白粥热量与蛋白质（每100克）Plain rice congee: calories & protein per 100 g
数据Data: USDA FoodData Central #2708418 (FNDDS 2021-2023) — “Congee”. 图片Photo: Peachyeung316, CC BY-SA 4.0 · 版权credits
白粥不同重量的热量Plain rice congee by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 20 | 0.4 | 4.2 | 0.1 |
| 100 g | 39 | 0.8 | 8.4 | 0.1 |
| 150 g | 59 | 1.2 | 12.6 | 0.2 |
| 200 g | 78 | 1.6 | 16.8 | 0.2 |
主食是碳水化合物的主要来源。《中国居民膳食指南(2022)》建议每天谷类 200–300 g（其中全谷物和杂豆 50–150 g），薯类 50–100 g。 在本站 17 种主食中，白粥的热量由低到高排第 1 位。
Staples are the main source of carbohydrate. The Chinese Dietary Guidelines 2022 suggest 200–300 g of grains a day (50–150 g whole grains and pulses) plus 50–100 g tubers. Among the 17 staples on this site, plain rice congee 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 |
|---|---|---|---|
| 白粥Plain rice congee | 39 | 0.8 | 2.1 |
| 土豆（水煮）Potato, boiled | 86 | 1.7 | 2 |
| 红薯（烤）Sweet potato, baked | 90 | 2 | 2.2 |
| 糯米饭（熟）Glutinous (sticky) rice, cooked | 96 | 2 | 2.1 |
| 甜玉米（煮）Sweet corn, boiled | 96 | 3.4 | 3.5 |
常见问题FAQ
100克白粥多少热量？How many calories in 100 g of plain rice congee?
约 39 千卡（kcal），蛋白质 0.8 g、碳水化合物 8.4 g、脂肪 0.1 g（USDA FDC 2708418）。
About 39 kcal, with 0.8 g protein, 8.4 g carbohydrate and 0.1 g fat (USDA FDC 2708418).
白粥的蛋白质含量高吗？Is plain rice congee high in protein?
每 100 kcal 约含 2.1 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 2.1 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃白粥吗？Can I eat plain rice congee while losing weight?
可以，关键是份量和全天总热量。150 g 约 59 kcal，约占 1800 kcal 目标的 3%。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 59 kcal, roughly 3% of an 1,800 kcal target. Log it to see whether the meal stays in range.