{"id":1415,"date":"2026-10-30T14:00:00","date_gmt":"2026-10-30T13:00:00","guid":{"rendered":"https:\/\/promaker.eu\/blog\/?p=1415"},"modified":"2026-10-29T16:11:19","modified_gmt":"2026-10-29T15:11:19","slug":"ile-bialka-ma-wolowina","status":"publish","type":"post","link":"https:\/\/promaker.eu\/blog\/ile-bialka-ma-wolowina\/","title":{"rendered":"Ile bia\u0142ka ma wo\u0142owina? Schab, wieprzowina i inne mi\u0119sa w tabeli"},"content":{"rendered":"<article class=\"blog-article\">\n<p class=\"lead\"><strong>W zestawionych w tym artykule rekordach USDA 100 g surowej wo\u0142owiny ma od 17,2 g bia\u0142ka (mielona 80\/20) do 21,9 g (udziec), a po grillowaniu, sma\u017ceniu lub duszeniu 23,9\u201332,5 g [1].<\/strong> Schab ma 21,1 g bia\u0142ka na surowo i 26,7 g po usma\u017ceniu, a ciel\u0119cina, jagni\u0119cina i kr\u00f3lik 18,5\u201320,0 g na surowo [1]. Tyle bia\u0142ka co porcja 30 g <a href=\"https:\/\/promaker.eu\/pl\/5-koncentrat-bialek-serwatkowych-wpc?utm_source=blog&amp;utm_medium=tekst&amp;utm_campaign=ile-bialka-ma-wolowina\">koncentratu bia\u0142ek serwatkowych Pro WPC PROMAKER<\/a> (21,6 g) ma ok. 99 g surowego ud\u017aca wo\u0142owego [1][2].<\/p>\n<p>Warto\u015bci pochodz\u0105 z ameryka\u0144skiej bazy USDA FoodData Central (odczyt 29 pa\u017adziernika 2026 roku), a dane od\u017cywek z kart sklepu z tego samego dnia. Dr\u00f3b opisali\u015bmy osobno w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-ma-piers-z-kurczaka\/\">ile bia\u0142ka ma pier\u015b z kurczaka<\/a>, a cen\u0119 1 g bia\u0142ka w od\u017cywkach PROMAKER zestawili\u015bmy w <a href=\"https:\/\/promaker.eu\/blog\/ranking-odzywek-bialkowych\/\">por\u00f3wnaniu od\u017cywek bia\u0142kowych<\/a>.<\/p>\n<details class=\"spis-tresci\" open style=\"background:#f5f5f5;border:1px solid #ddd;border-radius:6px;padding:10px 14px;margin:0 0 18px\">\n<summary style=\"cursor:pointer;font-weight:700\">Spis tre\u015bci<\/summary>\n<ol style=\"margin:8px 0 0 20px;padding:0\">\n<li style=\"margin:3px 0\"><a href=\"#ile-bialka-ma-wolowina-poledwica-antrykot-i-mielona-w-tabeli\">Ile bia\u0142ka ma wo\u0142owina: pol\u0119dwica, antrykot i mielona w tabeli<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#ile-bialka-ma-schab-szynka-i-inna-wieprzowina\">Ile bia\u0142ka ma schab, szynka i inna wieprzowina?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#ile-bialka-maja-cielecina-jagniecina-i-krolik\">Ile bia\u0142ka maj\u0105 ciel\u0119cina, jagni\u0119cina i kr\u00f3lik?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#dlaczego-mieso-po-obrobce-ma-wiecej-bialka-na-100-g\">Dlaczego mi\u0119so po obr\u00f3bce ma wi\u0119cej bia\u0142ka na 100 g?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#ile-bialka-ma-150-i-200-g-wolowiny\">Ile bia\u0142ka ma 150 i 200 g wo\u0142owiny?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#wolowina-czy-odzywka-bialkowa\">Wo\u0142owina czy od\u017cywka bia\u0142kowa?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#najczesciej-zadawane-pytania\">Najcz\u0119\u015bciej zadawane pytania<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#podsumowanie\">Podsumowanie<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#zrodla\">\u0179r\u00f3d\u0142a<\/a><\/li>\n<\/ol>\n<\/details>\n<div class=\"polecamy najkrotsze-odpowiedzi\">\n<h3>Najkr\u00f3tsze odpowiedzi<\/h3>\n<ul>\n<li><strong>Ile bia\u0142ka ma 200 g wo\u0142owiny?<\/strong> 200 g surowego ud\u017aca to 43,8 g bia\u0142ka, a 200 g grillowanego 61,4 g [1].<\/li>\n<li><strong>Ile wa\u017cy 100 g surowej wo\u0142owiny po grillowaniu?<\/strong> Wed\u0142ug tabeli wydajno\u015bci USDA \u015brednio ok. 80 g pol\u0119dwicy i ok. 72 g ud\u017aca [3].<\/li>\n<li><strong>Bia\u0142ko bez gotowania?<\/strong> Porcja <a href=\"https:\/\/promaker.eu\/pl\/koncentrat-bialek-serwatkowych-wpc\/32-105-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g-5907602018356.html?utm_source=blog&amp;utm_medium=polecamy&amp;utm_campaign=ile-bialka-ma-wolowina\">Pro WPC 2000 g<\/a> daje 21,6 g bia\u0142ka za ok. 3,64 z\u0142 [2].<\/li>\n<li><strong>Bia\u0142ko ro\u015blinne?<\/strong> <a href=\"https:\/\/promaker.eu\/pl\/bialko-vege\/160-337-bialko-vege-promaker-vegan-protein-900-g.html?utm_source=blog&amp;utm_medium=polecamy&amp;utm_campaign=ile-bialka-ma-wolowina\">Vegan Protein 900 g<\/a> z grochu i ry\u017cu daje 22,5 g bia\u0142ka w porcji za ok. 2,67 z\u0142 [4].<\/li>\n<\/ul>\n<p>        <div class=\"pmp-card pmp-card--card\">\n                            <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" class=\"pmp-card__image\" target=\"_blank\" rel=\"noopener\">\n                    <img decoding=\"async\" src=\"https:\/\/promaker.eu\/img\/p\/5\/5\/3\/553-medium_default.webp\" alt=\"Od\u017cywka Bia\u0142kowa Koncentrat Promaker Pro WPC 2000g\" loading=\"lazy\" width=\"200\" height=\"200\">                <\/a>\n                        <div class=\"pmp-card__body\">\n                <h4 class=\"pmp-card__title\">\n                    <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" target=\"_blank\" rel=\"noopener\">\n                        Od\u017cywka Bia\u0142kowa Koncentrat Promaker Pro WPC 2000g                    <\/a>\n                <\/h4>\n                <div class=\"pmp-variants\"><span class=\"pmp-variant pmp-variant--active\">Wanilia<\/span><span class=\"pmp-variant\">Banan<\/span><span class=\"pmp-variant\">Bia\u0142a Czekolada<\/span><span class=\"pmp-variant\">Bor\u00f3wka Ameryka\u0144ska<\/span><span class=\"pmp-variant\">Ciasteczko<\/span><span class=\"pmp-variant\">Kokos<\/span><span