西瓜热量与蛋白质（每100克）Watermelon: calories & protein per 100 g
数据Data: USDA FoodData Central #167765 (SR Legacy) — “Watermelon, raw”. 图片Photo: Ralff Nestor Nacor, CC BY-SA 4.0 · 版权credits
西瓜不同重量的热量Watermelon by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 15 | 0.3 | 3.8 | 0.1 |
| 100 g | 30 | 0.6 | 7.5 | 0.1 |
| 150 g | 45 | 0.9 | 11.3 | 0.2 |
| 200 g | 60 | 1.2 | 15 | 0.2 |
建议每天吃 200–350 g 新鲜水果，果汁不能代替鲜果。 在本站 12 种水果中，西瓜的热量由低到高排第 1 位。
Eat 200–350 g of fresh fruit a day; juice does not replace whole fruit. Among the 12 fruit on this site, watermelon ranks #1 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 |
|---|---|---|---|
| 西瓜Watermelon | 30 | 0.6 | 2 |
| 草莓Strawberries | 32 | 0.7 | 2.2 |
| 桃子Peach | 39 | 0.9 | 2.3 |
| 橙子Orange | 47 | 0.9 | 1.9 |
| 菠萝Pineapple | 50 | 0.5 | 1 |
常见问题FAQ
100克西瓜多少热量？How many calories in 100 g of watermelon?
约 30 千卡（kcal），蛋白质 0.6 g、碳水化合物 7.5 g、脂肪 0.1 g（USDA FDC 167765）。
About 30 kcal, with 0.6 g protein, 7.5 g carbohydrate and 0.1 g fat (USDA FDC 167765).
西瓜的蛋白质含量高吗？Is watermelon high in protein?
每 100 kcal 约含 2 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 2 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃西瓜吗？Can I eat watermelon while losing weight?
可以，关键是份量和全天总热量。150 g 约 45 kcal，约占 1800 kcal 目标的 3%。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 45 kcal, roughly 3% of an 1,800 kcal target. Log it to see whether the meal stays in range.