使用说明How to Use This Chart
以下数据均为 每 100g 可食用部分 的参考热量（大卡）。实际热量因品种、产地、烹饪方式会有 ±10% 的浮动。带皮、带骨、带壳的食物重量已折合成可食部分。本表收录了 200+ 常见食物，按类别整理方便速查。All values below are calories per 100g of edible portion. Actual calories may vary ±10% depending on variety, origin, and cooking method. Weights for foods with skin, bones, or shells have been converted to edible portions. This chart covers 200+ common foods organized by category for quick reference.
如何使用这个表格：How to use this chart:
- 了解你常吃的食物大概有多少热量，做到心中有数Learn the approximate calories of foods you eat regularly
- 对比同类食物选择热量更低的选项Compare similar foods to choose lower-calorie options
- 可以用作饮食记录和热量估算的参考Use as a reference for meal logging and calorie estimation
- 配合 减脂期饮食计划 一起使用效果更佳Best used alongside our Fat Loss Diet Guide
🌾 主食类🌾 Grains
主食是碳水的主要来源，也是很多人减脂期第一个想到要砍掉的东西。但完全不吃碳水会导致精力不足和暴食欲望，关键是选对种类和控制分量。Grains are the primary source of carbohydrates and often the first thing people cut during fat loss. But eliminating carbs entirely leads to low energy and cravings — the key is choosing the right types and controlling portions.
| 食物Food | 每 100g 热量（大卡）Calories per 100g | 备注Notes |
|---|---|---|
| 白米饭（煮熟）White rice (cooked) | 116 | 一碗约 200g ≈ 232 大卡One bowl ~200g ≈ 232 kcal |
| 糙米饭（煮熟）Brown rice (cooked) | 111 | 膳食纤维更多，饱腹感更强More fiber, better satiety |
| 小米粥Millet porridge | 46 | 含水量高，热量低High water content, low calorie |
| 白面条（煮熟）White noodles (cooked) | 110 | 精制碳水，GI 较高Refined carbs, high GI |
| 荞麦面（煮熟）Soba noodles (cooked) | 99 | 低 GI，减脂推荐Low GI, recommended for fat loss |
| 全麦面包Whole-wheat bread | 246 | 一片约 40g ≈ 98 大卡One slice ~40g ≈ 98 kcal |
| 白馒头White steamed bun | 233 | 一个约 100gOne bun ~100g |
| 燕麦片（生）Oatmeal (raw) | 377 | 一次约 40g ≈ 151 大卡One serving ~40g ≈ 151 kcal |
| 红薯（生）Sweet potato (raw) | 86 | 烤熟后约 100 大卡~100 kcal when baked |
| 紫薯（生）Purple potato (raw) | 82 | 花青素丰富Rich in anthocyanins |
| 土豆（生）Potato (raw) | 76 | 油炸（薯条）翻 3 倍Fried (fries) = 3x calories |
| 玉米（甜）Sweet corn | 112 | 一根约 200g ≈ 224 大卡One ear ~200g ≈ 224 kcal |
| 藜麦（生）Quinoa (raw) | 368 | 一次约 30g 干重 ≈ 110 大卡~30g dry ≈ 110 kcal |
| 年糕Rice cake | 153 | 糯米制品，热量偏高Glutinous rice, higher calorie |
| 意大利面（煮熟）Spaghetti (cooked) | 131 | 全麦版本更低 GIWhole-wheat version is lower GI |
| 法棍面包Baguette | 289 | 外脆内软，每 100g 热量较高Higher calorie density |
🥩 肉类与蛋白🥩 Meat & Protein
肉类是蛋白质的主力来源。注意红肉和白肉的区分——鸡鱼虾属于白肉，脂肪含量通常更低。带皮的禽肉热量会高出不少。Meat is the primary source of protein. Note the difference between white meat (chicken, fish, shrimp — lower fat) and red meat. Poultry with skin is significantly higher in calories.