class=\"pmp-variant\">Mleczna Czekolada<\/span><span class=\"pmp-variant\">S\u0142ony Karmel<\/span><span class=\"pmp-variant\">Truskawka<\/span><\/div>                <div class=\"pmp-card__price\">\n                    <span class=\"pmp-price\">239,99 z\u0142<\/span>                <\/div>\n                <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" class=\"pmp-card__cta\" target=\"_blank\" rel=\"noopener\">\n                    <span><svg viewBox=\"0 0 16 16\"><path d=\"M0 1.5A.5.5 0 0 1 .5 1H2a.5.5 0 0 1 .485.379L2.89 3H14.5a.5.5 0 0 1 .491.592l-1.5 8A.5.5 0 0 1 13 12H4a.5.5 0 0 1-.491-.408L2.01 3.607 1.61 2H.5a.5.5 0 0 1-.5-.5zM5 12a2 2 0 1 0 0 4 2 2 0 0 0 0-4zm7 0a2 2 0 1 0 0 4 2 2 0 0 0 0-4zm-7 1a1 1 0 1 1 0 2 1 1 0 0 1 0-2zm7 0a1 1 0 1 1 0 2 1 1 0 0 1 0-2z\"\/><\/svg>Kup teraz<\/span>\n                <\/a>\n            <\/div>\n        <\/div>\n        <br \/>\n        <div class=\"pmp-card pmp-card--card\">\n                            <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" class=\"pmp-card__image\" target=\"_blank\" rel=\"noopener\">\n                    <img decoding=\"async\" src=\"https:\/\/promaker.eu\/img\/p\/1\/1\/3\/4\/1134-medium_default.webp\" alt=\"Bia\u0142ko Vege Promaker Vegan Protein 900 g\" loading=\"lazy\" width=\"200\" height=\"200\">                <\/a>\n                        <div class=\"pmp-card__body\">\n                <h4 class=\"pmp-card__title\">\n                    <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" target=\"_blank\" rel=\"noopener\">\n                        Bia\u0142ko Vege Promaker Vegan Protein 900 g                    <\/a>\n                <\/h4>\n                <div class=\"pmp-variants\"><span class=\"pmp-variant pmp-variant--active\">Natural<\/span><span class=\"pmp-variant\">Ciastko z Kremem<\/span><span class=\"pmp-variant\">Czekolada<\/span><span class=\"pmp-variant\">S\u0142ony Karmel<\/span><span class=\"pmp-variant\">Wanilia<\/span><\/div>                <div class=\"pmp-card__price\">\n                    <span class=\"pmp-price\">79,99 z\u0142<\/span>                <\/div>\n                <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" class=\"pmp-card__cta\" target=\"_blank\" rel=\"noopener\">\n                    <span><svg viewBox=\"0 0 16 16\"><path d=\"M0 1.5A.5.5 0 0 1 .5 1H2a.5.5 0 0 1 .485.379L2.89 3H14.5a.5.5 0 0 1 .491.592l-1.5 8A.5.5 0 0 1 13 12H4a.5.5 0 0 1-.491-.408L2.01 3.607 1.61 2H.5a.5.5 0 0 1-.5-.5zM5 12a2 2 0 1 0 0 4 2 2 0 0 0 0-4zm7 0a2 2 0 1 0 0 4 2 2 0 0 0 0-4zm-7 1a1 1 0 1 1 0 2 1 1 0 0 1 0-2zm7 0a1 1 0 1 1 0 2 1 1 0 0 1 0-2z\"\/><\/svg>Kup teraz<\/span>\n                <\/a>\n            <\/div>\n        <\/div>\n        \n<\/p><\/div>\n<h2 id=\"ile-bialka-ma-wolowina-poledwica-antrykot-i-mielona-w-tabeli\">Ile bia\u0142ka ma wo\u0142owina: pol\u0119dwica, antrykot i mielona w tabeli<\/h2>\n<p>Surowa wo\u0142owina ma 17,2\u201321,9 g bia\u0142ka w 100 g, a po obr\u00f3bce 23,9\u201332,5 g, zale\u017cnie od elementu i t\u0142uszczu [1]. Wiersze podaj\u0105 mi\u0119so razem z t\u0142uszczem (USDA: separable lean and fat). Polskie nazwy element\u00f3w s\u0105 przybli\u017cone, wi\u0119c dok\u0142adny rekord sprawdzisz po numerze FDC. Wiersz surowy i wiersz po obr\u00f3bce to osobne pr\u00f3bki USDA, a nie ten sam kawa\u0142ek przed i po obr\u00f3bce [1].<\/p>\n<p class=\"tabela-podpowiedz\" style=\"font-size:13px;color:#6b7280;margin:0 0 4px\">Na telefonie przesu\u0144 tabele w bok.<\/p>\n<div class=\"table-scroll\" style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:0 0 1.5em\">\n<table style=\"border-collapse:collapse;min-width:760px;width:auto\">\n<caption>Wo\u0142owina: bia\u0142ko i kalorie w 100 g, surowa i po obr\u00f3bce (USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:230px;padding:8px 10px\">Mi\u0119so (nazwa USDA)<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">Obr\u00f3bka<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko surowe, g<\/th>\n<th style=\"min-width:110px;padding:8px 10px\">Bia\u0142ko po obr\u00f3bce, g<\/th>\n<th style=\"min-width:80px;padding:8px 10px\">kcal surowe<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">kcal po obr\u00f3bce<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">FDC: surowe \/ po obr\u00f3bce<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Pol\u0119dwica (tenderloin steak)<\/td>\n<td style=\"padding:8px 10px\">pod grillem<\/td>\n<td style=\"padding:8px 10px\">19,8<\/td>\n<td style=\"padding:8px 10px\">26,4<\/td>\n<td style=\"padding:8px 10px\">246<\/td>\n<td style=\"padding:8px 10px\">273<\/td>\n<td style=\"padding:8px 10px\">169545 \/ 168722<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Antrykot bez ko\u015bci (rib eye steak)<\/td>\n<td style=\"padding:8px 10px\">grill<\/td>\n<td style=\"padding:8px 10px\">18,7<\/td>\n<td style=\"padding:8px 10px\">23,9<\/td>\n<td style=\"padding:8px 10px\">241<\/td>\n<td style=\"padding:8px 10px\">285<\/td>\n<td style=\"padding:8px 10px\">173403 \/ 172165<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Udziec, g\u00f3rna cz\u0119\u015b\u0107 (top round steak)<\/td>\n<td style=\"padding:8px 10px\">pod grillem<\/td>\n<td style=\"padding:8px 10px\">21,9<\/td>\n<td style=\"padding:8px 10px\">30,7<\/td>\n<td style=\"padding:8px 10px\">168<\/td>\n<td style=\"padding:8px 10px\">224<\/td>\n<td style=\"padding:8px 10px\">169532 \/ 168710<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Wo\u0142owina na gulasz (chuck for stew)<\/td>\n<td style=\"padding:8px 10px\">duszona<\/td>\n<td style=\"padding:8px 10px\">21,6<\/td>\n<td style=\"padding:8px 