『脂質』をたくさん含む食べ物ランキング

スポンサーリンク

脂質とは?

脂質のイメージ脂質は、糖質やタンパク質と共に「三大栄養素」とされる重要な栄養成分。

一般に油・脂肪と呼び、カラダを動かすエネルギー源や細胞の材料、皮下脂肪となりカラダを寒さから守るといった働きを持つ。

また、脂溶性ビタミンの吸収を促進するといった側面も持つが、1g=9kcalと高カロリーで過剰な摂取は肥満に繋がる恐れがある。

1日の推奨摂取量は必要エネルギーの20~30%ほどで、2000kcalなら【2000kcal * (0.2~0.3) / 9(kcal) = 44~66g】の脂質が好ましいということになる。

脂質を含む食品ランキング


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1(植物油脂類) オリーブ油100 g/100g
2(植物油脂類) ごま油100 g/100g
3(植物油脂類) 米ぬか油100 g/100g
4(植物油脂類) サフラワー油 ハイオレイック100 g/100g
5(植物油脂類) 大豆油100 g/100g
6(植物油脂類) 調合油100 g/100g
7(植物油脂類) とうもろこし油100 g/100g
8(植物油脂類) なたね油100 g/100g
9(植物油脂類) パーム油100 g/100g
10(植物油脂類) パーム核油100 g/100g
11(植物油脂類) ひまわり油 ハイリノール100 g/100g
12(植物油脂類) 綿実油100 g/100g
13(植物油脂類) やし油100 g/100g
14(植物油脂類) 落花生油100 g/100g
15(動物脂類) ラード100 g/100g
16(植物油脂類) あまに油100 g/100g
17(植物油脂類) えごま油100 g/100g
18(植物油脂類) サフラワー油 ハイリノール100 g/100g
19(植物油脂類) ひまわり油 ミッドオレイック100 g/100g
20(植物油脂類) ひまわり油 ハイオレイック100 g/100g
21(植物油脂類) ぶどう油100 g/100g
22(その他) ショートニング 家庭用99.9 g/100g
23(その他) ショートニング 業務用 製菓99.9 g/100g
24(その他) ショートニング 業務用 フライ99.9 g/100g
25(動物脂類) 牛脂99.8 g/100g
26<調味料類>(辛味調味料類) ラー油99.8 g/100g
27<畜肉類>うし [交雑牛肉] リブロース 脂身 生86.7 g/100g
28(マーガリン類) ソフトタイプマーガリン 業務用84.3 g/100g
29(マーガリン類) ソフトタイプマーガリン 家庭用83.1 g/100g
30(バター類) 食塩不使用バター83 g/100g
31(バター類) 有塩バター81 g/100g
32<畜肉類>うし [乳用肥育牛肉] リブロース 脂身 生80.5 g/100g
33(バター類) 発酵バター80 g/100g
34<畜肉類>ぶた [中型種肉] ロース 脂身 生78.3 g/100g
35<畜肉類>うし [和牛肉] かた 脂身 生78 g/100g
36<畜肉類>うし [和牛肉] リブロース 脂身 生78 g/100g
37マカダミアナッツ いり 味付け76.7 g/100g
38<畜肉類>ぶた [大型種肉] ロース 脂身 生76.3 g/100g
39<調味料類>(ドレッシング類)マヨネーズ 全卵型76 g/100g
40<畜肉類>うし [交雑牛肉] もも 脂身 生75.8 g/100g
41<畜肉類>ぶた [中型種肉] かた 脂身 生75.7 g/100g
42<畜肉類>うし [和牛肉] もも 脂身 生75.4 g/100g
43<調味料類>(ドレッシング類)マヨネーズ 卵黄型74.7 g/100g
44<畜肉類>ぶた [中型種肉] もも 脂身 生73.8 g/100g
45ペカン フライ 味付け73.4 g/100g
46<畜肉類>うし [乳用肥育牛肉] かた 脂身 生73.3 g/100g
47<畜肉類>うし [輸入牛肉] リブロース 脂身 生73.1 g/100g
48まつ いり72.5 g/100g
49<畜肉類>ぶた [中型種肉] そともも 脂身 生72.5 g/100g
50<畜肉類>ぶた [大型種肉] かた 脂身 生72.4 g/100g
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  • 日本食品標準成分表2015年版(七訂)
  • 日本食品標準成分表2015年版(七訂)追補2017年
  • 日本食品標準成分表2015年版(七訂)追補2018年
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