黄豆（煮熟）热量与蛋白质（每100克）Soybeans, boiled: calories & protein per 100 g
数据Data: USDA FoodData Central #174299 (SR Legacy) — “Soybeans, mature seeds, cooked, boiled, with salt”. 图片Photo: ally j, CC0 · 版权credits
黄豆（煮熟）不同重量的热量Soybeans, boiled by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 86 | 9.1 | 4.2 | 4.5 |
| 100 g | 172 | 18.2 | 8.4 | 9 |
| 150 g | 258 | 27.3 | 12.6 | 13.5 |
| 200 g | 344 | 36.4 | 16.8 | 18 |
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，黄豆（煮熟）的热量由低到高排第 16 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, soybeans, boiled ranks #16 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 |
|---|---|---|---|
| 鹰嘴豆（煮熟）Chickpeas, boiled | 164 | 8.9 | 5.4 |
| 鸡胸肉（烤，去皮）Chicken breast, roasted, skinless | 165 | 31 | 18.8 |
| 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 |
常见问题FAQ
100克黄豆（煮熟）多少热量？How many calories in 100 g of soybeans, boiled?
约 172 千卡（kcal），蛋白质 18.2 g、碳水化合物 8.4 g、脂肪 9 g（USDA FDC 174299）。
About 172 kcal, with 18.2 g protein, 8.4 g carbohydrate and 9 g fat (USDA FDC 174299).
黄豆（煮熟）的蛋白质含量高吗？Is soybeans, boiled high in protein?
每 100 kcal 约含 10.6 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 10.6 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃黄豆（煮熟）吗？Can I eat soybeans, boiled while losing weight?
可以，关键是份量和全天总热量。150 g 约 258 kcal，约占 1800 kcal 目标的 14%。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 258 kcal, roughly 14% of an 1,800 kcal target. Log it to see whether the meal stays in range.