10px\">32,5<\/td>\n<td style=\"padding:8px 10px\">130<\/td>\n<td style=\"padding:8px 10px\">194<\/td>\n<td style=\"padding:8px 10px\">170810 \/ 171205<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Mielona wo\u0142owina 85\/15<\/td>\n<td style=\"padding:8px 10px\">podsma\u017cona na patelni<\/td>\n<td style=\"padding:8px 10px\">18,6<\/td>\n<td style=\"padding:8px 10px\">27,7<\/td>\n<td style=\"padding:8px 10px\">215<\/td>\n<td style=\"padding:8px 10px\">256<\/td>\n<td style=\"padding:8px 10px\">171796 \/ 174034<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Mielona wo\u0142owina 80\/20<\/td>\n<td style=\"padding:8px 10px\">podsma\u017cona na patelni<\/td>\n<td style=\"padding:8px 10px\">17,2<\/td>\n<td style=\"padding:8px 10px\">27,0<\/td>\n<td style=\"padding:8px 10px\">254<\/td>\n<td style=\"padding:8px 10px\">272<\/td>\n<td style=\"padding:8px 10px\">174036 \/ 171799<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Najmniej bia\u0142ka na surowo maj\u0105 mielona 80\/20 (17,2 g), mielona 85\/15 (18,6 g) i antrykot (18,7 g), a t\u0142uszczu maj\u0105 20,0, 15,0 i 18,4 g w 100 g, czyli wi\u0119cej ni\u017c surowy udziec (8,19 g) i wo\u0142owina na gulasz (4,81 g), kt\u00f3re maj\u0105 najwi\u0119cej bia\u0142ka: 21,9 i 21,6 g [1]. Po obr\u00f3bce najwi\u0119cej bia\u0142ka ma wo\u0142owina na gulasz, duszona: 32,5 g w 100 g [1].<\/p>\n<h2 id=\"ile-bialka-ma-schab-szynka-i-inna-wieprzowina\">Ile bia\u0142ka ma schab, szynka i inna wieprzowina?<\/h2>\n<p>Surowy schab ma 21,1 g bia\u0142ka w 100 g, o 0,8 g mniej ni\u017c surowy udziec wo\u0142owy, a po usma\u017ceniu na patelni 26,7 g [1]. Surowa szynka \u015bwie\u017ca i \u0142opatka maj\u0105 po 17,4 g bia\u0142ka, a t\u0142uszczu 18,9 g i 12,4 g w 100 g [1]. Pol\u0119dwiczka wieprzowa ma 21,0 g bia\u0142ka i tylko 2,17 g t\u0142uszczu, ale USDA podaje j\u0105 jako samo mi\u0119so (separable lean only), wi\u0119c nie por\u00f3wnuj jej wprost z wierszami z t\u0142uszczem [1].<\/p>\n<div class=\"table-scroll\" style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:0 0 1.5em\">\n<table style=\"border-collapse:collapse;min-width:760px;width:auto\">\n<caption>Wieprzowina: bia\u0142ko i kalorie w 100 g, surowa i po obr\u00f3bce (USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:230px;padding:8px 10px\">Mi\u0119so (nazwa USDA)<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">Obr\u00f3bka<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko surowe, g<\/th>\n<th style=\"min-width:110px;padding:8px 10px\">Bia\u0142ko po obr\u00f3bce, g<\/th>\n<th style=\"min-width:80px;padding:8px 10px\">kcal surowe<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">kcal po obr\u00f3bce<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">FDC: surowe \/ po obr\u00f3bce<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Schab bez ko\u015bci (center loin chops)<\/td>\n<td style=\"padding:8px 10px\">sma\u017cony na patelni<\/td>\n<td style=\"padding:8px 10px\">21,1<\/td>\n<td style=\"padding:8px 10px\">26,7<\/td>\n<td style=\"padding:8px 10px\">201<\/td>\n<td style=\"padding:8px 10px\">229<\/td>\n<td style=\"padding:8px 10px\">168286 \/ 168298<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Pol\u0119dwiczka, tylko mi\u0119so (tenderloin)<\/td>\n<td style=\"padding:8px 10px\">pieczona<\/td>\n<td style=\"padding:8px 10px\">21,0<\/td>\n<td style=\"padding:8px 10px\">26,2<\/td>\n<td style=\"padding:8px 10px\">109<\/td>\n<td style=\"padding:8px 10px\">143<\/td>\n<td style=\"padding:8px 10px\">168249 \/ 168250<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Szynka \u015bwie\u017ca (leg ham)<\/td>\n<td style=\"padding:8px 10px\">pieczona<\/td>\n<td style=\"padding:8px 10px\">17,4<\/td>\n<td style=\"padding:8px 10px\">26,8<\/td>\n<td style=\"padding:8px 10px\">245<\/td>\n<td style=\"padding:8px 10px\">273<\/td>\n<td style=\"padding:8px 10px\">168222 \/ 168223<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">\u0141opatka (Boston butt, blade steaks)<\/td>\n<td style=\"padding:8px 10px\">duszona<\/td>\n<td style=\"padding:8px 10px\">17,4<\/td>\n<td style=\"padding:8px 10px\">25,1<\/td>\n<td style=\"padding:8px 10px\">186<\/td>\n<td style=\"padding:8px 10px\">267<\/td>\n<td style=\"padding:8px 10px\">167849 \/ 167850<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Mielona wieprzowina 84\/16<\/td>\n<td style=\"padding:8px 10px\">po obr\u00f3bce, kruszona<\/td>\n<td style=\"padding:8px 10px\">18,0<\/td>\n<td style=\"padding:8px 10px\">26,7<\/td>\n<td style=\"padding:8px 10px\">218<\/td>\n<td style=\"padding:8px 10px\">289<\/td>\n<td style=\"padding:8px 10px\">168372 \/ 169192<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 id=\"ile-bialka-maja-cielecina-jagniecina-i-krolik\">Ile bia\u0142ka maj\u0105 ciel\u0119cina, jagni\u0119cina i kr\u00f3lik?<\/h2>\n<p>Surowy kr\u00f3lik ma 20,0 g bia\u0142ka w 100 g, ciel\u0119cina 19,1 g, a jagni\u0119cina 18,5 g; po upieczeniu kr\u00f3lik ma 29,1 g, jagni\u0119cina 26,2 g, a ciel\u0119cina 25,1 g [1].