苹果热量与蛋白质（每100克）Apple: calories & protein per 100 g
数据Data: USDA FoodData Central #171688 (SR Legacy) — “Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)”. 图片Photo: Abhijit Tembhekar from Mumbai, India, CC BY 2.0 · 版权credits
苹果不同重量的热量Apple by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 26 | 0.2 | 6.9 | 0.1 |
| 100 g | 52 | 0.3 | 13.8 | 0.2 |
| 150 g | 78 | 0.5 | 20.7 | 0.3 |
| 200 g | 104 | 0.6 | 27.6 | 0.4 |
建议每天吃 200–350 g 新鲜水果，果汁不能代替鲜果。 在本站 12 种水果中，苹果的热量由低到高排第 6 位。
Eat 200–350 g of fresh fruit a day; juice does not replace whole fruit. Among the 12 fruit on this site, apple ranks #6 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 橙子Orange | 47 | 0.9 | 1.9 |
| 菠萝Pineapple | 50 | 0.5 | 1 |
| 苹果Apple | 52 | 0.3 | 0.6 |
| 梨Pear | 57 | 0.4 | 0.7 |
| 芒果Mango | 60 | 0.8 | 1.3 |
常见问题FAQ
100克苹果多少热量？How many calories in 100 g of apple?
约 52 千卡（kcal），蛋白质 0.3 g、碳水化合物 13.8 g、脂肪 0.2 g（USDA FDC 171688）。
About 52 kcal, with 0.3 g protein, 13.8 g carbohydrate and 0.2 g fat (USDA FDC 171688).
苹果的蛋白质含量高吗？Is apple high in protein?
每 100 kcal 约含 0.6 g 蛋白质，属于较低蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 0.6 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃苹果吗？Can I eat apple while losing weight?
可以，关键是份量和全天总热量。150 g 约 78 kcal，约占 1800 kcal 目标的 4%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 78 kcal, roughly 4% of an 1,800 kcal target. Log it to see whether the meal stays in range.