| 食物Food | 每 100g 热量（大卡）Cal/100g | 蛋白质（g）Protein (g) | 备注Notes |
|---|---|---|---|
| 鸡胸肉（去皮）Chicken breast (skinless) | 133 | 31 | 减脂王牌，低脂高蛋白Fat loss king — low fat, high protein |
| 鸡腿肉（去皮）Chicken thigh (skinless) | 146 | 26 | 比鸡胸略肥，口感更好Slightly fattier, better texture |
| 鸡翅中（带皮）Chicken wing (with skin) | 222 | 18 | 皮是脂肪大户Skin is mostly fat |
| 火鸡胸肉Turkey breast | 135 | 29 | 比鸡胸还瘦Even leaner than chicken |
| 猪里脊Pork tenderloin | 155 | 28 | 猪肉中最瘦的部位Leanest cut of pork |
| 猪五花Pork belly | 395 | 14 | 脂肪含量极高Extremely high fat |
| 猪排骨Pork ribs | 264 | 18 | 肥瘦相间，热量中等偏高Moderate-high calorie |
| 牛里脊（瘦）Beef tenderloin (lean) | 155 | 27 | 优质红肉Quality red meat |
| 牛腩Beef brisket | 215 | 21 | 带筋带肥，热量较高Higher fat content |
| 牛绞肉（瘦）Ground beef (lean) | 192 | 24 | 93/7 瘦肥比93/7 lean-to-fat ratio |
| 羊肉（瘦）Lamb (lean) | 204 | 26 | 比牛肉脂肪略高Slightly higher fat than beef |
| 羊肉（腿）Lamb leg | 247 | 22 | 适量食用Eat in moderation |
| 培根Bacon | 541 | 12 | 加工肉类，高脂高钠Processed, high fat & sodium |
| 香肠（猪肉）Pork sausage | 310 | 16 | 加工肉类，注意分量Watch portion size |
| 鸡蛋（全蛋）Whole egg | 144 | 13 | 约 70 大卡/个~70 kcal per egg |
| 鸡蛋白Egg white | 52 | 11 | 纯蛋白，几乎无脂肪Pure protein, almost no fat |
| 豆腐（嫩）Soft tofu | 62 | 6 | 植物蛋白首选Top plant protein choice |
| 豆干Dried tofu | 141 | 16 | 比嫩豆腐热量高，蛋白质更密集Higher calorie, more protein-dense |
| 豆腐皮Tofu skin | 410 | 44 | 高蛋白但热量较高High protein but calorie-dense |
🦐 海鲜水产🦐 Seafood
海鲜是优质蛋白质和 Omega-3 脂肪酸的重要来源。总体来说，海鲜的热量低于陆生肉类，是非常好的减脂期蛋白质选择。Seafood is an excellent source of quality protein and Omega-3 fatty acids. Generally, seafood has lower calories than land-based meats, making it an ideal protein choice during fat loss.
| 食物Food | 每 100g 热量（大卡）Cal/100g | 蛋白质（g）Protein (g) | 备注Notes |
|---|---|---|---|
| 三文鱼（生）Salmon (raw) | 178 | 20 | 富含 Omega-3Rich in Omega-3 |
| 三文鱼（烤）Salmon (baked) | 198 | 22 | 烤制后水分减少，热量略升Slightly higher after baking |
| 鲈鱼Sea bass | 92 | 19 | 低脂高蛋白白肉鱼Low fat, high protein |
| 鳕鱼Cod | 82 | 18 | 极低脂肪，肉质细嫩Very low fat, tender texture |
| 龙利鱼/巴沙鱼Basa/Pangasius | 70 | 15 | 常见冷冻鱼柳，热量低Common frozen fillet, low calorie |
| 金枪鱼（油浸）Tuna (oil-packed) | 198 | 29 | 沥油后热量可降低约 30%Drain oil to reduce ~30% calories |
| 金枪鱼（水浸）Tuna (water-packed) | 116 | 25 | 减脂推荐选择水浸Choose water-packed for fat loss |
| 虾仁（鲜）Shrimp (fresh) | 87 | 20 | 极低脂，热量极低Extremely low fat and calories |
| 螃蟹（蒸）Crab (steamed) | 87 | 18 | 清蒸最佳，避免炒蟹Best steamed, avoid stir-fried |
| 扇贝Scallops | 88 | 17 | 鲜甜低卡Sweet and low calorie |
| 蛤蜊/文蛤Clams | 62 | 11 | 极低热量，高矿物质Very low calorie, high minerals |
| 带鱼（炸）Ribbonfish (fried) | 210 | 18 | 清蒸比油炸热量低一半Steamed = half the calories |
| 鳗鱼（烤）Eel (grilled) | 255 | 20 | 脂肪含量较高，适量食用Higher fat, eat in moderation |
| 鱿鱼Squid | 92 | 17 | 高蛋白低脂，但烤鱿鱼刷酱后热量翻倍High protein, low fat — sauce doubles calories |
| 龙虾Lobster | 89 | 19 | 低脂高蛋白，奢侈选择Low fat, high protein |
| 生蚝Oysters | 68 | 7 | 高锌，适量食用High in zinc |
🥦 蔬菜类🥦 Vegetables
绝大多数蔬菜热量极低，富含膳食纤维、维生素和矿物质，是减脂期可以「放心吃」的食物类别。除了淀粉类蔬菜（土豆、莲藕、山药），其他绿色叶菜和瓜类基本可以忽略热量。Most vegetables are extremely low in calories while being rich in fiber, vitamins, and minerals. They are the "eat freely" category during fat loss. Except for starchy vegetables (potatoes, lotus root, yam), leafy greens and gourds are essentially negligible in calories.
