0% moisture)	Molybdenum, Mo 962 µg 2,137.78%
	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	Iron, Fe 2.22 mg 12.33%
	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	Folate, total (Vitamin B9) 172 µg 43.00%
	HOUSE FOODS Premium Firm Tofu	Calcium, Ca 149 mg 11.46%
	Lentils, mature seeds, cooked, boiled, without salt	Folate, total (Vitamin B9) 181 µg 45.25%
	Peanut butter with omega-3, creamy	Magnesium, Mg 191 mg 45.48% Potassium, K 780 mg 16.60% Vitamin E (alpha-tocopherol) 10.34 mg 68.93%
	Peanut butter, smooth style, with salt	Total lipid (fat) 51.1 g 65.51% Total fat (NLEA) 47.9 g 61.41% Sugars, Total 10.5 g 21.00%
	Peanuts, all types, oil-roasted, without salt	Protein 28.03 g 56.06% Pantothenic acid (Vitamin B5) 1.202 mg 24.04%
	Peanuts, spanish, oil-roasted, without salt	Niacin (Vitamin B3) 14.933 mg 93.33%
	Soy milk, unsweetened, plain, shelf stable	Molybdenum, Mo 58.38 µg 129.73% Biotin (Vitamin B7) 3.338 µg 11.13%
	Soybeans, mature cooked, boiled, without salt	Protein 18.21 g 36.42% Potassium, K 515 mg 10.96%
	Soybeans, mature seeds, dry roasted	Phosphorus, P 649 mg 51.92% Potassium, K 1,364 mg 29.02%
香料和草药
	Salt, table, iodized	Iodine, I 5,080 µg 3,386.67%
家禽食品
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Protein 32.1 g 64.20%
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled	Niacin (Vitamin B3) 12.133 mg 75.83% Pantothenic acid (Vitamin B5) 1.71 mg 34.20% Vitamin B6 1.157 mg 68.06%
	Chicken, liver, all classes, cooked, pan-fried	Selenium, Se 88.2 µg 160.36% Pantothenic acid (Vitamin B5) 8.315 mg 166.30% Folate, total (Vitamin B9) 560 µg 140.00% Cholesterol 564 mg 188.00%
	Turkey, retail parts, drumstick, meat and skin, cooked, roasted	Choline, total 113.9 mg 20.71%
	Turkey, retail parts, drumstick, meat only, cooked, roasted	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	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	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	Iron, Fe 5.09 mg 28.28% Riboflavin (Vitamin B2) 0.831 mg 63.92% 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	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	Energy 247 kcal 12.35% Protein 32.76 g 65.52% Choline, total 124.8 mg 22.69%
	Beef, variety meats and by-products, liver, cooked, braised	Phosphorus, P 497 mg 39.76% Niacin (Vitamin B3) 17.525 mg 109.53% Choline, total 426 mg 77.45% Vitamin A, RAE 9,442 µg 1,049.11% Vitamin A, IU 31,714 IU 634.28% Cholesterol 396 mg 132.00%
	Beef, variety meats and by-products, liver, cooked, pan-fried	Copper, Cu 14.588 mg 1,620.89% Riboflavin (Vitamin B2) 3.425 mg 263.46% Vitamin B6 1.027 mg 60.41% Vitamin B12 83.13 µg 3,463.75%
猪肉食品
	Pork, cured, bacon, cooked, restaurant	Total fat (NLEA) 34.6 g 44.36% Sodium, Na 1,830 mg 79.57%
	Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted	Sodium, Na 1,181 mg 51.35%
	Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted	Thiamin (Vitamin B1) 0.82 mg 68.33%
	Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled	Protein 30.42 g 60.84% Thiamin (Vitamin B1) 0.988 mg 82.33%
	Pork, fresh, spareribs, separable lean and fat, cooked, braised	Vitamin D (D2 + D3), International Units 104 IU Vitamin D (D2 + D3) 2.6 µg 13.00%
