长胖预警！8 大高热量早餐排名，油条居然只排第五名

都说“早餐要吃好”，但没人告诉我，“吃好”不等于“吃热量炸弹”啊！本着严谨（怕胖）的态度，我扒拉了各种营养数据和热量测评，发现了一个震惊到让我放下手中肉包的事实：我们从小吃到大的国民早餐油条，在这个“高热量早餐”榜单里，居然才排第五名？ 前面那四位“大佬”，那才是真正的“热量刺客”，专挑咱们的味蕾下手，顺便把体重秤的数字往上狠狠一推。今天咱们就来开个“吐槽大会”，细数那些隐藏在早餐界的“热量天花板”，看完记得捂好你的小肚子！

第一名：传统饭团（约 670 大卡/个）

冠军得主，实至名归！ 别看它长得白白胖胖、人畜无害，这可是营养师盖章认证的 “爆油冠军”。一颗 200 克左右的传统饭团，热量直奔 670 大卡，直接顶一个滷鸡腿便当。为啥这么猛？你想想里面的配置：糯米饭压实了，包进去的油条碎是油炸的、肉松是油里炒过的、萝卜干咸得要命让你想多喝两口豆浆……一个下肚，相当于直接喝了4.5 份油脂（约 22 克），碳水更是高达 85 克，吃完血糖直接起飞，不胖你胖谁？

第二名：英式/西式全餐（约 1400 - 1600 大卡/份）

这份早餐简直是热量界的“灭霸”。如果有朋友周末去打卡那种摆盘超好看的 “全英式早餐”，两块煎过的培根、两根汁水丰盈的烤肠、两个用油煎得焦脆的鸡蛋、再加薯饼和抹了黄油的吐司……这一顿下来，热量直接飙到1500 大卡上下。要知道，一个成年女性一天的基础代谢也就一千多卡，这顿早餐吃完，今天剩下的两顿饭基本上就只能喝凉水了。而且这里面的饱和脂肪含量极高，不仅长胖，对心血管也是不小的负担。

第三名：麦当劳鸡块松饼大早餐（约 701 大卡/份）

快餐界的早餐王者，热量也是王者级别的。这份早餐里有松软的松饼、炸鸡块、还有炒蛋和薯饼，看着营养均衡对吧？但一份下来 701 大卡已经够吓人了，更绝的是，吃松饼你总得抹点黄油、淋点糖浆吧？要是把标配的奶油、糖浆和乳酪抹酱全加进去，这一份的热量能逼近 998 大卡，比一个排骨便当还高！可以说，你吃进去的不是早餐，是实实在在的“卡路里炸药包”。

第四名：猪肉蛋厚松饼堡（约 550 大卡/个）

没错，就是前段时间火到排长队的 McGriddles（枫糖班戟猪柳蛋汉堡）。这个甜甜咸咸的神奇组合，确实好吃到让人舔手指，但它也是热量刺客里的佼佼者。一个就有 550 大卡，脂肪含量高达 33 克，相当于喝了 9 茶匙的油。如果再配上一杯含糖奶茶和一块薯饼，这一顿早餐的脂肪摄入就占了你一天建议摄入量的 70%！ 要是一个月连着吃，恭喜你，体重秤会诚实地给你反馈那多出来的 4-5 斤肉。

第五名：油条（约 285 - 388 大卡/根）

终于轮到我们熟悉的油条了！作为豆浆的“灵魂伴侣”，油条的热量其实有点被“妖魔化”，但也确实不低。一根 50 克的油条热量大概在 285 大卡 左右，如果是那种超大根的，100 克能到 388 大卡。它的问题在于，经过高温油炸，脂肪含量高达 17.6 克/100 克，而且属于高 GI（升糖指数）食物，吃下去饿得快，容易让你午饭吃得更多。它只排第五，不是因为它不胖人，而是因为前四位实在是“太卷了”！

第六名：肉包（约 480 大卡/个）

别小看这个白白嫩嫩的大肉包，一个 150 克的肉包，热量直逼 480 大卡。你以为吃的是面粉和瘦肉？实际上为了口感好，肉馅里往往掺了大量的肥肉和皮冻，那流出来的汤汁，都是满满的油脂啊！

第七名：葱油饼（约 400 大卡/份）

这也是个“油里来、油里去”的主儿。一份 130 克的葱油饼，热量 400 大卡。制作过程就是面团在油锅里煎到两面金黄，那酥脆的口感，全靠油堆出来的，碳水加脂肪的组合，想不胖都难。