| 食物Food | 每 100g 热量（大卡）Cal/100g | 备注Notes |
|---|---|---|
| 西蓝花Broccoli | 34 | 高纤维，维生素 C 丰富High fiber, rich in Vit C |
| 菠菜Spinach | 23 | 铁含量高High in iron |
| 生菜Lettuce | 15 | 热量极低，沙拉必备Extremely low calorie |
| 羽衣甘蓝Kale | 49 | 超级食物，营养密度高Superfood, nutrient-dense |
| 芝麻菜Arugula | 25 | 独特风味，低卡Distinct flavor, low calorie |
| 番茄Tomato | 18 | 一个中等约 150g ≈ 27 大卡One medium ~150g ≈ 27 kcal |
| 黄瓜Cucumber | 15 | 含水量 96%96% water content |
| 冬瓜Winter melon | 11 | 极低热量，消水肿Very low calorie |
| 芹菜Celery | 16 | 咀嚼本身也在消耗热量Chewing it burns calories too |
| 彩椒Bell pepper | 22 | 维生素 C 是柠檬的 3 倍3x the Vit C of lemon |
| 蘑菇Mushroom | 22 | 低卡，鲜味浓Low calorie, umami-rich |
| 金针菇Enoki mushroom | 32 | 高纤维，低卡High fiber, low calorie |
| 芦笋Asparagus | 20 | 天然利尿，高叶酸Natural diuretic, high folate |
| 秋葵Okra | 33 | 膳食纤维丰富Rich in dietary fiber |
| 洋葱Onion | 39 | 烹饪后变甜，天然增味菜Sweetens when cooked |
| 胡萝卜Carrot | 37 | 含糖量比叶菜高Higher sugar than leafy greens |
| 莲藕Lotus root | 73 | 淀粉类蔬菜，需计入碳水Starchy, count as carbs |
| 山药Yam | 57 | 可作主食替代Can replace staple carbs |
| 茄子Eggplant | 25 | 吸油能力极强，注意烹饪方式Absorbs oil heavily |
| 豆芽Bean sprouts | 21 | 低卡爽脆Low calorie, crunchy |
🍎 水果类🍎 Fruits
水果虽好，但含糖量不低。减脂期建议每天摄入 200~300g 水果（约一个中等苹果的量）。尽量选低糖水果，高糖水果（榴莲、荔枝、龙眼）需控制分量。Fruits are healthy but contain significant sugar. During fat loss, aim for 200-300g of fruit per day (about one medium apple). Choose low-sugar fruits and limit high-sugar options like durian, lychee, and longan.
| 食物Food | 每 100g 热量（大卡）Cal/100g | 备注Notes |
|---|---|---|
| 苹果Apple | 52 | 一个中等约 250g ≈ 130 大卡One medium ~250g ≈ 130 kcal |
| 香蕉Banana | 89 | 一根约 120g ≈ 107 大卡，碳水较高One ~120g ≈ 107 kcal, higher carbs |
| 橙子Orange | 47 | 维生素 C 丰富Rich in Vitamin C |
| 蓝莓Blueberry | 57 | 抗氧化能力极强Powerful antioxidant |
| 草莓Strawberry | 32 | 低糖水果代表Low-sugar fruit choice |
| 西瓜Watermelon | 30 | 含水量高，适量吃High water content |
| 葡萄Grapes | 69 | 含糖量较高，一把约 150gHigher sugar |
| 猕猴桃Kiwi | 61 | 一个约 100gOne ~100g |
| 火龙果Dragon fruit | 55 | 白心比红心含糖量略低White flesh has slightly less sugar |
| 芒果Mango | 60 | 一个中等约 300g 可食≈180 大卡One medium ~300g edible ≈ 180 kcal |
| 榴莲Durian | 147 | 热量极高，减脂期谨慎Very high calorie, limit during fat loss |
| 荔枝Lychee | 66 | 一颗约 5g 果肉≈3 大卡One fruit ~5g pulp ≈ 3 kcal |
| 牛油果Avocado | 167 | 富含健康脂肪，非低卡但营养好Rich in healthy fats |
| 柠檬Lemon | 29 | 泡水喝几乎 0 热量Nearly 0 kcal in water |
| 哈密瓜Cantaloupe | 34 | 低热量，高维生素 ALow calorie, high Vit A |
| 菠萝Pineapple | 50 | 含菠萝蛋白酶助消化Contains bromelain for digestion |
| 樱桃Cherry | 63 | 抗氧化，但含糖不低Antioxidant but moderate sugar |
| 柚子Pomelo/Grapefruit | 42 | 低糖高纤维，减脂推荐Low sugar, high fiber |
🥛 乳制品与蛋类🥛 Dairy & Eggs
乳制品是钙和蛋白质的好来源。减脂期建议选择低脂或脱脂版本，全脂奶热量较高但饱腹感也更强。Dairy is an excellent source of calcium and protein. During fat loss, choose low-fat or skim versions. Whole milk has more calories but also provides greater satiety.
