{"id":1421,"date":"2026-10-30T17:00:00","date_gmt":"2026-10-30T16:00:00","guid":{"rendered":"https:\/\/promaker.eu\/blog\/?p=1421"},"modified":"2026-10-29T16:28:14","modified_gmt":"2026-10-29T15:28:14","slug":"ile-bialka-ma-banan","status":"publish","type":"post","link":"https:\/\/promaker.eu\/blog\/ile-bialka-ma-banan\/","title":{"rendered":"Ile bia\u0142ka ma banan? Owoce w tabeli: jab\u0142ko, awokado, truskawki"},"content":{"rendered":"<article class=\"blog-article\">\n<p class=\"lead\"><strong>100 g banana ma 1,09 g bia\u0142ka, a \u015bredni banan (118 g mi\u0105\u017cszu) ok. 1,29 g [1].<\/strong> Spo\u015br\u00f3d owoc\u00f3w w tabeli wi\u0119cej bia\u0142ka w 100 g maj\u0105 guawa (2,55 g) i awokado (2,0 g), a jab\u0142ko tylko 0,26 g [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-banan\">koncentratu bia\u0142ek serwatkowych Pro WPC PROMAKER<\/a> (21,6 g) maj\u0105 ok. 1982 g mi\u0105\u017cszu banan\u00f3w (ok. 17 \u015brednich owoc\u00f3w), czyli ok. 1764 kcal wobec 112,5 kcal w porcji od\u017cywki [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. Shake bia\u0142kowy na wodzie i na mleku, tak\u017ce z bananem, opisali\u015bmy w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/shake-bialkowy\/\">shake bia\u0142kowy: jak zrobi\u0107<\/a>, a cen\u0119 1 g bia\u0142ka w od\u017cywkach PROMAKER 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-banan-maly-sredni-duzy-i-w-100-g\">Ile bia\u0142ka ma banan: ma\u0142y, \u015bredni, du\u017cy i w 100 g<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#ile-bialka-maja-inne-owoce-jablko-awokado-truskawki-i-jagody\">Ile bia\u0142ka maj\u0105 inne owoce: jab\u0142ko, awokado, truskawki i jagody?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#dlaczego-owoce-maja-tak-malo-bialka-i-czy-banan-to-zrodlo-bi\">Dlaczego owoce maj\u0105 tak ma\u0142o bia\u0142ka i czy banan to \u017ar\u00f3d\u0142o bia\u0142ka?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#ile-bananow-zjesc-zeby-miec-20-40-g-bialka\">Ile banan\u00f3w zje\u015b\u0107, \u017ceby mie\u0107 20\u201340 g bia\u0142ka?<\/a><\/li>\n<li style=\"margin:3px 0\"><a href=\"#banan-w-shake-u-bialkowym-ile-bialka-daje-banan-a-ile-odzywk\">Banan w shake&#8217;u bia\u0142kowym: ile bia\u0142ka daje banan, a ile od\u017cywka?<\/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 \u015bredni banan?<\/strong> 118 g mi\u0105\u017cszu to 1,29 g bia\u0142ka i 105 kcal [1].<\/li>\n<li><strong>Ile banan ma bia\u0142ka w 100 g?<\/strong> 1,09 g bia\u0142ka i 89 kcal [1].<\/li>\n<li><strong>Bia\u0142ko do shake&#8217;a z bananem?<\/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-banan\">Pro WPC 2000 g<\/a> daje 21,6 g bia\u0142ka i 112,5 kcal 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-banan\">Vegan Protein 900 g<\/a> z grochu i ry\u017cu daje 22,5 g bia\u0142ka w porcji za ok. 2,67 z\u0142 [3].<\/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-banan-maly-sredni-duzy-i-w-100-g\">Ile bia\u0142ka ma banan: ma\u0142y, \u015bredni, du\u017cy i w 100 g<\/h2>\n<p>Banan ma 1,09 g bia\u0142ka w 100 g mi\u0105\u017cszu, a pojedynczy owoc od 0,88 g (bardzo ma\u0142y, 81 g) do 1,66 g (bardzo du\u017cy, 152 g) [1]. Masy w tabeli to mi\u0105\u017csz bez sk\u00f3rki wed\u0142ug miar USDA, wi\u0119c banan w sk\u00f3rce wa\u017cy wi\u0119cej.