<\/p>\n<div class=\"table-scroll\" style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:0 0 1.5em\">\n<table style=\"border-collapse:collapse;min-width:760px;width:auto\">\n<caption>Ciel\u0119cina, jagni\u0119cina i kr\u00f3lik: bia\u0142ko i kalorie w 100 g (USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:230px;padding:8px 10px\">Mi\u0119so (nazwa USDA)<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">Obr\u00f3bka<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko surowe, g<\/th>\n<th style=\"min-width:110px;padding:8px 10px\">Bia\u0142ko po obr\u00f3bce, g<\/th>\n<th style=\"min-width:80px;padding:8px 10px\">kcal surowe<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">kcal po obr\u00f3bce<\/th>\n<th style=\"min-width:150px;padding:8px 10px\">FDC: surowe \/ po obr\u00f3bce<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Ciel\u0119cina (veal sirloin)<\/td>\n<td style=\"padding:8px 10px\">pieczona<\/td>\n<td style=\"padding:8px 10px\">19,1<\/td>\n<td style=\"padding:8px 10px\">25,1<\/td>\n<td style=\"padding:8px 10px\">152<\/td>\n<td style=\"padding:8px 10px\">202<\/td>\n<td style=\"padding:8px 10px\">175286 \/ 175288<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Jagni\u0119cina, udziec (lamb leg)<\/td>\n<td style=\"padding:8px 10px\">pieczona<\/td>\n<td style=\"padding:8px 10px\">18,5<\/td>\n<td style=\"padding:8px 10px\">26,2<\/td>\n<td style=\"padding:8px 10px\">209<\/td>\n<td style=\"padding:8px 10px\">242<\/td>\n<td style=\"padding:8px 10px\">174372 \/ 174373<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Kr\u00f3lik (rabbit)<\/td>\n<td style=\"padding:8px 10px\">pieczony<\/td>\n<td style=\"padding:8px 10px\">20,0<\/td>\n<td style=\"padding:8px 10px\">29,1<\/td>\n<td style=\"padding:8px 10px\">136<\/td>\n<td style=\"padding:8px 10px\">197<\/td>\n<td style=\"padding:8px 10px\">172521 \/ 172522<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 id=\"dlaczego-mieso-po-obrobce-ma-wiecej-bialka-na-100-g\">Dlaczego mi\u0119so po obr\u00f3bce ma wi\u0119cej bia\u0142ka na 100 g?<\/h2>\n<p>Bo w czasie obr\u00f3bki mi\u0119so traci wod\u0119, wi\u0119c w 100 g gotowego mi\u0119sa jest wi\u0119cej suchej masy: surowa pol\u0119dwica wo\u0142owa ma 61,7 g wody w 100 g, a po obr\u00f3bce pod grillem 55,5 g, udziec odpowiednio 68,8 g i 58,5 g [1]. Tabela wydajno\u015bci USDA, przygotowana przez Showell i wsp. w 2012 roku, podaje, ile procent masy surowej zostaje po obr\u00f3bce [3].<\/p>\n<div class=\"table-scroll\" style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:0 0 1.5em\">\n<table style=\"border-collapse:collapse;min-width:560px;width:auto\">\n<caption>Masa po obr\u00f3bce: ile procent masy surowej zostaje (tabela wydajno\u015bci USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:330px;padding:8px 10px\">Mi\u0119so i obr\u00f3bka<\/th>\n<th style=\"min-width:130px;padding:8px 10px\">\u015arednio, % masy surowej<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">Zakres, %<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Pol\u0119dwica wo\u0142owa (steak, mi\u0119so z t\u0142uszczem), pod grillem<\/td>\n<td style=\"padding:8px 10px\">80<\/td>\n<td style=\"padding:8px 10px\">71\u201386<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Antrykot bez ko\u015bci (mi\u0119so z t\u0142uszczem), grillowany<\/td>\n<td style=\"padding:8px 10px\">82<\/td>\n<td style=\"padding:8px 10px\">75\u201389<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Udziec wo\u0142owy, g\u00f3rna cz\u0119\u015b\u0107 (mi\u0119so z t\u0142uszczem), pod grillem<\/td>\n<td style=\"padding:8px 10px\">72<\/td>\n<td style=\"padding:8px 10px\">62\u201383<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Mielona wo\u0142owina 12\u201322% t\u0142uszczu, kruszona na patelni<\/td>\n<td style=\"padding:8px 10px\">67<\/td>\n<td style=\"padding:8px 10px\">64\u201372<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Pol\u0119dwiczka wieprzowa (tylko mi\u0119so), pieczona<\/td>\n<td style=\"padding:8px 10px\">80<\/td>\n<td style=\"padding:8px 10px\">74\u201384<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Mas\u0119 po obr\u00f3bce podajemy tylko z tej tabeli, bo wiersze z rekordami USDA to osobne pr\u00f3bki i ich iloraz nie jest wydajno\u015bci\u0105 konkretnego kawa\u0142ka [1][3]. Szeroki zakres pokazuje, \u017ce wynik zale\u017cy od kawa\u0142ka i przygotowania, dlatego licz bia\u0142ko z tej masy, kt\u00f3r\u0105 wa\u017cysz: surowe mi\u0119so wed\u0142ug kolumny dla surowego, gotowe wed\u0142ug kolumny dla danej obr\u00f3bki.<\/p>\n<h2 id=\"ile-bialka-ma-150-i-200-g-wolowiny\">Ile bia\u0142ka ma 150 i 200 g wo\u0142owiny?<\/h2>\n<p>150 g surowego ud\u017aca wo\u0142owego to 32,9 g bia\u0142ka, a 200 g to 43,8 g; tyle samo grillowanego ud\u017aca to 46,1 g i 61,4 g [1]. Porcje w tabeli liczymy, mno\u017c\u0105c warto\u015b\u0107 na 100 g dla tej samej postaci mi\u0119sa, a niezale\u017cnie od tego, czy wa\u017cysz surowe, czy gotowe mi\u0119so, bierz wiersz dla tej postaci.<\/p>\n<div class=\"table-scroll\" style=\"overflow-x:auto;-webkit-overflow-scrolling:touch;margin:0 0 1.5em\">\n<table style=\"border-collapse:collapse;min-width:560px;width:auto\">\n<caption>Bia\u0142ko w porcji 100, 150 i 200 g (liczone z warto\u015bci USDA dla tej samej postaci)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:260px;padding:8px 10px\">Mi\u0119so i posta\u0107<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">100 g<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">150 g<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">200 g<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Udziec wo\u0142owy, surowy<\/td>\n<td style=\"padding:8px 10px\">21,9<\/td>\n<td style=\"padding:8px 10px\">32,9<\/td>\n<td style=\"padding:8px 10px\">43,8<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Udziec wo\u0142owy, po grillowaniu<\/td>\n<td style=\"padding:8px 10px\">30,7<\/td>\n<td style=\"padding:8px 10px\">46,1<\/td>\n<td style=\"padding:8px 10px\">61,4<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Pol\u0119dwica wo\u0142owa, surowa<\/td>\n<td style=\"padding:8px 10px\">19,8<\/td>\n<td style=\"padding:8px 