| 食物Food | 每 100g/mL 热量（大卡）Cal/100g | 备注Notes |
|---|---|---|
| 全脂牛奶Whole milk | 61 | 一杯 250ml ≈ 152 大卡One cup 250ml ≈ 152 kcal |
| 脱脂牛奶Skim milk | 34 | 一杯 250ml ≈ 85 大卡One cup 250ml ≈ 85 kcal |
| 无糖酸奶Plain yogurt | 61 | 希腊酸奶质地更稠，蛋白质更高Greek yogurt is thicker, higher protein |
| 希腊酸奶（无糖）Greek yogurt (plain) | 59 | 蛋白质约 10g/100g~10g protein per 100g |
| 茅屋芝士Cottage cheese | 98 | 低脂高蛋白，减脂期推荐Low fat, high protein |
| 全脂芝士片Cheese slice (full fat) | 333 | 一片约 20g ≈ 67 大卡One slice ~20g ≈ 67 kcal |
| 马苏里拉芝士Mozzarella cheese | 280 | 比切达芝士热量低Lower calorie than cheddar |
| 奶粉（全脂）Whole milk powder | 496 | 加水冲调后按比例算Reconstitute with water |
| 淡奶油Heavy cream | 345 | 高脂肪，少量使用High fat, use sparingly |
| 豆奶（无糖）Soy milk (unsweetened) | 33 | 植物基替代，低卡Plant-based, low calorie |
| 杏仁奶（无糖）Almond milk (unsweetened) | 17 | 最低热量的奶替代品Lowest calorie milk alternative |
| 椰子奶Coconut milk | 230 | 罐装椰奶脂肪含量较高Canned version is high fat |
🍹 饮品与酒类🍹 Beverages & Alcohol
液体热量是减脂期最容易忽视的部分。一杯奶茶、一罐可乐看起来不起眼，但实际上可能相当于半顿饭的热量。Liquid calories are the most overlooked source of hidden calories during fat loss. A bubble tea or a can of soda may seem harmless but can contain as many calories as half a meal.
| 食物Food | 每 100mL 热量（大卡）Cal/100mL | 常见份量Typical Serving | 实际热量Actual Cal |
|---|---|---|---|
| 白开水/苏打水Water/Sparkling water | 0 | 任意量Any amount | 0 |
| 黑咖啡Black coffee | 2 | 一杯 250mlOne cup 250ml | ~5 |
| 拿铁（全脂奶）Latte (whole milk) | 53 | 大杯 480mlLarge 480ml | ~254 |
| 拿铁（脱脂奶）Latte (skim milk) | 32 | 大杯 480mlLarge 480ml | ~154 |
| 奶茶（珍珠，全糖）Bubble tea (full sugar) | 62 | 中杯 500mlMedium 500ml | ~310 |
| 奶茶（无糖）Bubble tea (no sugar) | 38 | 中杯 500mlMedium 500ml | ~190 |
| 可乐（含糖）Coca-Cola (regular) | 42 | 一罐 330mlOne can 330ml | ~139 |
| 可乐（零度）Coke Zero | 0.3 | 一罐 330mlOne can 330ml | ~1 |
| 果汁（盒装）Juice (packaged) | 48 | 一盒 250mlOne box 250ml | ~120 |
| 鲜榨橙汁Fresh orange juice | 45 | 一杯 250mlOne cup 250ml | ~113 |
| 啤酒Beer | 43 | 一瓶 500mlOne bottle 500ml | ~215 |
| 白酒（52°）Baijiu/Liquor (52%) | 298 | 一两 50mlOne shot 50ml | ~149 |
| 红酒（干红）Red wine (dry) | 85 | 一杯 150mlOne glass 150ml | ~128 |
| 白葡萄酒（干白）White wine (dry) | 82 | 一杯 150mlOne glass 150ml | ~123 |
| 鸡尾酒（莫吉托）Cocktail (Mojito) | 75 | 一杯 300mlOne glass 300ml | ~225 |
| 花生牛奶/核桃露Walnut/Peanut milk | 66 | 一瓶 300mlOne bottle 300ml | ~198 |
🍝 西餐常见菜🍝 Western Dishes
西餐的热量差异极大——一份简单的沙拉可能只有 200 大卡，而一份奶油意面或披萨可能轻松超过 800 大卡。知道每道菜的热量，能帮你在外食时做出更明智的选择。Western dish calories vary dramatically — a simple salad might be 200 kcal while a creamy pasta or pizza can easily exceed 800 kcal. Knowing the calories helps you make smarter choices when dining out.