<\/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:560px;width:auto\">\n<caption>Banan: bia\u0142ko i kalorie w jednym owocu (masa mi\u0105\u017cszu bez sk\u00f3rki, USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:260px;padding:8px 10px\">Banan<\/th>\n<th style=\"min-width:120px;padding:8px 10px\">Masa mi\u0105\u017cszu, g<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">Bia\u0142ko, g<\/th>\n<th style=\"min-width:70px;padding:8px 10px\">kcal<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Bardzo ma\u0142y (poni\u017cej 6 cali)<\/td>\n<td style=\"padding:8px 10px\">81<\/td>\n<td style=\"padding:8px 10px\">0,88<\/td>\n<td style=\"padding:8px 10px\">72<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Ma\u0142y (6\u20136 7\/8 cala)<\/td>\n<td style=\"padding:8px 10px\">101<\/td>\n<td style=\"padding:8px 10px\">1,10<\/td>\n<td style=\"padding:8px 10px\">90<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">\u015aredni (7\u20137 7\/8 cala)<\/td>\n<td style=\"padding:8px 10px\">118<\/td>\n<td style=\"padding:8px 10px\">1,29<\/td>\n<td style=\"padding:8px 10px\">105<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Du\u017cy (8\u20138 7\/8 cala)<\/td>\n<td style=\"padding:8px 10px\">136<\/td>\n<td style=\"padding:8px 10px\">1,48<\/td>\n<td style=\"padding:8px 10px\">121<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Bardzo du\u017cy (9 cali i wi\u0119cej)<\/td>\n<td style=\"padding:8px 10px\">152<\/td>\n<td style=\"padding:8px 10px\">1,66<\/td>\n<td style=\"padding:8px 10px\">135<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">100 g mi\u0105\u017cszu<\/td>\n<td style=\"padding:8px 10px\">100<\/td>\n<td style=\"padding:8px 10px\">1,09<\/td>\n<td style=\"padding:8px 10px\">89<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Banan do sma\u017cenia (plantan, \u017c\u00f3\u0142ty, surowy) ma 1,3 g bia\u0142ka i 122 kcal w 100 g, czyli niewiele wi\u0119cej bia\u0142ka ni\u017c banan deserowy, ale wi\u0119cej kalorii [1]. Rozmiar banana zmienia g\u0142\u00f3wnie liczb\u0119 kalorii i w\u0119glowodan\u00f3w, a bia\u0142ka jest w ka\u017cdym rozmiarze poni\u017cej 2 g.<\/p>\n<h2 id=\"ile-bialka-maja-inne-owoce-jablko-awokado-truskawki-i-jagody\">Ile bia\u0142ka maj\u0105 inne owoce: jab\u0142ko, awokado, truskawki i jagody?<\/h2>\n<p>\u015awie\u017ce owoce z tabeli maj\u0105 0,26\u20132,55 g bia\u0142ka w 100 g: najmniej jab\u0142ko, najwi\u0119cej guawa, a awokado 2,0 g [1]. W typowej porcji to 0,5\u20134,2 g bia\u0142ka, najwi\u0119cej w szklance guawy [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:800px;width:auto\">\n<caption>Owoce: bia\u0142ko i kalorie w 100 g oraz bia\u0142ko w porcji (USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:280px;padding:8px 10px\">Owoc i porcja (miara USDA)<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko w 100 g, g<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">kcal w 100 g<\/th>\n<th style=\"min-width:110px;padding:8px 10px\">Bia\u0142ko w porcji, g<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko, % energii<\/th>\n<th style=\"min-width:80px;padding:8px 10px\">FDC<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Guawa, szklanka (165 g)<\/td>\n<td style=\"padding:8px 10px\">2,55<\/td>\n<td style=\"padding:8px 10px\">68<\/td>\n<td style=\"padding:8px 10px\">4,2<\/td>\n<td style=\"padding:8px 10px\">15,0<\/td>\n<td style=\"padding:8px 10px\">173044<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Awokado, szklanka kostek (150 g)<\/td>\n<td style=\"padding:8px 10px\">2,0<\/td>\n<td style=\"padding:8px 10px\">160<\/td>\n<td style=\"padding:8px 10px\">3,0<\/td>\n<td style=\"padding:8px 10px\">5,0<\/td>\n<td style=\"padding:8px 10px\">171705<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Je\u017cyny, szklanka (144 g)<\/td>\n<td style=\"padding:8px 10px\">1,39<\/td>\n<td style=\"padding:8px 10px\">43<\/td>\n<td style=\"padding:8px 10px\">2,0<\/td>\n<td style=\"padding:8px 10px\">12,9<\/td>\n<td style=\"padding:8px 10px\">173946<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Maliny, szklanka (123 g)<\/td>\n<td style=\"padding:8px 