{"id":6698,"date":"2026-01-01T11:10:40","date_gmt":"2026-01-01T10:10:40","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=6698"},"modified":"2026-01-09T11:11:34","modified_gmt":"2026-01-09T10:11:34","slug":"truskawki-kcal","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/truskawki-kcal\/","title":{"rendered":"\u200bTruskawki: kcal \u2013 poznaj zaskakuj\u0105co nisk\u0105 kaloryczno\u015b\u0107 truskawek!"},"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\/truskawki-kcal\/#%E2%80%8BIle_kalorii_maja_truskawki_Odpowiadamy\" title=\"\u200bIle kalorii maj\u0105 truskawki? Odpowiadamy!\">\u200bIle kalorii maj\u0105 truskawki? Odpowiadamy!<\/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\/truskawki-kcal\/#%E2%80%8BTruskawki_kalorie_w_roznych_porcjach\" title=\"\u200bTruskawki: kalorie w r\u00f3\u017cnych porcjach\">\u200bTruskawki: kalorie w r\u00f3\u017cnych porcjach<\/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\/truskawki-kcal\/#Co_z_truskawkami_mrozonymi_Kcal_bez_tajemnic\" title=\"Co z truskawkami mro\u017conymi? Kcal bez tajemnic\">Co z truskawkami mro\u017conymi? Kcal bez tajemnic<\/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\/truskawki-kcal\/#Kalorycznosc_truskawek_w_praktyce_%E2%80%93_tabela_kcal\" title=\"Kaloryczno\u015b\u0107 truskawek w praktyce \u2013 tabela kcal\">Kaloryczno\u015b\u0107 truskawek w praktyce \u2013 tabela kcal<\/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\/truskawki-kcal\/#%E2%80%8BTruskawki_w_diecie_%E2%80%93_jak_je_wykorzystac\" title=\"\u200bTruskawki w diecie \u2013 jak je wykorzysta\u0107?\">\u200bTruskawki w diecie \u2013 jak je wykorzysta\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u200bSezon na truskawki to moment, na kt\u00f3ry wielu z nas czeka. Te soczyste, czerwone owoce kusz\u0105 smakiem i zapachem niepor\u00f3wnywalnym z niczym innym. Czy mo\u017cna je je\u015b\u0107 bez wyrzut\u00f3w sumienia, b\u0119d\u0105c na diecie? Odkryj, ile kalorii maj\u0105 truskawki i dlaczego s\u0105 \u015bwietnym wyborem dla Twojego zdrowego stylu \u017cycia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%8BIle_kalorii_maja_truskawki_Odpowiadamy\"><\/span>\u200bIle kalorii maj\u0105 truskawki? Odpowiadamy!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wiele os\u00f3b zadaje sobie pytanie o kaloryczno\u015b\u0107 truskawek, obawiaj\u0105c si\u0119, \u017ce s\u0142odki smak musi i\u015b\u0107 w parze z du\u017c\u0105 liczb\u0105 kalorii. Czas rozwia\u0107 te w\u0105tpliwo\u015bci raz na zawsze. <strong>W<\/strong> <strong>100 gramach \u015bwie\u017cych truskawek znajduje si\u0119 zaledwie od 32 do 33 kcal<\/strong>. To naprawd\u0119 niewiele, zw\u0142aszcza gdy por\u00f3wnamy je z innymi owocami \u2013 jab\u0142ka maj\u0105 prawie dwa razy wi\u0119cej kalorii, a banany nawet trzy razy wi\u0119cej. Dzi\u0119ki temu truskawki s\u0105 fantastycznym wyborem dla os\u00f3b dbaj\u0105cych o lini\u0119.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Jedna \u015brednia sztuka (wa\u017c\u0105ca oko\u0142o 15 g) to zaledwie 5 kcal<\/li>\n\n\n\n<li>Ca\u0142a gar\u015b\u0107 (70 g) dostarcza oko\u0142o 22-23 kcal.\u00a0<\/li>\n\n\n\n<li>Szklanka tych owoc\u00f3w (150 g) to nadal tylko oko\u0142o 48 kcal.