莲藕（煮）热量与蛋白质（每100克）Lotus root, boiled: calories & protein per 100 g
数据Data: USDA FoodData Central #168430 (SR Legacy) — “Lotus root, cooked, boiled, drained, without salt”. 图片Photo: Fumikas Sagisavas, CC0 · 版权credits
莲藕（煮）不同重量的热量Lotus root, boiled by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 33 | 0.8 | 8 | 0.1 |
| 100 g | 66 | 1.6 | 16 | 0.1 |
| 150 g | 99 | 2.4 | 24 | 0.2 |
| 200 g | 132 | 3.2 | 32 | 0.2 |
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，莲藕（煮）的热量由低到高排第 20 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, lotus root, boiled ranks #20 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克莲藕（煮）多少热量？How many calories in 100 g of lotus root, boiled?
约 66 千卡（kcal），蛋白质 1.6 g、碳水化合物 16 g、脂肪 0.1 g（USDA FDC 168430）。
About 66 kcal, with 1.6 g protein, 16 g carbohydrate and 0.1 g fat (USDA FDC 168430).
莲藕（煮）的蛋白质含量高吗？Is lotus root, boiled high in protein?
每 100 kcal 约含 2.4 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 2.4 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃莲藕（煮）吗？Can I eat lotus root, boiled while losing weight?
可以，关键是份量和全天总热量。150 g 约 99 kcal，约占 1800 kcal 目标的 6%。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 99 kcal, roughly 6% of an 1,800 kcal target. Log it to see whether the meal stays in range.