10px\">1,2<\/td>\n<td style=\"padding:8px 10px\">52<\/td>\n<td style=\"padding:8px 10px\">1,5<\/td>\n<td style=\"padding:8px 10px\">9,2<\/td>\n<td style=\"padding:8px 10px\">167755<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Banan, \u015bredni (118 g)<\/td>\n<td style=\"padding:8px 10px\">1,09<\/td>\n<td style=\"padding:8px 10px\">89<\/td>\n<td style=\"padding:8px 10px\">1,3<\/td>\n<td style=\"padding:8px 10px\">4,9<\/td>\n<td style=\"padding:8px 10px\">173944<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Kiwi, 1 owoc (69 g)<\/td>\n<td style=\"padding:8px 10px\">1,14<\/td>\n<td style=\"padding:8px 10px\">61<\/td>\n<td style=\"padding:8px 10px\">0,8<\/td>\n<td style=\"padding:8px 10px\">7,5<\/td>\n<td style=\"padding:8px 10px\">168153<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Pomara\u0144cza, 1 owoc (131 g)<\/td>\n<td style=\"padding:8px 10px\">0,94<\/td>\n<td style=\"padding:8px 10px\">47<\/td>\n<td style=\"padding:8px 10px\">1,2<\/td>\n<td style=\"padding:8px 10px\">8,0<\/td>\n<td style=\"padding:8px 10px\">169097<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Bor\u00f3wki, szklanka (148 g)<\/td>\n<td style=\"padding:8px 10px\">0,74<\/td>\n<td style=\"padding:8px 10px\">57<\/td>\n<td style=\"padding:8px 10px\">1,1<\/td>\n<td style=\"padding:8px 10px\">5,2<\/td>\n<td style=\"padding:8px 10px\">171711<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Truskawki, szklanka plasterk\u00f3w (166 g)<\/td>\n<td style=\"padding:8px 10px\">0,67<\/td>\n<td style=\"padding:8px 10px\">32<\/td>\n<td style=\"padding:8px 10px\">1,1<\/td>\n<td style=\"padding:8px 10px\">8,4<\/td>\n<td style=\"padding:8px 10px\">167762<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Ananas, szklanka kawa\u0142k\u00f3w (165 g)<\/td>\n<td style=\"padding:8px 10px\">0,54<\/td>\n<td style=\"padding:8px 10px\">50<\/td>\n<td style=\"padding:8px 10px\">0,9<\/td>\n<td style=\"padding:8px 10px\">4,3<\/td>\n<td style=\"padding:8px 10px\">169124<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Gruszka, \u015brednia (178 g)<\/td>\n<td style=\"padding:8px 10px\">0,36<\/td>\n<td style=\"padding:8px 10px\">57<\/td>\n<td style=\"padding:8px 10px\">0,6<\/td>\n<td style=\"padding:8px 10px\">2,5<\/td>\n<td style=\"padding:8px 10px\">169118<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Jab\u0142ko ze sk\u00f3rk\u0105, \u015brednie (182 g)<\/td>\n<td style=\"padding:8px 10px\">0,26<\/td>\n<td style=\"padding:8px 10px\">52<\/td>\n<td style=\"padding:8px 10px\">0,5<\/td>\n<td style=\"padding:8px 10px\">2,0<\/td>\n<td style=\"padding:8px 10px\">171688<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Banan (1,09 g w 100 g) ma wi\u0119cej bia\u0142ka ni\u017c pomara\u0144cza (0,94 g), bor\u00f3wki (0,74 g), truskawki (0,67 g), ananas (0,54 g), gruszka (0,36 g) i jab\u0142ko (0,26 g), a mniej ni\u017c kiwi (1,14 g), maliny (1,2 g), je\u017cyny (1,39 g), awokado (2,0 g) i guawa (2,55 g) [1].<\/p>\n<h2 id=\"dlaczego-owoce-maja-tak-malo-bialka-i-czy-banan-to-zrodlo-bi\">Dlaczego owoce maj\u0105 tak ma\u0142o bia\u0142ka i czy banan to \u017ar\u00f3d\u0142o bia\u0142ka?<\/h2>\n<p>Owoce to g\u0142\u00f3wnie woda i w\u0119glowodany, a nie bia\u0142ko: 100 g banana to 74,9 g wody, 22,8 g w\u0119glowodan\u00f3w i tylko 1,09 g bia\u0142ka [1]. Bia\u0142ko daje ok. 4,9% energii banana (przy 4 kcal z 1 g bia\u0142ka), a rozporz\u0105dzenie (WE) nr 1924\/2006 uznaje za \u017ar\u00f3d\u0142o bia\u0142ka produkt, w kt\u00f3rym bia\u0142ko daje co najmniej 12% energii, wi\u0119c banan nie spe\u0142nia tego warunku [1][4][5].