小扁豆（煮熟）热量与蛋白质（每100克）Lentils, boiled: calories & protein per 100 g
数据Data: USDA FoodData Central #172421 (SR Legacy) — “Lentils, mature seeds, cooked, boiled, without salt”. 图片Photo: Sanjay Acharya, CC BY-SA 4.0 · 版权credits
小扁豆（煮熟）不同重量的热量Lentils, boiled by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 58 | 4.5 | 10.1 | 0.2 |
| 100 g | 116 | 9 | 20.1 | 0.4 |
| 150 g | 174 | 13.5 | 30.2 | 0.6 |
| 200 g | 232 | 18 | 40.2 | 0.8 |
鱼、禽、蛋和瘦肉建议平均每天 120–200 g，优先选择鱼和禽；大豆制品是优质植物蛋白。 在本站 23 种肉蛋豆中，小扁豆（煮熟）的热量由低到高排第 4 位。
Aim for an average 120–200 g/day of fish, poultry, eggs and lean meat, favouring fish and poultry; soy foods are good plant protein. Among the 23 protein foods on this site, lentils, boiled ranks #4 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 |
|---|---|---|---|
| 鳕鱼（熟）Cod, cooked | 105 | 22.8 | 21.7 |
| 小扁豆（煮熟）Lentils, boiled | 116 | 9 | 7.8 |
| 虾（煮熟）Shrimp, cooked | 119 | 22.8 | 19.2 |
| 毛豆Edamame | 121 | 11.9 | 9.8 |
| 罗非鱼（熟）Tilapia, cooked | 128 | 26.1 | 20.4 |
常见问题FAQ
100克小扁豆（煮熟）多少热量？How many calories in 100 g of lentils, boiled?
约 116 千卡（kcal），蛋白质 9 g、碳水化合物 20.1 g、脂肪 0.4 g（USDA FDC 172421）。
About 116 kcal, with 9 g protein, 20.1 g carbohydrate and 0.4 g fat (USDA FDC 172421).
小扁豆（煮熟）的蛋白质含量高吗？Is lentils, boiled high in protein?
每 100 kcal 约含 7.8 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 7.8 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃小扁豆（煮熟）吗？Can I eat lentils, boiled while losing weight?
可以，关键是份量和全天总热量。150 g 约 174 kcal，约占 1800 kcal 目标的 10%。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 174 kcal, roughly 10% of an 1,800 kcal target. Log it to see whether the meal stays in range.