菠菜热量与蛋白质（每100克）Spinach: calories & protein per 100 g
数据Data: USDA FoodData Central #168462 (SR Legacy) — “Spinach, raw”. 图片Photo: Nillerdk, CC BY 3.0 · 版权credits
菠菜不同重量的热量Spinach by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 12 | 1.5 | 1.8 | 0.2 |
| 100 g | 23 | 2.9 | 3.6 | 0.4 |
| 150 g | 35 | 4.4 | 5.4 | 0.6 |
| 200 g | 46 | 5.8 | 7.2 | 0.8 |
建议餐餐有蔬菜，每天不少于 300 g，深色蔬菜占一半。蔬菜热量低、纤维和微量营养素丰富。 在本站 21 种蔬菜中，菠菜的热量由低到高排第 9 位。
Have vegetables at every meal, at least 300 g/day with half dark-coloured. They are low in calories and rich in fiber and micronutrients. Among the 21 vegetables on this site, spinach ranks #9 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 |
|---|---|---|---|
| 青椒Green bell pepper | 20 | 0.9 | 4.5 |
| 白蘑菇White mushrooms | 22 | 3.1 | 14.1 |
| 菠菜Spinach | 23 | 2.9 | 12.6 |
| 茄子Eggplant | 25 | 1 | 4 |
| 花菜Cauliflower | 25 | 1.9 | 7.6 |
常见问题FAQ
100克菠菜多少热量？How many calories in 100 g of spinach?
约 23 千卡（kcal），蛋白质 2.9 g、碳水化合物 3.6 g、脂肪 0.4 g（USDA FDC 168462）。
About 23 kcal, with 2.9 g protein, 3.6 g carbohydrate and 0.4 g fat (USDA FDC 168462).
菠菜的蛋白质含量高吗？Is spinach high in protein?
每 100 kcal 约含 12.6 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 12.6 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃菠菜吗？Can I eat spinach while losing weight?
可以，关键是份量和全天总热量。150 g 约 35 kcal，约占 1800 kcal 目标的 2%。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 35 kcal, roughly 2% of an 1,800 kcal target. Log it to see whether the meal stays in range.