{"id":4711,"date":"2023-09-05T16:31:00","date_gmt":"2023-09-05T14:31:00","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=4711"},"modified":"2024-09-11T16:37:30","modified_gmt":"2024-09-11T14:37:30","slug":"ile-kalorii-ma-jajko","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/","title":{"rendered":"Ile kalorii ma jajko?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Spis tre\u015bci<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Jajko_kcal\" title=\"Jajko kcal\">Jajko kcal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Kalorie_a_sposob_przygotowania_jajka\" title=\"Kalorie a spos\u00f3b przygotowania jajka\">Kalorie a spos\u00f3b przygotowania jajka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Skladniki_odzywcze_w_jajku\" title=\"Sk\u0142adniki od\u017cywcze w jajku\">Sk\u0142adniki od\u017cywcze w jajku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Wartosci_odzywcze_jajka\" title=\"Warto\u015bci od\u017cywcze jajka\">Warto\u015bci od\u017cywcze jajka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Witaminy_i_mineraly_w_jajku\" title=\"Witaminy i minera\u0142y w jajku\">Witaminy i minera\u0142y w jajku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-jajko\/#Korzysci_zdrowotne_wynikajace_z_jedzenia_jajek\" title=\"Korzy\u015bci zdrowotne wynikaj\u0105ce z jedzenia jajek\">Korzy\u015bci zdrowotne wynikaj\u0105ce z jedzenia jajek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Jajko to \u015bwietny wyb\u00f3r na \u015bniadanie lub kolacj\u0119.<\/strong> Ze wzgl\u0119du na sw\u00f3j smak i szerokie zastosowanie, to produkt, kt\u00f3ry cieszy si\u0119 ogromn\u0105 popularno\u015bci\u0105. Przyjrzymy si\u0119, ile kalorii ma jajko, jakie s\u0105 jego warto\u015bci od\u017cywcze, jakie witaminy dostarcza do organizmu oraz czy jest zdrowe i bezpieczne do spo\u017cycia.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Jajko_kcal\"><\/span><span style=\"font-weight: 400;\">Jajko kcal<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ilo\u015b\u0107 kalorii w jajku zale\u017cy od jego wielko\u015bci.<strong> \u015arednie jajko o wadze oko\u0142o 50 gram\u00f3w ma 70-80 kcal.<\/strong> Wi\u0119ksze jajka mog\u0105 mie\u0107 nawet 90 kcal, podczas gdy mniejsze oko\u0142o 60 kcal. Warto zauwa\u017cy\u0107, \u017ce kalorie w jajku pochodz\u0105 z r\u00f3\u017cnych sk\u0142adnik\u00f3w, takich jak bia\u0142ko, t\u0142uszcze i w\u0119glowodany.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Kalorie_a_sposob_przygotowania_jajka\"><\/span><span style=\"font-weight: 400;\">Kalorie a spos\u00f3b przygotowania jajka<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Jajko surowe<\/strong> \u2013 oko\u0142o 70-80 kcal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Jajko gotowane na twardo<\/strong> \u2013 oko\u0142o 78 kcal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Jajko sma\u017cone na patelni<\/strong> \u2013 oko\u0142o 90 kcal (zale\u017cy od ilo\u015bci u\u017cytego t\u0142uszczu).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Jajecznica<\/strong> \u2013 oko\u0142o 100-120 kcal (z dodatkiem mleka i t\u0142uszczu).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Skladniki_odzywcze_w_jajku\"><\/span><span style=\"font-weight: 400;\">Sk\u0142adniki od\u017cywcze w jajku<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Jajka s\u0105 niezwykle bogate w sk\u0142adniki od\u017cywcze. Zawieraj\u0105 one:<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>bia\u0142ko<\/strong> \u2013 jajko jest doskona\u0142ym \u017ar\u00f3d\u0142em wysokiej jako\u015bci bia\u0142ka, kt\u00f3re jest niezb\u0119dne do budowy i naprawy tkanek w organizmie;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>t\u0142uszcze<\/strong> \u2013 jajka zawieraj\u0105 zdrowe t\u0142uszcze, w tym jednonienasycone i wielonienasycone kwasy t\u0142uszczowe;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>w\u0119glowodany<\/strong> \u2013 jajka zawieraj\u0105 niewielk\u0105 ilo\u015b\u0107 w\u0119glowodan\u00f3w, zazwyczaj mniej ni\u017c 1 gram na jedno jajko.