豌豆热量与蛋白质（每100克）Green peas: calories & protein per 100 g
数据Data: USDA FoodData Central #170419 (SR Legacy) — “Peas, green, raw”. 图片Photo: Fd52, CC BY-SA 4.0 · 版权credits
豌豆不同重量的热量Green peas by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 41 | 2.7 | 7.2 | 0.2 |
| 100 g | 81 | 5.4 | 14.4 | 0.4 |
| 150 g | 122 | 8.1 | 21.6 | 0.6 |
| 200 g | 162 | 10.8 | 28.8 | 0.8 |
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，豌豆的热量由低到高排第 21 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 peas ranks #21 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 |
|---|---|---|---|
| 胡萝卜Carrot | 41 | 0.9 | 2.2 |
| 海带Kelp | 43 | 1.7 | 4 |
| 香菇（熟）Shiitake, cooked | 56 | 1.6 | 2.9 |
| 莲藕（煮）Lotus root, boiled | 66 | 1.6 | 2.4 |
| 豌豆Green peas | 81 | 5.4 | 6.7 |
常见问题FAQ
100克豌豆多少热量？How many calories in 100 g of green peas?
约 81 千卡（kcal），蛋白质 5.4 g、碳水化合物 14.4 g、脂肪 0.4 g（USDA FDC 170419）。
About 81 kcal, with 5.4 g protein, 14.4 g carbohydrate and 0.4 g fat (USDA FDC 170419).
豌豆的蛋白质含量高吗？Is green peas high in protein?
每 100 kcal 约含 6.7 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 6.7 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃豌豆吗？Can I eat green peas while losing weight?
可以，关键是份量和全天总热量。150 g 约 122 kcal，约占 1800 kcal 目标的 7%。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 122 kcal, roughly 7% of an 1,800 kcal target. Log it to see whether the meal stays in range.