| 食物Food | 份量Serving | 热量（大卡）Calories |
|---|---|---|
| 凯撒沙拉（无鸡肉）Caesar salad (no chicken) | 1 份serving | ~340 |
| 凯撒沙拉（加鸡胸）Caesar salad (with chicken) | 1 份serving | ~430 |
| 田园沙拉（油醋汁）Garden salad (vinaigrette) | 1 份serving | ~210 |
| 意大利面（番茄酱）Spaghetti (marinara) | 1 份 ~400gserving | ~480 |
| 意大利面（奶油/碳烤）Spaghetti (carbonara) | 1 份 ~400gserving | ~720 |
| 玛格丽特披萨Margherita pizza | 2 片slices | ~550 |
| 意式腊肠披萨Pepperoni pizza | 2 片slices | ~620 |
| 汉堡（双层牛肉）Double cheeseburger | 1 个burger | ~540 |
| 烤三文鱼配蔬菜Grilled salmon with veggies | 1 份serving | ~420 |
| 牛排（西冷 200g）Sirloin steak 200g | 1 块piece | ~380 |
| 奶油蘑菇汤Cream of mushroom soup | 1 碗 250mlbowl | ~190 |
| 罗宋汤Borscht | 1 碗 250mlbowl | ~110 |
| 薯条（中份）French fries (medium) | 1 份 ~120gserving | ~360 |
| 牛油果吐司Avocado toast | 1 片slice | ~320 |
| 帕尼尼（鸡肉）Chicken panini | 1 个sandwich | ~450 |
| 提拉米苏Tiramisu | 1 块 ~120gslice | ~340 |
🥢 中餐常见菜🥢 Chinese Dishes
中餐烹饪方式多样，同一种食材用不同做法热量可相差数倍。一般来说，清蒸、水煮、凉拌的菜品热量最低，红烧和爆炒次之，油炸和勾芡菜品热量最高。Chinese cuisine uses diverse cooking methods. The same ingredient can have vastly different calories depending on preparation. Generally, steamed, boiled, and cold dishes are lowest; braised and stir-fried are moderate; deep-fried and heavily sauced dishes are highest.
| 食物Food | 份量Serving | 热量（大卡）Calories |
|---|---|---|
| 白米饭（一碗）White rice (one bowl) | ~200g | ~232 |
| 番茄炒蛋Tomato scrambled eggs | 1 份serving | ~220 |
| 麻婆豆腐Mapo tofu | 1 份serving | ~280 |
| 鱼香肉丝Yu Xiang shredded pork | 1 份serving | ~360 |
| 宫保鸡丁Kung Pao chicken | 1 份serving | ~350 |
| 回锅肉Twice-cooked pork | 1 份serving | ~450 |
| 红烧肉Braised pork belly | 1 份serving | ~520 |
| 红烧牛肉Braised beef | 1 份serving | ~310 |
| 清蒸鱼Steamed whole fish | 1 份 ~200gserving | ~190 |
| 糖醋里脊Sweet & sour pork | 1 份serving | ~410 |
| 清炒时蔬Stir-fried seasonal veggies | 1 份serving | ~120 |
| 干煸四季豆Dry-fried green beans | 1 份serving | ~280 |
| 炒青菜（少油）Stir-fried greens (light oil) | 1 份serving | ~90 |
| 水煮牛肉/水煮鱼Sichuan boiled beef/fish | 1 份serving | ~420 |
| 蒸饺/水饺（猪肉）Steamed/boiled dumplings (pork) | 6 个pieces | ~300 |
| 煎饺/锅贴Pan-fried dumplings | 6 个pieces | ~390 |
| 春卷（炸）Spring roll (fried) | 3 个pieces | ~270 |
| 蛋花汤Egg drop soup | 1 碗bowl | ~70 |
🍔 快餐速食🍔 Fast Food
快餐是减脂期最大的挑战之一——它们通常高热量、高脂肪、高钠、低营养密度。但并不意味着一口不能碰，关键是要知道你在吃什么。Fast food is one of the biggest challenges during fat loss — typically high in calories, fat, and sodium while being low in nutritional density. But that doesn't mean you can never have it. The key is knowing what you're eating.
