橙子热量与蛋白质（每100克）Orange: calories & protein per 100 g
数据Data: USDA FoodData Central #169097 (SR Legacy) — “Oranges, raw, all commercial varieties”. 图片Photo: Ivar Leidus, CC BY-SA 4.0 · 版权credits
橙子不同重量的热量Orange by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 24 | 0.5 | 5.9 | 0.1 |
| 100 g | 47 | 0.9 | 11.8 | 0.1 |
| 150 g | 71 | 1.4 | 17.7 | 0.2 |
| 200 g | 94 | 1.8 | 23.6 | 0.2 |
建议每天吃 200–350 g 新鲜水果，果汁不能代替鲜果。 在本站 12 种水果中，橙子的热量由低到高排第 4 位。
Eat 200–350 g of fresh fruit a day; juice does not replace whole fruit. Among the 12 fruit on this site, orange 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 |
|---|---|---|---|
| 桃子Peach | 39 | 0.9 | 2.3 |
| 橙子Orange | 47 | 0.9 | 1.9 |
| 菠萝Pineapple | 50 | 0.5 | 1 |
| 苹果Apple | 52 | 0.3 | 0.6 |
| 梨Pear | 57 | 0.4 | 0.7 |
常见问题FAQ
100克橙子多少热量？How many calories in 100 g of orange?
约 47 千卡（kcal），蛋白质 0.9 g、碳水化合物 11.8 g、脂肪 0.1 g（USDA FDC 169097）。
About 47 kcal, with 0.9 g protein, 11.8 g carbohydrate and 0.1 g fat (USDA FDC 169097).
橙子的蛋白质含量高吗？Is orange high in protein?
每 100 kcal 约含 1.9 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 1.9 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃橙子吗？Can I eat orange while losing weight?
可以，关键是份量和全天总热量。150 g 约 71 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 71 kcal, roughly 4% of an 1,800 kcal target. Log it to see whether the meal stays in range.