{"id":6716,"date":"2026-01-04T13:36:48","date_gmt":"2026-01-04T12:36:48","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=6716"},"modified":"2026-01-09T13:37:27","modified_gmt":"2026-01-09T12:37:27","slug":"makaron-kcal","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/makaron-kcal\/","title":{"rendered":"\u200bMakaron: kcal \u2013 czy w\u0142oski klasyk naprawd\u0119 tuczy? Sprawdzamy liczby!"},"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\/makaron-kcal\/#%E2%80%8BIle_kalorii_ma_makaron\" title=\"\u200bIle kalorii ma makaron?&nbsp;\">\u200bIle kalorii ma makaron?&nbsp;<\/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\/makaron-kcal\/#Makaron_kcal_%E2%80%93_tabela_porownawcza_rodzajow_i_dan\" title=\"Makaron: kcal \u2013 tabela por\u00f3wnawcza rodzaj\u00f3w i da\u0144\">Makaron: kcal \u2013 tabela por\u00f3wnawcza rodzaj\u00f3w i da\u0144<\/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\/makaron-kcal\/#A_co_z_sosem_Kalorycznosc_popularnych_dan_z_makaronem\" title=\"A co z sosem? Kaloryczno\u015b\u0107 popularnych da\u0144 z makaronem\">A co z sosem? Kaloryczno\u015b\u0107 popularnych da\u0144 z makaronem<\/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\/makaron-kcal\/#Jak_jesc_makaron_i_nie_tyc_Proste_triki\" title=\"Jak je\u015b\u0107 makaron i nie ty\u0107? Proste triki\">Jak je\u015b\u0107 makaron i nie ty\u0107? Proste triki<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u200bDla wielu z nas \u017cycie bez makaronu by\u0142oby smutne jak w\u0142oski sos bez pomidor\u00f3w. Spaghetti, penne, kokardki\u2026 kochamy je wszystkie. Ale w \u015bwiecie fit-mit\u00f3w makaron cz\u0119sto l\u0105duje na czarnej li\u015bcie jako \u201etucz\u0105cy w\u0119glowodan\u201d. Czy s\u0142usznie? Czy makaron i jego kalorie to faktycznie wr\u00f3g Twojej sylwetki, czy mo\u017ce niezrozumiany sojusznik? Czas odczarowa\u0107 past\u0119 i sprawdzi\u0107, jak kalorie zmieniaj\u0105 si\u0119 od paczki do talerza.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%8BIle_kalorii_ma_makaron\"><\/span>\u200bIle kalorii ma makaron?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To najwa\u017cniejsza zasada w makaronowej matematyce: woda nie ma kalorii, ale ma obj\u0119to\u015b\u0107! <strong>Cz\u0119sto wpadamy w panik\u0119, widz\u0105c na opakowaniu warto\u015b\u0107<\/strong> <strong>350\u2013370 kcal w 100 g<\/strong>. Spokojnie, to warto\u015b\u0107 dla <strong>produktu suchego<\/strong>. Podczas gotowania makaron pije wod\u0119 jak g\u0105bka, zwi\u0119kszaj\u0105c swoj\u0105 wag\u0119 nawet trzykrotnie.<\/p>\n\n\n\n<p>\u200bOznacza to, \u017ce <strong>100 g ugotowanego makaronu ma ju\u017c tylko oko\u0142o 130\u2013160 kcal<\/strong>.\u200b<\/p>\n\n\n\n<p>Dlatego wa\u017c\u0105c makaron przed gotowaniem, pami\u0119taj, \u017ce z ma\u0142ej garstki (np. 60 g suchego) zrobisz solidn\u0105 porcj\u0119 na talerzu (ok. 180 g ugotowanego), kt\u00f3ra dostarczy Ci jedynie oko\u0142o 210 kcal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Makaron_kcal_%E2%80%93_tabela_porownawcza_rodzajow_i_dan\"><\/span>Makaron: kcal \u2013 tabela por\u00f3wnawcza rodzaj\u00f3w i da\u0144<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie ka\u017cdy makaron jest sobie r\u00f3wny. Wyb\u00f3r odpowiedniego rodzaju mo\u017ce by\u0107 kluczowy dla Twojego bilansu energetycznego i uczucia syto\u015bci. Poni\u017cej znajdziesz zestawienie najbardziej popularnych opcji.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Rodzaj makaronu (100 g ugotowanego)<\/strong><\/td><td><strong>Kcal<\/strong><\/td><td><strong>W\u0119glowodany<\/strong><\/td><td><strong>Bia\u0142ko<\/strong><\/td><td><strong>Uwagi<\/strong><\/td><\/tr><tr><td>Makaron pszenny (jasny)<\/td><td>ok. 158 kcal<\/td><td>30 g<\/td><td>5-6 g<\/td><td>Klasyk, ale szybko si\u0119 trawi (wy\u017cszy IG).