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Wartosci_odzywcze_jajka\"><\/span><span style=\"font-weight: 400;\">Warto\u015bci od\u017cywcze jajka<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Jedno jajko zawiera:<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>bia\u0142ko<\/strong> \u2013 oko\u0142o 6-7 gram\u00f3w;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>t\u0142uszcze<\/strong> \u2013 oko\u0142o 5 gram\u00f3w, w tym 1,5 grama t\u0142uszcz\u00f3w nasyconych;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>w\u0119glowodany<\/strong> \u2013 mniej ni\u017c 1 gram;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>kalorie<\/strong> \u2013 oko\u0142o 70-80 kcal.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Witaminy_i_mineraly_w_jajku\"><\/span><span style=\"font-weight: 400;\">Witaminy i minera\u0142y w jajku<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Jajka s\u0105 r\u00f3wnie\u017c bogate w r\u00f3\u017cne witaminy i minera\u0142y, kt\u00f3re s\u0105 niezb\u0119dne dla zdrowia.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Witaminy zawarte w jajku<\/span><\/h3>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Witamina A<\/strong> \u2013 wa\u017cna dla zdrowia oczu i sk\u00f3ry,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Witamina D<\/strong> \u2013 wspomaga wch\u0142anianie wapnia i wzmacnia ko\u015bci,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Witamina E<\/strong> \u2013 dzia\u0142a jako przeciwutleniacz,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Witamina B12<\/strong> \u2013 niezb\u0119dna dla zdrowia uk\u0142adu nerwowego.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Minera\u0142y zawarte w jajku<\/span><\/h3>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>\u017belazo<\/strong> \u2013 wa\u017cne dla produkcji czerwonych krwinek,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Selen<\/strong> \u2013 dzia\u0142a jako przeciwutleniacz,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Cynk<\/strong> \u2013 wspomaga uk\u0142ad odporno\u015bciowy,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Fosfor<\/strong> \u2013 niezb\u0119dny dla zdrowia ko\u015bci i z\u0119b\u00f3w.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Korzysci_zdrowotne_wynikajace_z_jedzenia_jajek\"><\/span><span style=\"font-weight: 400;\">Korzy\u015bci zdrowotne wynikaj\u0105ce z jedzenia jajek<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Jajka s\u0105 nie tylko smaczne, ale r\u00f3wnie\u017c maj\u0105 wiele korzy\u015bci zdrowotnych.<\/strong> S\u0105 doskona\u0142ym \u017ar\u00f3d\u0142em bia\u0142ka, kt\u00f3re jest niezb\u0119dne do budowy mi\u0119\u015bni i regeneracji tkanek. T\u0142uszcze zawarte w jajkach \u2013 w tym jednonienasycone i wielonienasycone kwasy t\u0142uszczowe \u2013 wspieraj\u0105 zdrowie serca. Natomiast witaminy i minera\u0142y, takie jak witamina D, witamina B12, \u017celazo i selen, przyczyniaj\u0105 si\u0119 do prawid\u0142owego funkcjonowania organizmu.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Jajka s\u0105 wszechstronnym, po\u017cywnym i stosunkowo niskokalorycznym produktem spo\u017cywczym.<\/strong> Dostarczaj\u0105 one cennych sk\u0142adnik\u00f3w od\u017cywczych, takich jak bia\u0142ko, t\u0142uszcze, w\u0119glowodany, witaminy i minera\u0142y. Dba\u0142o\u015b\u0107 o odpowiednie przygotowanie i przechowywanie jajek pozwala cieszy\u0107 si\u0119 ich smakiem i korzy\u015bciami zdrowotnymi, minimalizuj\u0105c jednocze\u015bnie ryzyko zwi\u0105zane z ich spo\u017cyciem.