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%8BTruskawki_kalorie_w_roznych_porcjach\"><\/span>\u200bTruskawki: kalorie w r\u00f3\u017cnych porcjach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrozumienie, jak przek\u0142ada si\u0119 kaloryczno\u015b\u0107 na konkretne, codzienne porcje, pomaga lepiej kontrolowa\u0107 diet\u0119 bez rezygnowania z przyjemno\u015bci. Skoro ju\u017c wiesz, \u017ce 100 g to oko\u0142o 32 kcal, \u0142atwo policzy\u0107 wi\u0119ksze ilo\u015bci.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Miseczka wype\u0142niona 200 gramami truskawek to zaledwie 64 kcal.\u00a0<\/li>\n\n\n\n<li>Je\u015bli masz ochot\u0119 na prawdziw\u0105 uczt\u0119 i zjesz \u0107wier\u0107 kilograma (250 g), dostarczysz organizmowi tylko 80 kcal.\u00a0<\/li>\n\n\n\n<li>Nawet bardzo du\u017ca porcja, wa\u017c\u0105ca 300 g, to nadal mniej ni\u017c 100 kcal \u2013 dok\u0142adnie 96 kcal.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Ich niska warto\u015b\u0107 energetyczna wynika g\u0142\u00f3wnie z wysokiej zawarto\u015bci wody oraz stosunkowo niewielkiej ilo\u015bci w\u0119glowodan\u00f3w (oko\u0142o 5,8 g na 100 g) i obecno\u015bci <a href=\"https:\/\/www.maczfit.pl\/blog\/blonnik-rola-w-organizmie-zrodla-w-diecie\/\">b\u0142onnika<\/a>, kt\u00f3ry dodatkowo wspiera uczucie wype\u0142nienia w \u017co\u0142\u0105dku.<\/p>\n\n\n\n<p>\u200b<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_z_truskawkami_mrozonymi_Kcal_bez_tajemnic\"><\/span>Co z truskawkami mro\u017conymi? Kcal bez tajemnic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sezon na \u015bwie\u017ce truskawki niestety nie trwa wiecznie, ale na szcz\u0119\u015bcie mamy dost\u0119p do mro\u017conek. Czy mro\u017cone truskawki maj\u0105 inn\u0105 kaloryczno\u015b\u0107? Odpowied\u017a brzmi: nie, o ile wybierasz produkty bez dodatk\u00f3w. <strong>100 gram\u00f3w mro\u017conych truskawek bez dodatku cukru ma praktycznie tyle samo kalorii co \u015bwie\u017ce owoce, czyli oko\u0142o 30-35 kcal<\/strong>. To \u015bwietna wiadomo\u015b\u0107 dla mi\u0142o\u015bnik\u00f3w koktajli, owsianek czy <a href=\"https:\/\/www.maczfit.pl\/blog\/inspiracje-i-przepisy-na-zdrowy-deser\">zdrowych deser\u00f3w<\/a>, kt\u00f3rzy chc\u0105 cieszy\u0107 si\u0119 smakiem truskawek przez ca\u0142y rok. Proces mro\u017cenia, je\u015bli jest przeprowadzony prawid\u0142owo, pozwala zachowa\u0107 wi\u0119kszo\u015b\u0107 warto\u015bci od\u017cywczych, w tym cenn\u0105 <a href=\"https:\/\/www.maczfit.pl\/blog\/witamina-c-jakie-sa-wlasciwosci-i-zastosowanie-kwasu-askorbinowego\">witamin\u0119 C<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kalorycznosc_truskawek_w_praktyce_%E2%80%93_tabela_kcal\"><\/span>Kaloryczno\u015b\u0107 truskawek w praktyce \u2013 tabela kcal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby jeszcze lepiej zobrazowa\u0107, jak niska jest kaloryczno\u015b\u0107 truskawek, warto spojrze\u0107 na konkretne liczby w odniesieniu do r\u00f3\u017cnych porcji i popularnych produkt\u00f3w z ich udzia\u0142em<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Produkt<\/strong><\/td><td><strong>Porcja<\/strong><\/td><td><strong>Przybli\u017cona liczba kalorii (kcal)<\/strong><\/td><\/tr><tr><td>\u200b<strong>\u015awie\u017ce truskawki<\/strong><\/td><td>100 g<\/td><td>32 kcal<\/td><\/tr><tr><td><strong>\u015awie\u017ce truskawki<\/strong><\/td><td>1 szt.