牛油果热量与蛋白质（每100克）Avocado: calories & protein per 100 g
数据Data: USDA FoodData Central #171705 (SR Legacy) — “Avocados, raw, all commercial varieties”. 图片Photo: Ivar Leidus, CC BY-SA 4.0 · 版权credits
牛油果不同重量的热量Avocado by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 80 | 1 | 4.3 | 7.4 |
| 100 g | 160 | 2 | 8.5 | 14.7 |
| 150 g | 240 | 3 | 12.8 | 22.1 |
| 200 g | 320 | 4 | 17 | 29.4 |
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，牛油果的热量由低到高排第 12 位。
Eat 200–350 g of fresh fruit a day; juice does not replace whole fruit. Among the 12 fruit on this site, avocado ranks #12 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 |
|---|---|---|---|
| 芒果Mango | 60 | 0.8 | 1.3 |
| 猕猴桃Kiwifruit | 61 | 1.1 | 1.8 |
| 葡萄Grapes | 69 | 0.7 | 1 |
| 香蕉Banana | 89 | 1.1 | 1.2 |
| 牛油果Avocado | 160 | 2 | 1.3 |
常见问题FAQ
100克牛油果多少热量？How many calories in 100 g of avocado?
约 160 千卡（kcal），蛋白质 2 g、碳水化合物 8.5 g、脂肪 14.7 g（USDA FDC 171705）。
About 160 kcal, with 2 g protein, 8.5 g carbohydrate and 14.7 g fat (USDA FDC 171705).
牛油果的蛋白质含量高吗？Is avocado high in protein?
每 100 kcal 约含 1.3 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 1.3 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃牛油果吗？Can I eat avocado while losing weight?
可以，关键是份量和全天总热量。150 g 约 240 kcal，约占 1800 kcal 目标的 13%。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 240 kcal, roughly 13% of an 1,800 kcal target. Log it to see whether the meal stays in range.