	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	Selenium, Se 311.5 µg 566.36% Pantothenic acid (Vitamin B5) 2.873 mg 57.46%
	Pork, fresh, variety meats and by-products, liver, cooked, braised	Iron, Fe 17.92 mg 99.56% Vitamin A, RAE 5,405 µg 600.56%
	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Niacin (Vitamin B3) 11.05 mg 69.06% Vitamin B6 0.717 mg 42.18%
	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	Choline, total 111.9 mg 20.35%
鱼类和贝类产品
	Crustaceans, lobster, northern, cooked, moist heat	Copper, Cu 1.55 mg 172.22%
	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	Choline, total 135.4 mg 24.62%
	Fish, mackerel, Atlantic, cooked, dry heat	Vitamin B12 19 µg 791.67%
	Fish, salmon, chinook, smoked	Vitamin D (D2 + D3), International Units 685 IU Vitamin D (D2 + D3) 17.1 µg 85.50%
	Fish, salmon, chinook, smoked, (lox), regular	Sodium, Na 2,000 mg 86.96%
	Fish, salmon, pink, cooked, dry heat	Choline, total 113.4 mg 20.62%
	Fish, sardine, Atlantic, canned in oil, drained solids with bone	Calcium, Ca 382 mg 29.38% Vitamin D (D2 + D3), International Units 193 IU Vitamin D (D2 + D3) 4.8 µg 24.00%
	Fish, trout, rainbow, farmed, cooked, dry heat	Pantothenic acid (Vitamin B5) 1.99 mg 39.80% Vitamin D (D2 + D3), International Units 759 IU Vitamin D (D2 + D3) 19 µg 95.00%
	Fish, tuna, fresh, bluefin, cooked, dry heat	Energy 184 kcal 9.20% Protein 29.91 g 59.82% Vitamin B12 10.88 µg 453.33% Vitamin A, RAE 757 µg 84.11%
	Fish, tuna, yellowfin, fresh, cooked, dry heat	Selenium, Se 108.2 µg 196.73% Niacin (Vitamin B3) 22.07 mg 137.94% Vitamin B6 1.038 mg 61.06%
	Mollusks, clam, mixed species, cooked, moist heat	Vitamin B12 98.89 µg 4,120.42%
	Mollusks, oyster, eastern, wild, cooked, moist heat	Iron, Fe 9.21 mg 51.17% Zinc, Zn 78.6 mg 714.55% Copper, Cu 5.707 mg 634.11%
	Mollusks, oyster, Pacific, cooked, moist heat	Selenium, Se 154 µg 280.00% Vitamin B12 28.8 µg 1,200.00%
香肠和午餐肉
	Frankfurter, beef, unheated	Sodium, Na 872 mg 37.91% Fatty acids, total trans 1.59 g
	Pepperoni, beef and pork, sliced	Fatty acids, total saturated 17.708 g 88.54%
	Salami, cooked, beef	Fluoride, F 41.2 µg
	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sodium, Na 983 mg 42.74%
脂肪和油脂
	Margarine, regular, 80% fat, composite, stick, without salt	Total lipid (fat) 80.71 g 103.47% Fatty acids, total trans 14.89 g
	Oil, corn	Vitamin E (alpha-tocopherol) 22.6 mg 150.67%
	Oil, olive, extra virgin	Total fat (NLEA) 93.7 g 120.13%
	Oil, olive, salad or cooking	Energy 884 kcal 44.20%
	Oil, safflower, salad or cooking, linoleic, (over 70%)	Total lipid (fat) 100 g 128.21%
	Oil, soybean, salad or cooking	Vitamin K (phylloquinone) 183.9 µg 153.25%
	Oil, wheat germ	Vitamin E (alpha-tocopherol) 149.4 mg 996.00%
烘焙食品
	Bread, whole-wheat, commercially prepared	Energy 254 kcal 12.70%
	Cookies, oatmeal, soft, with raisins	Sugars, Total 34.8 g 69.60%
甜食
	Candies, marshmallows	Total Sugars 57.56 g 115.12%
	Chocolate, dark, 70-85% cacao solids	Total lipid (fat) 42.63 g 54.65% Iron, Fe 11.9 mg 66.11% Magnesium, Mg 228 mg 54.29% Fatty acids, total saturated 24.489 g 122.45%
	Honey	Carbohydrate, by difference 82.4 g 29.96%
	Sugars, powdered	Carbohydrate, by difference 99.77 g 36.28%
餐馆食品
	Restaurant, Chinese, sweet and sour pork	Sugars, Total 10.3 g 20.60%