<\/td><\/tr><tr><td>Makaron pe\u0142noziarnisty<\/td><td>ok. 124-140 kcal<\/td><td>26 g<\/td><td>6 g<\/td><td>Bomba b\u0142onnikowa, syci na d\u0142u\u017cej!<\/td><\/tr><tr><td>Makaron ry\u017cowy<\/td><td>ok. 109 kcal<\/td><td>24 g<\/td><td>2 g<\/td><td>\u015awietny do da\u0144 azjatyckich, bezglutenowy.<\/td><\/tr><tr><td>Makaron durum (Semolina)<\/td><td>ok. 140-154 kcal<\/td><td>29 g<\/td><td>5,5 g<\/td><td>Twardszy, ma ni\u017cszy indeks glikemiczny.<\/td><\/tr><tr><td>Makaron jajeczny<\/td><td>ok. 140-160 kcal<\/td><td>28 g<\/td><td>6 g<\/td><td>Bardziej tre\u015bciwy, domowy smak.<\/td><\/tr><tr><td>Makaron sojowy<\/td><td>ok. 160-200 kcal<\/td><td>15 g<\/td><td>8-10 g<\/td><td>Wysokobia\u0142kowy, idealny dla wegetarian.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_co_z_sosem_Kalorycznosc_popularnych_dan_z_makaronem\"><\/span>A co z sosem? Kaloryczno\u015b\u0107 popularnych da\u0144 z makaronem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sam makaron jest niewinny \u2013 to towarzystwo na talerzu cz\u0119sto robi zamieszanie w bilansie. Zobacz, jak zmienia si\u0119 kaloryczno\u015b\u0107 makaronu w zale\u017cno\u015bci od dania (porcja ok. 350-400 g):\u200b<\/p>\n\n\n\n<ul>\n<li><strong>Spaghetti Aglio e Olio:<\/strong> makaron z oliw\u0105 i czosnkiem to pozorna lekko\u015b\u0107 \u2013 oliwa jest kaloryczna! Porcja mo\u017ce mie\u0107 ok. 400-500 kcal.<\/li>\n\n\n\n<li><strong>Spaghetti Bolognese:<\/strong> z chudym mi\u0119sem i sosem pomidorowym to zbilansowany posi\u0142ek \u2013 ok. 500-600 kcal.<\/li>\n\n\n\n<li><strong>Makaron Carbonara:<\/strong> prawdziwa (na \u017c\u00f3\u0142tkach i guanciale) lub polska (na \u015bmietanie) to waga ci\u0119\u017cka \u2013 porcja potrafi dostarczy\u0107 nawet 800-900 kcal!<\/li>\n\n\n\n<li><strong>Makaron penne z kurczakiem i pesto:<\/strong> pesto jest zdrowe, ale t\u0142uste. Taki obiad to cz\u0119sto ok. 600-700 kcal.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_jesc_makaron_i_nie_tyc_Proste_triki\"><\/span>Jak je\u015b\u0107 makaron i nie ty\u0107? Proste triki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcesz cieszy\u0107 si\u0119 past\u0105 bez wyrzut\u00f3w sumienia? Oto sprawdzone sposoby:<\/p>\n\n\n\n<ol>\n<li><strong>Gotuj <\/strong><strong><em>al dente<\/em><\/strong><strong>:<\/strong> twardszy makaron (zw\u0142aszcza z pszenicy durum) ma ni\u017cszy <a href=\"https:\/\/www.maczfit.pl\/blog\/indeks-glikemiczny-co-wplywa-na-jego-wartosc\/\">indeks glikemiczny<\/a>, co oznacza, \u017ce energia uwalnia si\u0119 wolniej i nie powoduje nag\u0142ych skok\u00f3w cukru (i napad\u00f3w g\u0142odu!).<\/li>\n\n\n\n<li><strong>Postaw na pe\u0142ne ziarno:<\/strong> makaron razowy ma wi\u0119cej <a href=\"https:\/\/www.maczfit.pl\/blog\/blonnik-rola-w-organizmie-zrodla-w-diecie\/\">b\u0142onnika<\/a>, kt\u00f3ry wype\u0142nia \u017co\u0142\u0105dek i spowalnia trawienie.<\/li>\n\n\n\n<li><strong>Warzywa to podstawa:<\/strong> zastosuj zasad\u0119 50:50 \u2013 niech po\u0142ow\u0119 obj\u0119to\u015bci talerza stanowi\u0105 warzywa (cukinia, pomidory, szpinak), a drug\u0105 po\u0142ow\u0119 makaron. Kalorii b\u0119dzie mniej, a porcja b\u0119dzie du\u017ca!<\/li>\n\n\n\n<li><strong>Magia odgrzewania:<\/strong> ciekawostka! Sch\u0142odzony i ponownie odgrzany makaron zawiera wi\u0119cej tzw. skrobi opornej. Dzia\u0142a ona jak b\u0142onnik \u2013 zmniejsza wch\u0142anianie kalorii z posi\u0142ku!<\/li>\n<\/ol>\n\n\n\n<p>Makaron nie musi by\u0107 wrogiem diety. To \u015bwietne paliwo dla organizmu, o ile wybierasz go \u015bwiadomie i nie topisz w t\u0142ustych sosach. Buon appetito!