--- title: "粽子熱量高　吃一顆要跑8公里 - FoodNo1.com" description: "端午節，中國人習慣吃粽子應景，但你可知道粽子熱量有多高嗎？粽子有分南北，有人喜歡吃北部粽，有的人則偏愛南部粽。營養師高欣..." url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3521-8.html" date: "2026-06-08T06:43:16+00:00" language: "zh-TW" --- # 粽子熱量高 吃一顆要跑8公里 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五23日 點擊數: 2064 ![](https://foodno1.com/images/obhealthno1/2017-05/db852b148c.jpeg) 每到端午節，中國人習慣吃粽子應景，但你可知道粽子熱量有多高嗎？粽子有分南北，有人喜歡吃北部粽，有的人則偏愛南部粽。營養師高欣農分析，南北部粽子其實熱量差不多，吃一顆約500大卡，要慢跑8公里才能完全消耗。 **一顆粽子約500大卡** 營養師高欣農指出，坊間南北粽的料理烹調不同，但熱量差不多。北部粽是將糯米炒過，包入豬肉、鹹蛋黃、花生等蒸熟，熱量約在500多大卡；而南部粽則先以生糯米混合豬肉、花生、鹹蛋黃等食材，再放進水中煮熟，熱量也將近500大卡。 **慢跑8公里才能消耗** 高欣農營養師表示，吃下一顆粽子相當於一餐的熱量，且鈉含量也頗高，添加醬料應酌量，建議一餐以一顆為限，吃粽子應景、解饞即可；若要完全消耗熱量，必須騎自行車20公里，或快走9公里，或是慢跑8公里。 ![吃粽子應節制　替換健康食材是好方法　吃完多運動](https://foodno1.com/images/obhealthno1/2017-05/6ef1a2caf9.jpeg) **食材替換 自製健康低卡粽** 高欣農營養師提供低卡健康粽食譜，將五花肉替換成豬後腿肉、栗子取代鹹蛋黃，以及新鮮筍子取代花生，熱量至少能夠降低一半以上，僅約200多大卡，另外，吃粽子也建議搭配蔬果，加速食物消化，才不容易胃脹氣。 - [ 南瓜 ](https://foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞 ](https://foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 雞腳 ](https://foodno1.com/component/tags/tag/%E9%9B%9E%E8%85%B3.html) - [ 烤肉 ](https://foodno1.com/component/tags/tag/%E7%83%A4%E8%82%89.html) - [ 焦糖洋蔥 ](https://foodno1.com/component/tags/tag/%E7%84%A6%E7%B3%96%E6%B4%8B%E8%94%A5.html) - [ 煎腸粉 ](https://foodno1.com/component/tags/tag/%E7%85%8E%E8%85%B8%E7%B2%89.html) - [ 體虛補給 ](https://foodno1.com/component/tags/tag/%E9%AB%94%E8%99%9B%E8%A3%9C%E7%B5%A6.html) - [ 女士湯水 ](https://foodno1.com/component/tags/tag/%E5%A5%B3%E5%A3%AB%E6%B9%AF%E6%B0%B4.html) - [ 冬日潤燥 ](https://foodno1.com/component/tags/tag/%E5%86%AC%E6%97%A5%E6%BD%A4%E7%87%A5.html) - [ 潤喉 ](https://foodno1.com/component/tags/tag/%E6%BD%A4%E5%96%89.html) - [ 清熱潤燥 ](https://foodno1.com/component/tags/tag/%E6%B8%85%E7%86%B1%E6%BD%A4%E7%87%A5.html) - [ 養胃湯 ](https://foodno1.com/component/tags/tag/%E9%A4%8A%E8%83%83%E6%B9%AF.html) - [ 秋日進補 ](https://foodno1.com/component/tags/tag/%E7%A7%8B%E6%97%A5%E9%80%B2%E8%A3%9C.html) - [ 高級烹飪 ](https://foodno1.com/component/tags/tag/%E9%AB%98%E7%B4%9A%E7%83%B9%E9%A3%AA.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3521-8.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "粽子熱量高　吃一顆要跑8公里", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3521-8.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "粽子熱量高　吃一顆要跑8公里", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食物, 粽子, 胃脹氣, 熱量, 高欣農, 慢跑, 快走, 營養師, 豬肉, 鹹蛋黃, 花生, 騎自行車, 南部粽, 北部粽", "recipeCuisine": "中式料理", "recipeCategory": "粽子熱量高　吃一顆要跑8公里", "video": { "@type": "VideoObject", "name": "粽子熱量高　吃一顆要跑8公里", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3521-8.html?markdown=1", "uploadDate": "2017-05-23T03:07:03-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-05-23T03:07:03-04:00", "dateCreated": "2017-05-23T03:07:03-04:00", "dateModified": "2017-05-23T03:07:03-04:00" } ```