全麦面包热量与蛋白质（每100克）Whole-wheat bread: calories & protein per 100 g
数据Data: USDA FoodData Central #172688 (SR Legacy) — “Bread, whole-wheat, commercially prepared”. 图片Photo: Rebecca Siegel, CC BY 2.0 · 版权credits
全麦面包不同重量的热量Whole-wheat bread by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 126 | 6.2 | 21.4 | 1.8 |
| 100 g | 252 | 12.4 | 42.7 | 3.5 |
| 150 g | 378 | 18.6 | 64.1 | 5.3 |
| 200 g | 504 | 24.8 | 85.4 | 7 |
主食是碳水化合物的主要来源。《中国居民膳食指南(2022)》建议每天谷类 200–300 g（其中全谷物和杂豆 50–150 g），薯类 50–100 g。 在本站 17 种主食中，全麦面包的热量由低到高排第 14 位。
Staples are the main source of carbohydrate. The Chinese Dietary Guidelines 2022 suggest 200–300 g of grains a day (50–150 g whole grains and pulses) plus 50–100 g tubers. Among the 17 staples on this site, whole-wheat bread ranks #14 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 |
|---|---|---|---|
| 芋头（熟）Taro, cooked | 142 | 0.5 | 0.4 |
| 意大利面（煮）Pasta, cooked | 158 | 5.8 | 3.7 |
| 全麦面包Whole-wheat bread | 252 | 12.4 | 4.9 |
| 白面包White bread | 266 | 8.8 | 3.3 |
| 馒头Mantou (plain steamed bun) | 268 | 6.7 | 2.5 |
常见问题FAQ
100克全麦面包多少热量？How many calories in 100 g of whole-wheat bread?
约 252 千卡（kcal），蛋白质 12.4 g、碳水化合物 42.7 g、脂肪 3.5 g（USDA FDC 172688）。
About 252 kcal, with 12.4 g protein, 42.7 g carbohydrate and 3.5 g fat (USDA FDC 172688).
全麦面包的蛋白质含量高吗？Is whole-wheat bread high in protein?
每 100 kcal 约含 4.9 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 4.9 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃全麦面包吗？Can I eat whole-wheat bread while losing weight?
可以，关键是份量和全天总热量。150 g 约 378 kcal，约占 1800 kcal 目标的 21%。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 378 kcal, roughly 21% of an 1,800 kcal target. Log it to see whether the meal stays in range.