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u200bDla wielu z nas \u017cycie bez makaronu by\u0142oby smutne jak w\u0142oski sos bez pomidor\u00f3w. Spaghetti, penne, kokardki\u2026 kochamy je wszystkie. Ale w \u015bwiecie fit-mit\u00f3w makaron cz\u0119sto l\u0105duje na czarnej li\u015bcie jako \u201etucz\u0105cy w\u0119glowodan\u201d. Czy s\u0142usznie? Czy makaron i jego kalorie to faktycznie wr\u00f3g Twojej sylwetki, czy mo\u017ce niezrozumiany sojusznik? Czas odczarowa\u0107 past\u0119 i sprawdzi\u0107, jak [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":6678,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"better_featured_image":{"id":6678,"alt_text":"makaron kcal","caption":"","description":"","media_type":"image","media_details":{"width":1200,"height":800,"file":"2026\/01\/makaron-kcal.webp","filesize":105504,"sizes":{"medium":{"file":"makaron-kcal-300x200.webp","width":300,"height":200,"mime-type":"image\/webp","filesize":18342,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-300x200.webp"},"large":{"file":"makaron-kcal-1024x683.webp","width":1024,"height":683,"mime-type":"image\/webp","filesize":107128,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-1024x683.webp"},"thumbnail":{"file":"makaron-kcal-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":8544,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-150x150.webp"},"medium_large":{"file":"makaron-kcal-768x512.webp","width":768,"height":512,"mime-type":"image\/webp","filesize":72854,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-768x512.webp"},"recent-post":{"file":"makaron-kcal-280x133.webp","width":280,"height":133,"mime-type":"image\/webp","filesize":12526,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-280x133.webp"},"category-post":{"file":"makaron-kcal-320x152.webp","width":320,"height":152,"mime-type":"image\/webp","filesize":15314,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-320x152.webp"},"promoted-post":{"file":"makaron-kcal-300x200.webp","width":300,"height":200,"mime-type":"image\/webp","filesize":18342,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-300x200.webp"},"post-wide":{"file":"makaron-kcal-960x640.webp","width":960,"height":640,"mime-type":"image\/webp","filesize":97164,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-960x640.webp"},"yarpp-thumbnail":{"file":"makaron-kcal-120x120.webp","width":120,"height":120,"mime-type":"image\/webp","filesize":5812,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal-120x120.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":null,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2026\/01\/makaron-kcal.webp"},"acf":{"tytul_zajawki":"","rekomendowane_posty":false,"post_sidebar_cta_img":false,"post_sidebar_cta_title":"","post_sidebar_cta_content":"","post_sidebar_cta_button":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Makaron: kcal (tabela). Sprawd\u017a kaloryczno\u015b\u0107! - Blog dietetyczny - porady o diecie i odchudzaniu<\/title>\n<meta name=\"description\" content=\"Sprawd\u017a kaloryczno\u015b\u0107 makaronu r\u00f3\u017cnego typu. Dowiedz si\u0119, ile kcal ma spaghetti bolognese i jak gotowa\u0107 zdrowo. Tabela kcal w \u015brodku!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Makaron: kcal (tabela). Sprawd\u017a kaloryczno\u015b\u0107! - Blog dietetyczny - porady o diecie i odchudzaniu\" \/>\n<meta property=\"og:description\" content=\"Sprawd\u017a kaloryczno\u015b\u0107 makaronu r\u00f3\u017cnego typu. Dowiedz si\u0119, ile kcal ma spaghetti bolognese i jak gotowa\u0107 zdrowo. 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