10px\">29,7<\/td>\n<td style=\"padding:8px 10px\">39,6<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Antrykot bez ko\u015bci, po grillowaniu<\/td>\n<td style=\"padding:8px 10px\">23,9<\/td>\n<td style=\"padding:8px 10px\">35,9<\/td>\n<td style=\"padding:8px 10px\">47,8<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Schab, surowy<\/td>\n<td style=\"padding:8px 10px\">21,1<\/td>\n<td style=\"padding:8px 10px\">31,7<\/td>\n<td style=\"padding:8px 10px\">42,2<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Schab, sma\u017cony<\/td>\n<td style=\"padding:8px 10px\">26,7<\/td>\n<td style=\"padding:8px 10px\">40,1<\/td>\n<td style=\"padding:8px 10px\">53,4<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Mielona wo\u0142owina 85\/15, podsma\u017cona<\/td>\n<td style=\"padding:8px 10px\">27,7<\/td>\n<td style=\"padding:8px 10px\">41,6<\/td>\n<td style=\"padding:8px 10px\">55,4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Ile bia\u0142ka zje\u015b\u0107 w posi\u0142ku po wysi\u0142ku i co do niego doda\u0107, piszemy w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/co-jesc-po-treningu\/\">co je\u015b\u0107 po treningu<\/a>.<\/p>\n<h2 id=\"wolowina-czy-odzywka-bialkowa\">Wo\u0142owina czy od\u017cywka bia\u0142kowa?<\/h2>\n<p>Porcja 30 g od\u017cywki Pro WPC daje 21,6 g bia\u0142ka, tyle co ok. 99 g surowego ud\u017aca wo\u0142owego albo ok. 102 g surowego schabu, i nie wymaga gotowania [1][2]. W Pro WPC bia\u0142ko daje ok. 77% energii porcji (21,6 \u00d7 4 \/ 112,5), wi\u0119c produkt jest \u017ar\u00f3d\u0142em bia\u0142ka w rozumieniu rozporz\u0105dzenia (WE) nr 1924\/2006 [2][5]. Bia\u0142ko przyczynia si\u0119 do wzrostu masy mi\u0119\u015bniowej. Bia\u0142ko pomaga w utrzymaniu masy mi\u0119\u015bniowej. To o\u015bwiadczenia UE dla \u017cywno\u015bci b\u0119d\u0105cej co najmniej \u017ar\u00f3d\u0142em bia\u0142ka [6].<\/p>\n<p>Stanowisko ISSN (International Society of Sports Nutrition) J\u00e4gera i wsp. z 2017 roku podaje zdrowym osobom \u0107wicz\u0105cym 1,4\u20132,0 g bia\u0142ka na kg masy cia\u0142a dziennie, w porcjach 20\u201340 g co 3\u20134 godziny [7]. Taki zakres odpowiada ok. 91\u2013183 g surowego ud\u017aca wo\u0142owego [1][7].<\/p>\n<p>Je\u015bli po treningu nie masz czasu przygotowa\u0107 mi\u0119sa albo w ci\u0105gu dnia brakuje Ci bia\u0142ka, wybierz <a href=\"https:\/\/promaker.eu\/pl\/koncentrat-bialek-serwatkowych-wpc\/32-105-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g-5907602018356.html?utm_source=blog&amp;utm_medium=tekst&amp;utm_campaign=ile-bialka-ma-wolowina\">Pro WPC 2000 g<\/a>: 66 porcji za 239,99 z\u0142, czyli ok. 3,64 z\u0142 za 30 g proszku; przy przygotowaniu z mlekiem dolicz jego koszt (ceny z 29 pa\u017adziernika 2026 roku) [2]. R\u00f3\u017cnice mi\u0119dzy koncentratem a izolatem opisujemy w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/wpc-czy-wpi\/\">WPC czy WPI<\/a>. Je\u015bli nie jesz mi\u0119sa i wybierasz bia\u0142ko ro\u015blinne, si\u0119gnij po <a href=\"https:\/\/promaker.eu\/pl\/bialko-vege\/160-337-bialko-vege-promaker-vegan-protein-900-g.html?utm_source=blog&amp;utm_medium=tekst&amp;utm_campaign=ile-bialka-ma-wolowina\">Vegan Protein 900 g<\/a> z bia\u0142ka grochu i ry\u017cu: 22,5 g bia\u0142ka w porcji 30 g, 30 porcji za 79,99 z\u0142, ok. 2,67 z\u0142 za porcj\u0119 [4]; por\u00f3wnanie bia\u0142ka w tofu, soczewicy i ciecierzycy znajdziesz w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-ma-tofu\/\">ile bia\u0142ka ma tofu<\/a>. Od\u017cywki ro\u015blinne zebrali\u015bmy w kategorii <a href=\"https:\/\/promaker.eu\/pl\/73-bialko-vege?utm_source=blog&amp;utm_medium=tekst&amp;utm_campaign=ile-bialka-ma-wolowina\">bia\u0142ko vege w sklepie PROMAKER<\/a>.<\/p>\n<p>Pro WPC zawiera bia\u0142ko mleka i lecytyn\u0119 sojow\u0105, mo\u017ce zawiera\u0107 gluten, jaja i orzechy, nie jest dla os\u00f3b z alergi\u0105 na bia\u0142ka mleka ani soj\u0119 i z nietolerancj\u0105 laktozy; wed\u0142ug karty jest dla zdrowych doros\u0142ych aktywnych fizycznie [2]. Vegan Protein mo\u017ce zawiera\u0107 \u015bladowe ilo\u015bci mleka (w tym laktozy), soi, glutenu i orzech\u00f3w, wi\u0119c nie jest wyborem przy alergii na bia\u0142ka mleka; karta zaleca nie stosowa\u0107 go u dzieci, a w ci\u0105\u017cy, podczas karmienia piersi\u0105, przy lekach i chorobach nerek skonsultowa\u0107 si\u0119 z lekarzem [4]. Nie przekraczaj porcji z karty [2][4].<\/p>\n                    <h3 class=\"pmp-carousel__title\">Produkty opisane w artykule<\/h3>\n                <div class=\"pmp-carousel pmp-carousel--few\" id=\"pmp-carousel-1\">\n            <div class=\"pmp-carousel__track\">\n                                    <div class=\"pmp-carousel__slide\">\n                        <div class=\"pmp-card pmp-card--card\">\n                                                            <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" class=\"pmp-card__image\" target=\"_blank\" rel=\"noopener\">\n                                    <img decoding=\"async\" src=\"https:\/\/promaker.eu\/img\/p\/5\/5\/3\/553-medium_default.webp\" alt=\"Od\u017cywka Bia\u0142kowa Koncentrat Promaker Pro WPC 2000g\" loading=\"lazy\" width=\"200\" height=\"200\">\n                                <\/a>\n                                                        <div class=\"pmp-card__body\">\n                                <h4 class=\"pmp-card__title\">\n                                    <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" target=\"_blank\" rel=\"noopener\">\n                                        Od\u017cywka Bia\u0142kowa