| 食物Food | 份量Serving | 热量（大卡）Calories |
|---|---|---|
| 麦当劳巨无霸McDonald's Big Mac | 1 个burger | ~550 |
| 麦当劳麦辣鸡腿堡McDonald's McSpicy Chicken | 1 个burger | ~470 |
| 麦当劳麦乐鸡（6块）McDonald's Chicken McNuggets (6) | 6 块pieces | ~270 |
| 麦当劳薯条（中）McDonald's Medium Fries | 1 份serving | ~380 |
| 肯德基香辣鸡腿堡KFC Zinger Burger | 1 个burger | ~490 |
| 肯德基原味鸡（一块）KFC Original Recipe Chicken (1 pc) | 1 块piece | ~250 |
| 肯德基蛋挞KFC Egg Tart | 1 个piece | ~190 |
| 赛百味三明治（6寸，鸡胸）Subway 6" Chicken Breast | 1 个sandwich | ~320 |
| 赛百味三明治（6寸，意式经典）Subway 6" Italian BMT | 1 个sandwich | ~410 |
| 必胜客超级至尊披萨（1片）Pizza Hut Super Supreme (1 slice) | 1 片slice | ~320 |
| 方便面（油炸）Instant noodles (fried) | 1 包 85gpacket | ~402 |
| 薯片（原味）Potato chips (plain) | 1 小包 40gsmall bag | ~214 |
| 奥利奥饼干Oreo cookies | 3 片 30gpieces | ~144 |
| 辣条Spicy gluten sticks (latiao) | 1 小包 50gsmall pack | ~175 |
| 热狗Hot dog | 1 个piece | ~290 |
| 炸鱼薯条（一份）Fish & chips (1 serving) | 1 份serving | ~680 |
🍳 烹饪建议🍳 Cooking Tips
同样的食材经过不同烹饪方式，热量天差地别。掌握这些技巧，能让你在不牺牲美味的前提下大幅降低热量。The same ingredients prepared differently can have vastly different calories. Master these tips to significantly reduce calories without sacrificing flavor.
- 油是关键：Oil is the key: 1 汤勺食用油（15ml）≈ 135 大卡！炒菜放两勺油，额外加 270 大卡。1 tablespoon of oil (15ml) ≈ 135 kcal! Two tablespoons of oil in a stir-fry = 270 extra calories.
- 蒸煮 > 炒 > 炸：Steam > Stir-fry > Deep-fry: 清蒸、水煮、凉拌的菜品热量最低，爆炒次之，油炸最可怕——食材会吸走大量油脂。Steamed, boiled, and cold dishes are lowest calorie; stir-fry is moderate; deep-frying is the worst as food absorbs large amounts of oil.
- 酱料是陷阱：Sauces are traps: 沙拉酱 100g ≈ 550 大卡。建议用油醋汁、柠檬汁、酸奶代替。Mayonnaise 100g ≈ 550 kcal. Replace with vinaigrette, lemon juice, or yogurt.
- 汤底：Soup bases: 骨头汤、红烧汁、咖喱汁富含脂肪和糖，少喝汤、多吃料。Bone broth, braising sauces, and curry are rich in fat and sugar. Eat the solids, skip the liquid.
这份食物热量表已经包含了我们日常最常见的食物。建议收藏本文或使用 热量管理助手 进行实时查询，慢慢你就能做到看一眼食物就大概知道热量——这是科学饮食的第一步。This calorie chart covers the most common foods in our daily diet. Bookmark this page or use the Calorie Manager app for real-time queries. Gradually, you'll be able to estimate calories at a glance — the first step toward scientific eating.