白砂糖热量与蛋白质（每100克）White sugar: calories & protein per 100 g
数据Data: USDA FoodData Central #169655 (SR Legacy) — “Sugars, granulated”. 图片Photo: Lauri Andler (Phantom), CC BY-SA 3.0 · 版权credits
白砂糖不同重量的热量White sugar by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 194 | 0 | 50 | 0 |
| 100 g | 387 | 0 | 100 | 0 |
| 150 g | 581 | 0 | 150 | 0 |
| 200 g | 774 | 0 | 200 | 0 |
零食和甜食宜少量。添加糖每天不超过 50 g，最好低于 25 g。 在本站 3 种零食甜食中，白砂糖的热量由低到高排第 2 位。
Keep snacks and sweets small. Added sugar ≤50 g/day, ideally under 25 g. Among the 3 snacks & sweets on this site, white sugar ranks #2 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 |
|---|---|---|---|
| 炸薯条French fries | 312 | 3.4 | 1.1 |
| 白砂糖White sugar | 387 | 0 | 0 |
| 黑巧克力（70–85%）Dark chocolate (70–85%) | 598 | 7.8 | 1.3 |
常见问题FAQ
100克白砂糖多少热量？How many calories in 100 g of white sugar?
约 387 千卡（kcal），蛋白质 0 g、碳水化合物 100 g、脂肪 0 g（USDA FDC 169655）。
About 387 kcal, with 0 g protein, 100 g carbohydrate and 0 g fat (USDA FDC 169655).
白砂糖的蛋白质含量高吗？Is white sugar high in protein?
每 100 kcal 约含 0 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 0 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃白砂糖吗？Can I eat white sugar while losing weight?
可以，关键是份量和全天总热量。150 g 约 581 kcal，约占 1800 kcal 目标的 32%。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 581 kcal, roughly 32% of an 1,800 kcal target. Log it to see whether the meal stays in range.