海带热量与蛋白质（每100克）Kelp: calories & protein per 100 g
数据Data: USDA FoodData Central #168457 (SR Legacy) — “Seaweed, kelp, raw”. 图片Photo: Tttrung, CC BY-SA 4.0 · 版权credits
海带不同重量的热量Kelp by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 22 | 0.9 | 4.8 | 0.3 |
| 100 g | 43 | 1.7 | 9.6 | 0.6 |
| 150 g | 65 | 2.6 | 14.4 | 0.9 |
| 200 g | 86 | 3.4 | 19.2 | 1.2 |
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，海带的热量由低到高排第 18 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, kelp ranks #18 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 |
|---|---|---|---|
| 四季豆Green beans | 31 | 1.8 | 5.8 |
| 西兰花Broccoli | 34 | 2.8 | 8.2 |
| 洋葱Onion | 40 | 1.1 | 2.8 |
| 胡萝卜Carrot | 41 | 0.9 | 2.2 |
| 海带Kelp | 43 | 1.7 | 4 |
常见问题FAQ
100克海带多少热量？How many calories in 100 g of kelp?
约 43 千卡（kcal），蛋白质 1.7 g、碳水化合物 9.6 g、脂肪 0.6 g（USDA FDC 168457）。
About 43 kcal, with 1.7 g protein, 9.6 g carbohydrate and 0.6 g fat (USDA FDC 168457).
海带的蛋白质含量高吗？Is kelp high in protein?
每 100 kcal 约含 4 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 4 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃海带吗？Can I eat kelp while losing weight?
可以，关键是份量和全天总热量。150 g 约 65 kcal，约占 1800 kcal 目标的 4%。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 65 kcal, roughly 4% of an 1,800 kcal target. Log it to see whether the meal stays in range.