Koncentrat Promaker Pro WPC 2000g                                    <\/a>\n                                <\/h4>\n                                                                    <div class=\"pmp-variants pmp-variants--compact\">\n                                        <span class=\"pmp-variant pmp-variant--active\">Wanilia<\/span>\n                                        <span class=\"pmp-variant\">+8 smak\u00f3w<\/span>\n                                    <\/div>\n                                                                <div class=\"pmp-card__price\">\n                                                                        <span class=\"pmp-price\">239,99 z\u0142<\/span>\n                                <\/div>\n                                <a href=\"https:\/\/promaker.eu\/32-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g.html\" class=\"pmp-card__cta\" target=\"_blank\" rel=\"noopener\">\n                                    Kup teraz                                <\/a>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                                    <div class=\"pmp-carousel__slide\">\n                        <div class=\"pmp-card pmp-card--card\">\n                                                            <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" class=\"pmp-card__image\" target=\"_blank\" rel=\"noopener\">\n                                    <img decoding=\"async\" src=\"https:\/\/promaker.eu\/img\/p\/1\/1\/3\/4\/1134-medium_default.webp\" alt=\"Bia\u0142ko Vege Promaker Vegan Protein 900 g\" loading=\"lazy\" width=\"200\" height=\"200\">\n                                <\/a>\n                                                        <div class=\"pmp-card__body\">\n                                <h4 class=\"pmp-card__title\">\n                                    <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" target=\"_blank\" rel=\"noopener\">\n                                        Bia\u0142ko Vege Promaker Vegan Protein 900 g                                    <\/a>\n                                <\/h4>\n                                                                    <div class=\"pmp-variants pmp-variants--compact\">\n                                        <span class=\"pmp-variant pmp-variant--active\">Natural<\/span>\n                                        <span class=\"pmp-variant\">+4 smak\u00f3w<\/span>\n                                    <\/div>\n                                                                <div class=\"pmp-card__price\">\n                                                                        <span class=\"pmp-price\">79,99 z\u0142<\/span>\n                                <\/div>\n                                <a href=\"https:\/\/promaker.eu\/160-bialko-vege-promaker-vegan-protein-900-g.html\" class=\"pmp-card__cta\" target=\"_blank\" rel=\"noopener\">\n                                    Kup teraz                                <\/a>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                            <\/div>\n                    <\/div>\n        \n<div class=\"faq-section\">\n<h2 id=\"najczesciej-zadawane-pytania\">Najcz\u0119\u015bciej zadawane pytania<\/h2>\n<h3>Ile bia\u0142ka ma 100 g wo\u0142owiny?<\/h3>\n<p>Surowa wo\u0142owina ma 17,2\u201321,9 g bia\u0142ka w 100 g, a po obr\u00f3bce 23,9\u201332,5 g, zale\u017cnie od elementu [1]. Dla ud\u017aca to 21,9 g na surowo i 30,7 g po grillowaniu [1].<\/p>\n<h3>Ile bia\u0142ka ma stek wo\u0142owy?<\/h3>\n<p>Grillowany antrykot bez ko\u015bci ma 23,9 g bia\u0142ka w 100 g, a pol\u0119dwica po obr\u00f3bce pod grillem 26,4 g, wi\u0119c stek po obr\u00f3bce o masie 200 g to 47,8 g albo 52,8 g bia\u0142ka [1].<\/p>\n<h3>Ile bia\u0142ka ma mielona wo\u0142owina?<\/h3>\n<p>Mielona 85\/15 ma 18,6 g bia\u0142ka w 100 g na surowo i 27,7 g po podsma\u017ceniu, a mielona 80\/20 17,2 g i 27,0 g [1]. Surowa mielona ma te\u017c wi\u0119cej kalorii ni\u017c chude elementy: 215 i 254 kcal w 100 g wobec 168 kcal w ud\u017acu [1].<\/p>\n<h3>Czy schab ma wi\u0119cej bia\u0142ka ni\u017c wo\u0142owina?<\/h3>\n<p>Zale\u017cy od elementu. Na surowo schab (21,1 g w 100 g) ma wi\u0119cej bia\u0142ka ni\u017c pol\u0119dwica (19,8 g), antrykot (18,7 g) i mielona (17,2\u201318,6 g), a mniej ni\u017c udziec (21,9 g) i wo\u0142owina na gulasz (21,6 g). Po obr\u00f3bce (r\u00f3\u017cnej w poszczeg\u00f3lnych rekordach) schab ma 26,7 g, pol\u0119dwica 26,4 g, antrykot 23,9 g, mielona 27,0\u201327,7 g, udziec 30,7 g, a wo\u0142owina na gulasz 32,5 g [1].<\/p>\n<h3>Ile mi\u0119sa zje\u015b\u0107, \u017ceby mie\u0107 20\u201340 g bia\u0142ka?<\/h3>\n<p>Ok. 91\u2013183 g surowego ud\u017aca wo\u0142owego albo ok. 95\u2013190 g surowego schabu, bo 100 g ma 21,9 i 21,1 g bia\u0142ka [1][7]. Dzienn\u0105 ilo\u015b\u0107 bia\u0142ka dla Twojej masy cia\u0142a policzysz w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-dziennie\/\">ile bia\u0142ka dziennie, gdy trenujesz<\/a>.<\/p>\n<h3>Ile kalorii ma wo\u0142owina w 100 g?<\/h3>\n<p>Surowa wo\u0142owina ma 130\u2013254 kcal w 100 g: wo\u0142owina na gulasz 130, udziec 168, mielona 85\/15 215, pol\u0119dwica 246 kcal; po obr\u00f3bce 194\u2013285 kcal [1].<\/p>\n<\/div>\n<h2 id=\"podsumowanie\">Podsumowanie<\/h2>\n<ul>\n<li>Surowa wo\u0142owina ma 17,2\u201321,9 g bia\u0142ka w 100 g, a po obr\u00f3bce 23,9\u201332,5 g.<\/li>\n<li>Schab ma 21,1 g bia\u0142ka na surowo i 26,7 g po usma\u017ceniu; surowa szynka \u015bwie\u017ca i \u0142opatka po 17,4 g.