第八名：铁板面（约 450 大卡/份）

很多人的早餐最爱，但它的热量陷阱在于“酱汁”。蘑菇酱或黑胡椒酱为了浓稠的口感，都是勾芡的，里面全是糖分和油脂，加上铁板炒面本身就吸油，一份下去就是 3 份油（15克）。而且它几乎全是碳水，蛋白质和蔬菜少得可怜，纯纯的“热量负担”。http://info.glmsx.cn/Article/details/883714706.sHtML
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结语：

你看，连油条这种我们印象中的“油脂大户”都只能屈居第五，可见早餐里的“水深火热”有多夸张。作为美食博主，我依然爱这些人间美味，但我选择“少量解馋，不常吃”。毕竟，美食是来取悦我们的，而不是来给我们增加减肥难度的，对吧？

你心目中的“早餐热量王”是谁？或者你早上最爱吃的早餐是哪个？ 快来告诉我，下次我帮你们测评一个“相对健康”的吃法，咱们既要过嘴瘾，也要守住体重秤的底线！https://github.com/hooverrachel019/nssdby/blob/main/keke_342899.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_057546.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_342930.md
https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_719158.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_276778.md
https://github.com/sototheodore0/vkszsz/blob/main/keke_596230.md
https://github.com/norrisjason380/umsxwz/blob/main/keke_320042.md
https://github.com/bradfordmichael8/xlervt/blob/main/keke_599960.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_118238.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_560383.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_829871.md
https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_266209.md
https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_998489.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_236179.md
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https://github.com/bradfordmichael8/xlervt/blob/main/keke_755995.md
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https://github.com/hooverrachel019/nssdby/blob/main/keke_477805.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_398354.md
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https://github.com/norrisjason380/umsxwz/blob/main/keke_287471.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_775785.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_395188.md
https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_594754.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_326713.md
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https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_602119.md
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https://github.com/hooverrachel019/nssdby/blob/main/keke_671172.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_848295.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_755853.md
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https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_699806.md
https://github.com/sototheodore0/vkszsz/blob/main/keke_315924.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_310081.md
https://github.com/norrisjason380/umsxwz/blob/main/keke_230878.md
https://github.com/bradfordmichael8/xlervt/blob/main/keke_371767.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_644035.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_922159.md
https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_421755.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_214990.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_745718.md
https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_997409.md
https://github.com/sototheodore0/vkszsz/blob/main/keke_035310.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_167626.md
https://github.com/norrisjason380/umsxwz/blob/main/keke_450209.md
https://github.com/bradfordmichael8/xlervt/blob/main/keke_957637.md
https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_104056.md
https://github.com/sototheodore0/vkszsz/blob/main/keke_008937.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_724976.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_670348.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_081941.md
https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_047612.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_566115.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_642931.md
https://github.com/bradfordmichael8/xlervt/blob/main/keke_440597.md
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https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_207493.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_630789.md
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https://github.com/sototheodore0/vkszsz/blob/main/keke_673182.md
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https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_768149.md
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https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_576583.md
https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_979613.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_342153.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_178168.md
https://github.com/wolfbill3610/irlqcs/blob/main/keke_216955.md
https://github.com/norrisjason380/umsxwz/blob/main/keke_912940.md
https://github.com/bradfordmichael8/xlervt/blob/main/keke_104167.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_327770.md
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https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_935120.md
https://github.com/davidsonjennifer08/fmqmzd/blob/main/keke_211954.md
https://github.com/hooverrachel019/nssdby/blob/main/keke_268736.md
https://github.com/sototheodore0/vkszsz/blob/main/keke_292511.md
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https://github.com/bradfordmichael8/xlervt/blob/main/keke_975054.md
https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_514139.md
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https://github.com/dixonmax022/vmtssw/blob/main/keke_556298.md
https://github.com/robertsjeremy4246/wtlayw/blob/main/keke_339589.md
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https://github.com/washingtonsamuel2/amzlvg/blob/main/keke_993571.md
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https://github.com/gonzalezjeffrey4537/ikjhll/blob/main/keke_484437.md
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https://github.com/wolfbill3610/irlqcs/blob/main/keke_367892.md
https://github.com/dixonmax022/vmtssw/blob/main/keke_880979.md
https://gitlab.com/henrywoodcbs7z/vvxtoow/-/blob/main/k_40831.md
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