菠萝热量与蛋白质（每100克）Pineapple: calories & protein per 100 g
数据Data: USDA FoodData Central #169124 (SR Legacy) — “Pineapple, raw, all varieties”. 图片Photo: Wilfredor, CC0 · 版权credits
菠萝不同重量的热量Pineapple by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 25 | 0.3 | 6.6 | 0.1 |
| 100 g | 50 | 0.5 | 13.1 | 0.1 |
| 150 g | 75 | 0.8 | 19.7 | 0.2 |
| 200 g | 100 | 1 | 26.2 | 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，菠萝的热量由低到高排第 5 位。
Eat 200–350 g of fresh fruit a day; juice does not replace whole fruit. Among the 12 fruit on this site, pineapple ranks #5 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
常见问题FAQ
100克菠萝多少热量？How many calories in 100 g of pineapple?
约 50 千卡（kcal），蛋白质 0.5 g、碳水化合物 13.1 g、脂肪 0.1 g（USDA FDC 169124）。
About 50 kcal, with 0.5 g protein, 13.1 g carbohydrate and 0.1 g fat (USDA FDC 169124).
菠萝的蛋白质含量高吗？Is pineapple high in protein?
每 100 kcal 约含 1 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 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃菠萝吗？Can I eat pineapple while losing weight?
可以，关键是份量和全天总热量。150 g 约 75 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 75 kcal, roughly 4% of an 1,800 kcal target. Log it to see whether the meal stays in range.