<\/li>\n<li>Wi\u0119cej bia\u0142ka na 100 g po obr\u00f3bce to skutek utraty wody: ze 100 g surowej pol\u0119dwicy zostaje pod grillem \u015brednio ok. 80 g, a z ud\u017aca ok. 72 g (USDA).<\/li>\n<li>Porcja Pro WPC daje 21,6 g bia\u0142ka za ok. 3,64 z\u0142, tyle co ok. 99 g surowego ud\u017aca.<\/li>\n<\/ul>\n<h2 id=\"zrodla\">\u0179r\u00f3d\u0142a<\/h2>\n<div class=\"article-sources\">\n<ol>\n<li>U.S. Department of Agriculture, Agricultural Research Service, <em>FoodData Central<\/em>, baza SR Legacy (2019), odczyt rekord\u00f3w 29.10.2026 (warto\u015bci na 100 g; numer FDC: opis rekordu, stan; bia\u0142ko, energia, t\u0142uszcz, woda): 169545: Beef, tenderloin, steak, separable lean and fat, trimmed to 1\/8\" fat, choice, raw (surowe; bia\u0142ko 19,8 g, 246 kcal, t\u0142uszcz 17,9 g, woda 61,7 g); 168722: Beef, tenderloin, steak, separable lean and fat, trimmed to 1\/8\" fat, choice, cooked, broiled (pod grillem; bia\u0142ko 26,4 g, 273 kcal, t\u0142uszcz 17,8 g, woda 55,5 g); 173403: Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0\" fat, choice, raw (surowe; bia\u0142ko 18,7 g, 241 kcal, t\u0142uszcz 18,4 g, woda 61,8 g); 172165: Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0\" fat, choice, cooked, grilled (grill; bia\u0142ko 23,9 g, 285 kcal, t\u0142uszcz 21,1 g, woda 54,4 g); 169532: Beef, round, top round, steak, separable lean and fat, trimmed to 1\/8\" fat, choice, raw (surowe; bia\u0142ko 21,9 g, 168 kcal, t\u0142uszcz 8,19 g, woda 68,8 g); 168710: Beef, round, top round, steak, separable lean and fat, trimmed to 1\/8\" fat, choice, cooked, broiled (pod grillem; bia\u0142ko 30,7 g, 224 kcal, t\u0142uszcz 10,3 g, woda 58,5 g); 170810: Beef, chuck for stew, separable lean and fat, choice, raw (surowe; bia\u0142ko 21,6 g, 130 kcal, t\u0142uszcz 4,81 g, woda 72,3 g); 171205: Beef, chuck for stew, separable lean and fat, choice, cooked, braised (duszona; bia\u0142ko 32,5 g, 194 kcal, t\u0142uszcz 7,14 g, woda 59,5 g); 171796: Beef, ground, 85% lean meat \/ 15% fat, raw (Includes foods for USDA's Food Distribution Program) (surowe; bia\u0142ko 18,6 g, 215 kcal, t\u0142uszcz 15,0 g, woda 65,7 g); 174034: Beef, ground, 85% lean meat \/ 15% fat, crumbles, cooked, pan-browned (podsma\u017cona na patelni; bia\u0142ko 27,7 g, 256 kcal, t\u0142uszcz 15,3 g, woda 55,9 g); 174036: Beef, ground, 80% lean meat \/ 20% fat, raw (surowe; bia\u0142ko 17,2 g, 254 kcal, t\u0142uszcz 20,0 g, woda 61,9 g); 171799: Beef, ground, 80% lean meat \/ 20% fat, crumbles, cooked, pan-browned (podsma\u017cona na patelni; bia\u0142ko 27,0 g, 272 kcal, t\u0142uszcz 17,4 g, woda 54,5 g); 168286: Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw (surowe; bia\u0142ko 21,1 g, 201 kcal, t\u0142uszcz 13,0 g, woda 65,2 g); 168298: Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled (sma\u017cony na patelni; bia\u0142ko 26,7 g, 229 kcal, t\u0142uszcz 13,6 g, woda 59,4 g); 168249: Pork, fresh, loin, tenderloin, separable lean only, raw (surowe; bia\u0142ko 21,0 g, 109 kcal, t\u0142uszcz 2,17 g, woda 76,0 g); 168250: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted (pieczona; bia\u0142ko 26,2 g, 143 kcal, t\u0142uszcz 3,51 g, woda 69,4 g); 168222: Pork, fresh, leg (ham), whole, separable lean and fat, raw (surowe; bia\u0142ko 17,4 g, 245 kcal, t\u0142uszcz 18,9 g, woda 62,5 g); 168223: Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted (pieczona; bia\u0142ko 26,8 g, 273 kcal, t\u0142uszcz 17,6 g, woda 55,0 g); 167849: Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw (surowe; bia\u0142ko 17,4 g, 186 kcal, t\u0142uszcz 12,4 g, woda 69,2 g); 167850: Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised (duszona; bia\u0142ko 25,1 g, 267 kcal, t\u0142uszcz 17,7 g, woda 55,0 g); 168372: Pork, ground, 84% lean \/ 16% fat, raw (surowe; bia\u0142ko 18,0 g, 218 kcal, t\u0142uszcz 16,0 g, woda 64,7 g); 169192: Pork, ground, 84% lean \/ 16% fat, cooked, crumbles (po obr\u00f3bce, kruszona; bia\u0142ko 26,7 g, 289 kcal, t\u0142uszcz 20,0 g, woda 51,4 g); 175286: Veal, sirloin, separable lean and fat, raw (surowe; bia\u0142ko 19,1 g, 152 kcal, t\u0142uszcz 7,81 g, woda 71,8 g); 175288: Veal, sirloin, separable lean and fat, cooked, roasted (pieczona; bia\u0142ko 25,1 g, 202 kcal, t\u0142uszcz 10,4 g, woda 62,7 g); 174372: Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1\/8\" fat, choice, raw (surowe; bia\u0142ko 18,5 g, 209 kcal, t\u0142uszcz 14,4 g, woda 66,4 g); 174373: Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1\/8\" fat, choice, cooked, roasted (pieczona; bia\u0142ko 26,2 g, 242 kcal, t\u0142uszcz 14,4 g, woda 59,0 g); 172521: Game meat, rabbit, domesticated, composite of cuts, raw (surowe; bia\u0142ko 20,0 g, 136 kcal, t\u0142uszcz 5,55 g, woda 72,8 g); 172522: Game meat, rabbit, domesticated, composite of cuts, cooked, roasted (pieczony; bia\u0142ko 29,1 g, 197 kcal, t\u0142uszcz 8,05 g, woda 60,6 g). <a href=\"https:\/\/fdc.nal.usda.gov\/\" rel=\"nofollow\">fdc.nal.usda.gov<\/a><\/li>\n<li>Karta produktu Od\u017cywka Bia\u0142kowa Koncentrat Promaker Pro WPC 2000 g (ID 32; porcja 30 g proszku: 21,6 g bia\u0142ka, 112,5 kcal (mleko lub nap\u00f3j ro\u015blinny zmieniaj\u0105 te warto\u015bci); 72 g bia\u0142ka w 100 g; 66 porcji; alergeny: bia\u0142ko mleka i lecytyna sojowa, mo\u017ce zawiera\u0107 \u015bladowe ilo\u015bci glutenu, jaj i orzech\u00f3w, nie dla os\u00f3b z alergi\u0105 na bia\u0142ka mleka krowiego i soj\u0119 ani z nietolerancj\u0105 laktozy; produkt dla zdrowych doros\u0142ych aktywnych fizycznie; nie przekracza\u0107 zalecanej porcji; cena 239,99 z\u0142; odczyt 29.10.2026). <a