藜麦（煮熟）热量与蛋白质（每100克）Quinoa, cooked: calories & protein per 100 g
数据Data: USDA FoodData Central #168917 (SR Legacy) — “Quinoa, cooked”. 图片Photo: ProjectManhattan, CC BY-SA 3.0 · 版权credits
藜麦（煮熟）不同重量的热量Quinoa, cooked by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 60 | 2.2 | 10.7 | 1 |
| 100 g | 120 | 4.4 | 21.3 | 1.9 |
| 150 g | 180 | 6.6 | 32 | 2.9 |
| 200 g | 240 | 8.8 | 42.6 | 3.8 |
主食是碳水化合物的主要来源。《中国居民膳食指南(2022)》建议每天谷类 200–300 g（其中全谷物和杂豆 50–150 g），薯类 50–100 g。 在本站 17 种主食中，藜麦（煮熟）的热量由低到高排第 8 位。
Staples are the main source of carbohydrate. The Chinese Dietary Guidelines 2022 suggest 200–300 g of grains a day (50–150 g whole grains and pulses) plus 50–100 g tubers. Among the 17 staples on this site, quinoa, cooked ranks #8 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 |
|---|---|---|---|
| 米粉/河粉（煮）Rice noodles, cooked | 108 | 1.8 | 1.7 |
| 小米（煮熟）Millet, cooked | 119 | 3.5 | 2.9 |
| 藜麦（煮熟）Quinoa, cooked | 120 | 4.4 | 3.7 |
| 糙米饭（熟）Brown rice, cooked | 123 | 2.7 | 2.2 |
| 米饭（白米，熟）White rice, cooked | 130 | 2.7 | 2.1 |
常见问题FAQ
100克藜麦（煮熟）多少热量？How many calories in 100 g of quinoa, cooked?
约 120 千卡（kcal），蛋白质 4.4 g、碳水化合物 21.3 g、脂肪 1.9 g（USDA FDC 168917）。
About 120 kcal, with 4.4 g protein, 21.3 g carbohydrate and 1.9 g fat (USDA FDC 168917).
藜麦（煮熟）的蛋白质含量高吗？Is quinoa, cooked high in protein?
每 100 kcal 约含 3.7 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 3.7 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃藜麦（煮熟）吗？Can I eat quinoa, cooked while losing weight?
可以，关键是份量和全天总热量。150 g 约 180 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 180 kcal, roughly 10% of an 1,800 kcal target. Log it to see whether the meal stays in range.