四季豆热量与蛋白质（每100克）Green beans: calories & protein per 100 g
数据Data: USDA FoodData Central #169961 (SR Legacy) — “Beans, snap, green, raw”. 图片Photo: Undeka 11, CC BY-SA 4.0 · 版权credits
四季豆不同重量的热量Green beans by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 16 | 0.9 | 3.5 | 0.1 |
| 100 g | 31 | 1.8 | 7 | 0.2 |
| 150 g | 47 | 2.7 | 10.5 | 0.3 |
| 200 g | 62 | 3.6 | 14 | 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，四季豆的热量由低到高排第 14 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, green beans ranks #14 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 |
|---|---|---|---|
| 茄子Eggplant | 25 | 1 | 4 |
| 南瓜Pumpkin | 26 | 1 | 3.8 |
| 豆芽Bean sprouts | 30 | 3 | 10 |
| 四季豆Green beans | 31 | 1.8 | 5.8 |
| 西兰花Broccoli | 34 | 2.8 | 8.2 |
常见问题FAQ
100克四季豆多少热量？How many calories in 100 g of green beans?
约 31 千卡（kcal），蛋白质 1.8 g、碳水化合物 7 g、脂肪 0.2 g（USDA FDC 169961）。
About 31 kcal, with 1.8 g protein, 7 g carbohydrate and 0.2 g fat (USDA FDC 169961).
四季豆的蛋白质含量高吗？Is green beans high in protein?
每 100 kcal 约含 5.8 g 蛋白质，属于中等蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 5.8 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃四季豆吗？Can I eat green beans while losing weight?
可以，关键是份量和全天总热量。150 g 约 47 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 47 kcal, roughly 3% of an 1,800 kcal target. Log it to see whether the meal stays in range.