href=\"https:\/\/promaker.eu\/pl\/koncentrat-bialek-serwatkowych-wpc\/32-105-odzywka-bialkowa-koncentrat-promaker-pro-wpc-2000g-5907602018356.html\" rel=\"nofollow\">promaker.eu: Pro WPC 2000 g<\/a><\/li>\n<li>Showell B.A., Williams J.R., Duvall M., Howe J.C., Patterson K.Y., Roseland J.M., Holden J.M., 2012, <em>USDA Table of Cooking Yields for Meat and Poultry<\/em>, Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, U.S. Department of Agriculture (wydajno\u015b\u0107 = masa po obr\u00f3bce \/ masa surowa \u00d7 100; kod 13 13918, pol\u0119dwica wo\u0142owa, steak, mi\u0119so z t\u0142uszczem, przyci\u0119ta do 1\/8 cala, pod grillem: \u015brednio 80%, zakres 71\u201386%; kod 13 23227, antrykot bez ko\u015bci, mi\u0119so z t\u0142uszczem, 0 cala t\u0142uszczu, grillowany: 82%, 75\u201389%; kod 13 13893, udziec wo\u0142owy (top round steak), mi\u0119so z t\u0142uszczem, pod grillem: 72%, 62\u201383%; kod 13 23575, mielona wo\u0142owina o \u015bredniej zawarto\u015bci t\u0142uszczu 12\u201322%, kruszona na patelni: 67%, 64\u201372%; kod 10 10061, pol\u0119dwiczka wieprzowa, tylko mi\u0119so, pieczona: 80%, 74\u201384%; dane z lat 2000\u20132011). <a href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400525\/Data\/retn\/USDA_CookingYields_MeatPoultry.pdf\" rel=\"nofollow\">ars.usda.gov<\/a><\/li>\n<li>Karta produktu Bia\u0142ko Vege Promaker Vegan Protein 900 g (ID 160; izolat bia\u0142ka grochu 60%, koncentrat bia\u0142ka ry\u017cu 28%; porcja 30 g w 200\u2013300 ml wody lub napoju ro\u015blinnego: 22,5 g bia\u0142ka, 114 kcal; 30 porcji; mo\u017ce zawiera\u0107 \u015bladowe ilo\u015bci mleka (w tym laktozy), soi, glutenu i orzech\u00f3w; nie stosowa\u0107 u dzieci; w ci\u0105\u017cy, podczas karmienia piersi\u0105, przy lekach lub chorobach nerek konsultacja z lekarzem; cena 79,99 z\u0142; odczyt 29.10.2026). <a href=\"https:\/\/promaker.eu\/pl\/bialko-vege\/160-337-bialko-vege-promaker-vegan-protein-900-g.html\" rel=\"nofollow\">promaker.eu: Vegan Protein 900 g<\/a><\/li>\n<li>Rozporz\u0105dzenie (WE) nr 1924\/2006 Parlamentu Europejskiego i Rady z dnia 20 grudnia 2006 r. w sprawie o\u015bwiadcze\u0144 \u017cywieniowych i zdrowotnych dotycz\u0105cych \u017cywno\u015bci, Dz.U. UE L 404 z 30.12.2006, z p\u00f3\u017an. zm., za\u0142\u0105cznik (\u017ar\u00f3d\u0142o bia\u0142ka: co najmniej 12% warto\u015bci energetycznej \u015brodka spo\u017cywczego pochodzi z bia\u0142ka). <a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/PL\/TXT\/?uri=CELEX:32006R1924\" rel=\"nofollow\">eur-lex.europa.eu<\/a><\/li>\n<li>Rozporz\u0105dzenie Komisji (UE) nr 432\/2012 z dnia 16 maja 2012 r. ustanawiaj\u0105ce wykaz dopuszczonych o\u015bwiadcze\u0144 zdrowotnych dotycz\u0105cych \u017cywno\u015bci, innych ni\u017c o\u015bwiadczenia odnosz\u0105ce si\u0119 do zmniejszenia ryzyka choroby oraz rozwoju i zdrowia dzieci, Dz.U. UE L 136 z 25.5.2012, z p\u00f3\u017an. zm. (bia\u0142ko przyczynia si\u0119 do wzrostu masy mi\u0119\u015bniowej; bia\u0142ko pomaga w utrzymaniu masy mi\u0119\u015bniowej; warunek: \u017cywno\u015b\u0107 b\u0119d\u0105ca co najmniej \u017ar\u00f3d\u0142em bia\u0142ka). <a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/PL\/TXT\/?uri=CELEX:32012R0432\" rel=\"nofollow\">eur-lex.europa.eu<\/a><\/li>\n<li>J\u00e4ger R., Kerksick C.M., Campbell B.I., Cribb P.J., Wells S.D. i wsp., 2017, <em>International Society of Sports Nutrition Position Stand: protein and exercise<\/em>, Journal of the International Society of Sports Nutrition, 14: 20 (stanowisko dla zdrowych os\u00f3b \u0107wicz\u0105cych: 1,4\u20132,0 g bia\u0142ka na kg masy cia\u0142a dziennie; porcje 20\u201340 g co 3\u20134 godziny). DOI: <a href=\"https:\/\/doi.org\/10.1186\/s12970-017-0177-8\" rel=\"nofollow\">10.1186\/s12970-017-0177-8<\/a><\/li>\n<\/ol>\n<\/div>\n<p class=\"article-author\">Opracowanie: Zesp\u00f3\u0142 Ekspert\u00f3w ProMaker, producenta od\u017cywek, <a href=\"https:\/\/promaker.eu\/\">suplement\u00f3w diety i akcesori\u00f3w treningowych<\/a> Promaker. Tabele opracowane na podstawie bazy USDA FoodData Central, tabeli wydajno\u015bci USDA, rozporz\u0105dze\u0144 UE, stanowiska ISSN oraz kart produkt\u00f3w sklepu promaker.eu (stan na 29.10.2026). Przy chorobach przewlek\u0142ych ilo\u015b\u0107 bia\u0142ka w diecie ustal z lekarzem lub dietetykiem.<\/p>\n<p class=\"notka-ai\"><small>Grafika g\u0142\u00f3wna tego artyku\u0142u zosta\u0142a przygotowana z pomoc\u0105 sztucznej inteligencji (AI). Zdj\u0119cia produkt\u00f3w pochodz\u0105 ze sklepu promaker.eu.<\/small><\/p>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Ile bia\u0142ka ma 100 g wo\u0142owiny, schabu, szynki, ciel\u0119ciny, jagni\u0119ciny i kr\u00f3lika, surowych i po obr\u00f3bce wed\u0142ug USDA, dlaczego gotowe mi\u0119so ma wi\u0119cej bia\u0142ka na 100 g i ile mi\u0119sa r\u00f3wna si\u0119 porcji od\u017cywki.<\/p>\n","protected":false},"author":4,"featured_media":1409,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ile bia\u0142ka ma wo\u0142owina? Tabela USDA | PROMAKER<\/title>\n<meta name=\"description\" content=\"Wo\u0142owina: 17,2\u201321,9 g bia\u0142ka w 100 g surowej, schab 21,1 g. Tabele USDA wo\u0142owiny, wieprzowiny, ciel\u0119ciny i kr\u00f3lika oraz porcje 150 i 200 g.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/promaker.eu\/blog\/ile-bialka-ma-wolowina\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ile bia\u0142ka ma wo\u0142owina? Tabela USDA | PROMAKER\" \/>\n<meta property=\"og:description\" content=\"Wo\u0142owina: 17,2\u201321,9 g bia\u0142ka w 100 g surowej, schab 21,1 g. 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