小白菜/上海青热量与蛋白质（每100克）Bok choy: calories & protein per 100 g
数据Data: USDA FoodData Central #170390 (SR Legacy) — “Cabbage, chinese (pak-choi), raw”. 图片Photo: おむこさん志望, CC BY 2.5 · 版权credits
小白菜/上海青不同重量的热量Bok choy by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 7 | 0.8 | 1.1 | 0.1 |
| 100 g | 13 | 1.5 | 2.2 | 0.2 |
| 150 g | 20 | 2.3 | 3.3 | 0.3 |
| 200 g | 26 | 3 | 4.4 | 0.4 |
建议餐餐有蔬菜，每天不少于 300 g，深色蔬菜占一半。蔬菜热量低、纤维和微量营养素丰富。 在本站 21 种蔬菜中，小白菜/上海青的热量由低到高排第 1 位。
Have vegetables at every meal, at least 300 g/day with half dark-coloured. They are low in calories and rich in fiber and micronutrients. Among the 21 vegetables on this site, bok choy ranks #1 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 |
|---|---|---|---|
| 小白菜/上海青Bok choy | 13 | 1.5 | 11.5 |
| 生菜Lettuce (iceberg) | 14 | 0.9 | 6.4 |
| 芹菜Celery | 14 | 0.7 | 5 |
| 黄瓜Cucumber | 15 | 0.7 | 4.7 |
| 大白菜Napa cabbage | 16 | 1.2 | 7.5 |
常见问题FAQ
100克小白菜/上海青多少热量？How many calories in 100 g of bok choy?
约 13 千卡（kcal），蛋白质 1.5 g、碳水化合物 2.2 g、脂肪 0.2 g（USDA FDC 170390）。
About 13 kcal, with 1.5 g protein, 2.2 g carbohydrate and 0.2 g fat (USDA FDC 170390).
小白菜/上海青的蛋白质含量高吗？Is bok choy high in protein?
每 100 kcal 约含 11.5 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 11.5 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃小白菜/上海青吗？Can I eat bok choy while losing weight?
可以，关键是份量和全天总热量。150 g 约 20 kcal，约占 1800 kcal 目标的 1%。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 20 kcal, roughly 1% of an 1,800 kcal target. Log it to see whether the meal stays in range.