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jajko to \u015bwietny wyb\u00f3r na \u015bniadanie lub kolacj\u0119. Ze wzgl\u0119du na sw\u00f3j smak i szerokie zastosowanie, to produkt, kt\u00f3ry cieszy si\u0119 ogromn\u0105 popularno\u015bci\u0105. Przyjrzymy si\u0119, ile kalorii ma jajko, jakie s\u0105 jego warto\u015bci od\u017cywcze, jakie witaminy dostarcza do organizmu oraz czy jest zdrowe i bezpieczne do spo\u017cycia. Jajko kcal Ilo\u015b\u0107 kalorii w jajku zale\u017cy od [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":4712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"better_featured_image":{"id":4712,"alt_text":"ile kalorii ma jajko","caption":"","description":"","media_type":"image","media_details":{"width":1200,"height":900,"file":"2024\/09\/ile-kalorii-ma-jajko.jpeg","filesize":310990,"sizes":{"medium":{"file":"ile-kalorii-ma-jajko-300x225.jpeg","width":300,"height":225,"mime-type":"image\/jpeg","filesize":9843,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-300x225.jpeg"},"large":{"file":"ile-kalorii-ma-jajko-1024x768.jpeg","width":1024,"height":768,"mime-type":"image\/jpeg","filesize":66823,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-1024x768.jpeg"},"thumbnail":{"file":"ile-kalorii-ma-jajko-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":5091,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-150x150.jpeg"},"medium_large":{"file":"ile-kalorii-ma-jajko-768x576.jpeg","width":768,"height":576,"mime-type":"image\/jpeg","filesize":40669,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-768x576.jpeg"},"slide":{"file":"ile-kalorii-ma-jajko-1200x850.jpeg","width":1200,"height":850,"mime-type":"image\/jpeg","filesize":95265,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-1200x850.jpeg"},"recent-post":{"file":"ile-kalorii-ma-jajko-280x133.jpeg","width":280,"height":133,"mime-type":"image\/jpeg","filesize":6424,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-280x133.jpeg"},"category-post":{"file":"ile-kalorii-ma-jajko-320x152.jpeg","width":320,"height":152,"mime-type":"image\/jpeg","filesize":7518,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-320x152.jpeg"},"promoted-post":{"file":"ile-kalorii-ma-jajko-300x225.jpeg","width":300,"height":225,"mime-type":"image\/jpeg","filesize":9843,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-300x225.jpeg"},"post-wide":{"file":"ile-kalorii-ma-jajko-960x720.jpeg","width":960,"height":720,"mime-type":"image\/jpeg","filesize":59705,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-960x720.jpeg"},"yarpp-thumbnail":{"file":"ile-kalorii-ma-jajko-120x120.jpeg","width":120,"height":120,"mime-type":"image\/jpeg","filesize":3786,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko-120x120.jpeg"}},"image_meta":{"aperture":"16","credit":"Mara Zemgaliete - stock.adobe.co","camera":"IQ3 100MP","caption":"fresh raw bio eggs in egg box, top view","created_timestamp":"1623505197","copyright":"","focal_length":"120","iso":"100","shutter_speed":"0.01","title":"fresh raw bio eggs","orientation":"1","keywords":["nutrition","variation","ecological","produce","multicolored","beige","diet","container","cholesterol","overhead","packaging","pack","groceries","eco","uncooked","organic","colorful","top view","table","homemade","cuisine","closeup","blue","green","food","raw","ingredient","fresh","natural","poultry","farm","eggshell","chicken","brown","bio","eggs","healthy","background","product","cooking","protein","farming","easter","egg","freshness","box","breakfast","package","white","carton"]}},"post":4711,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/09\/ile-kalorii-ma-jajko.jpeg"},"acf":{"rekomendowane_posty":[2361],"post_sidebar_cta_img":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/07\/maczfit-logo-1.png","post_sidebar_cta_title":"W\u0142\u0105cz jajka do swojej diety","post_sidebar_cta_content":"Wybieraj dania Maczfit z jajkami","post_sidebar_cta_button":{"title":"Dieta z Wyborem Menu","url":"https:\/\/www.maczfit.pl\/dieta-z-wyborem-menu","target":""},"tytul_zajawki":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ile kalorii ma jajko? | Maczfit<\/title>\n<meta name=\"description\" content=\"Ile kalorii ma jajko? \ud83e\udd5a Jakie warto\u015bci i sk\u0142adniki od\u017cywcze dostarcza? 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