三文鱼（熟）热量与蛋白质（每100克）Salmon, cooked: calories & protein per 100 g
数据Data: USDA FoodData Central #175168 (SR Legacy) — “Fish, salmon, Atlantic, farmed, cooked, dry heat”. 图片Photo: FULVIO_TOGNON, CC0 · 版权credits
三文鱼（熟）不同重量的热量Salmon, cooked by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 103 | 11.1 | 0 | 6.2 |
| 100 g | 206 | 22.1 | 0 | 12.3 |
| 150 g | 309 | 33.2 | 0 | 18.5 |
| 200 g | 412 | 44.2 | 0 | 24.6 |
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，三文鱼（熟）的热量由低到高排第 20 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, salmon, cooked 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 |
|---|---|---|---|
| 黄豆（煮熟）Soybeans, boiled | 172 | 18.2 | 10.6 |
| 鸡腿肉（烤，去皮）Chicken thigh, roasted, skinless | 179 | 24.8 | 13.9 |
| 羊腿肉（烤）Lamb leg, roasted | 180 | 28.2 | 15.7 |
| 鸭肉（烤，去皮）Duck meat, roasted | 201 | 23.5 | 11.7 |
| 三文鱼（熟）Salmon, cooked | 206 | 22.1 | 10.7 |
常见问题FAQ
100克三文鱼（熟）多少热量？How many calories in 100 g of salmon, cooked?
约 206 千卡（kcal），蛋白质 22.1 g、碳水化合物 0 g、脂肪 12.3 g（USDA FDC 175168）。
About 206 kcal, with 22.1 g protein, 0 g carbohydrate and 12.3 g fat (USDA FDC 175168).
三文鱼（熟）的蛋白质含量高吗？Is salmon, cooked high in protein?
每 100 kcal 约含 10.7 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 10.7 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃三文鱼（熟）吗？Can I eat salmon, cooked while losing weight?
可以，关键是份量和全天总热量。150 g 约 309 kcal，约占 1800 kcal 目标的 17%。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 309 kcal, roughly 17% of an 1,800 kcal target. Log it to see whether the meal stays in range.