(ok. 15 g)<\/td><td>5 kcal<\/td><\/tr><tr><td><strong>\u015awie\u017ce truskawki<\/strong><\/td><td>gar\u015b\u0107 (ok. 70 g)<\/td><td>23 kcal<\/td><\/tr><tr><td><strong>\u015awie\u017ce truskawki<\/strong><\/td><td>szklanka (ok. 150 g)<\/td><td>48 kcal<\/td><\/tr><tr><td><strong>\u015awie\u017ce truskawki<\/strong><\/td><td>200 g<\/td><td>64 kcal<\/td><\/tr><tr><td><strong>Truskawki mro\u017cone (bez cukru)<\/strong><\/td><td>100 g<\/td><td>32 kcal<\/td><\/tr><tr><td><strong>Truskawki w galaretce<\/strong><\/td><td>100 g<\/td><td>ok. 126 kcal<\/td><\/tr><tr><td><strong>Truskawki z bit\u0105 \u015bmietan\u0105<\/strong><\/td><td>100 g<\/td><td>ok. 127 kcal<\/td><\/tr><tr><td><strong>Koktajl truskawkowy (na mleku 2%)<\/strong><\/td><td>szklanka (250 ml)<\/td><td>ok. 150-200 kcal<\/td><\/tr><tr><td><strong>Sorbet truskawkowy<\/strong><\/td><td>1 ga\u0142ka (ok. 50 g)<\/td><td>ok. 60-70 kcal<\/td><\/tr><tr><td><strong>D\u017cem truskawkowy niskos\u0142odzony<\/strong><\/td><td>1 \u0142y\u017ceczka (15 g)<\/td><td>ok. 20-25 kcal<\/td><\/tr><tr><td><strong>D\u017cem truskawkowy wysokos\u0142odzony<\/strong><\/td><td>1 \u0142y\u017ceczka (15 g)<\/td><td>ok. 35-40 kcal<\/td><\/tr><tr><td><strong>Truskawki w czekoladzie<\/strong><\/td><td>1 sztuka<\/td><td>ok. 40-60 kcal<\/td><\/tr><tr><td><strong>Ciasto z truskawkami (biszkopt)<\/strong><\/td><td>1 kawa\u0142ek (120 g)<\/td><td>ok. 250-350 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%8BTruskawki_w_diecie_%E2%80%93_jak_je_wykorzystac\"><\/span>\u200bTruskawki w diecie \u2013 jak je wykorzysta\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niska kaloryczno\u015b\u0107 truskawek sprawia, \u017ce s\u0105 one sprzymierze\u0144cem ka\u017cdej <a href=\"https:\/\/www.maczfit.pl\/blog\/dieta-redukcyjna-jakie-sa-jej-zasady-co-jesc\">diety redukcyjnej<\/a> i zdrowego od\u017cywiania. Mo\u017cesz je\u015b\u0107 je na wiele sposob\u00f3w, nie martwi\u0105c si\u0119 o nadmiar kalorii. S\u0105 doskona\u0142e jako samodzielna przek\u0105ska, kt\u00f3ra zaspokoi ochot\u0119 na co\u015b s\u0142odkiego. <strong>\u015awietnie komponuj\u0105 si\u0119 z jogurtem naturalnym, skyrem czy jako dodatek do porannej <\/strong><a href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-owsianka\"><strong>owsianki<\/strong><\/a><strong>, wzbogacaj\u0105c jej smak i warto\u015b\u0107 od\u017cywcz\u0105.<\/strong> Mo\u017cesz je tak\u017ce blendowa\u0107 na orze\u017awiaj\u0105ce koktajle z dodatkiem wody lub napoju ro\u015blinnego albo dodawa\u0107 do sa\u0142atek, aby prze\u0142ama\u0107 ich smak s\u0142odk\u0105 nut\u0105. Obecno\u015b\u0107 b\u0142onnika pokarmowego (oko\u0142o 2 g na 100 g) sprawia, \u017ce truskawki skutecznie pomagaj\u0105 poskromi\u0107 g\u0142\u00f3d, u\u0142atwiaj\u0105c tym samym unikanie podjadania mi\u0119dzy posi\u0142kami.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u200bSezon na truskawki to moment, na kt\u00f3ry wielu z nas czeka. Te soczyste, czerwone owoce kusz\u0105 smakiem i zapachem niepor\u00f3wnywalnym z niczym innym. Czy mo\u017cna je je\u015b\u0107 bez wyrzut\u00f3w sumienia, b\u0119d\u0105c na diecie? Odkryj, ile kalorii maj\u0105 truskawki i dlaczego s\u0105 \u015bwietnym wyborem dla Twojego zdrowego stylu \u017cycia. \u200bIle kalorii maj\u0105 truskawki? Odpowiadamy! 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