<\/p>\n<p>W tabeli owoc\u00f3w ten pr\u00f3g przekraczaj\u0105 tylko guawa (15,0%) i je\u017cyny (12,9%), ale ich porcja to 4,2 g i 2,0 g bia\u0142ka [1][5]. Suszone owoce maj\u0105 wi\u0119cej bia\u0142ka w 100 g, bo maj\u0105 mniej wody, ale porcja suszu jest ma\u0142a:<\/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:720px;width:auto\">\n<caption>Owoce suszone: bia\u0142ko, woda i kalorie w 100 g oraz bia\u0142ko w 30 g (USDA)<\/caption>\n<thead>\n<tr>\n<th style=\"min-width:240px;padding:8px 10px\">Produkt<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko w 100 g, g<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Woda w 100 g, g<\/th>\n<th style=\"min-width:90px;padding:8px 10px\">kcal w 100 g<\/th>\n<th style=\"min-width:100px;padding:8px 10px\">Bia\u0142ko w 30 g, g<\/th>\n<th style=\"min-width:80px;padding:8px 10px\">FDC<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:8px 10px\">Banan odwodniony (proszek)<\/td>\n<td style=\"padding:8px 10px\">3,89<\/td>\n<td style=\"padding:8px 10px\">3,0<\/td>\n<td style=\"padding:8px 10px\">346<\/td>\n<td style=\"padding:8px 10px\">1,2<\/td>\n<td style=\"padding:8px 10px\">173945<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Rodzynki ciemne<\/td>\n<td style=\"padding:8px 10px\">3,3<\/td>\n<td style=\"padding:8px 10px\">15,5<\/td>\n<td style=\"padding:8px 10px\">299<\/td>\n<td style=\"padding:8px 10px\">1,0<\/td>\n<td style=\"padding:8px 10px\">168165<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Morele suszone<\/td>\n<td style=\"padding:8px 10px\">3,39<\/td>\n<td style=\"padding:8px 10px\">30,9<\/td>\n<td style=\"padding:8px 10px\">241<\/td>\n<td style=\"padding:8px 10px\">1,0<\/td>\n<td style=\"padding:8px 10px\">173941<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:8px 10px\">Daktyle deglet noor<\/td>\n<td style=\"padding:8px 10px\">2,45<\/td>\n<td style=\"padding:8px 10px\">20,5<\/td>\n<td style=\"padding:8px 10px\">282<\/td>\n<td style=\"padding:8px 10px\">0,7<\/td>\n<td style=\"padding:8px 10px\">171726<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Banan odwodniony ma 3,89 g bia\u0142ka w 100 g wobec 1,09 g w \u015bwie\u017cym, ale to wynik mniejszej ilo\u015bci wody (3,0 g wobec 74,9 g w 100 g), a 30 g takiego proszku daje 1,2 g bia\u0142ka [1]. Dla suszonego banana z opakowania, np. chips\u00f3w, sprawd\u017a etykiet\u0119.<\/p>\n<h2 id=\"ile-bananow-zjesc-zeby-miec-20-40-g-bialka\">Ile banan\u00f3w zje\u015b\u0107, \u017ceby mie\u0107 20\u201340 g bia\u0142ka?<\/h2>\n<p>Na 20 g bia\u0142ka trzeba ok. 1835 g mi\u0105\u017cszu, czyli ok. 16 \u015brednich banan\u00f3w i ok. 1633 kcal, a na 40 g ok. 31 banan\u00f3w [1]. 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 [6]. Banan nie jest wi\u0119c sposobem na bia\u0142ko, tylko na w\u0119glowodany i smak w posi\u0142ku: 22,8 g w\u0119glowodan\u00f3w w 100 g to ok. 27 g w \u015brednim owocu [1].<\/p>\n<p>Dzienn\u0105 ilo\u015b\u0107 bia\u0142ka dla swojej masy cia\u0142a policzysz w tek\u015bcie <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-dziennie\/\">ile bia\u0142ka dziennie, gdy trenujesz<\/a>, a bia\u0142ko z \u017cywno\u015bci, np. z jajek, skyru lub mleka, por\u00f3wnujemy w tekstach <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-ma-jajko\/\">ile bia\u0142ka ma jajko<\/a> i <a href=\"https:\/\/promaker.eu\/blog\/ile-bialka-ma-skyr\/\">ile bia\u0142ka ma skyr, twar\u00f3g i jogurt grecki<\/a>.<\/p>\n<h2 id=\"banan-w-shake-u-bialkowym-ile-bialka-daje-banan-a-ile-odzywk\">Banan w shake'u bia\u0142kowym: ile bia\u0142ka daje banan, a ile od\u017cywka?<\/h2>\n<p>Banan w shake'u dodaje niewiele bia\u0142ka, bo 100 g mi\u0105\u017cszu to 1,09 g, czyli ok. 3% z 33 g bia\u0142ka w shake'u bananowo-owsianym z naszego tekstu o shake'ach (30 g Pro WPC, 250 ml mleka 3,2%, banan ok. 100 g, 20 g p\u0142atk\u00f3w owsianych: ok. 430 kcal), a reszt\u0119 daj\u0105 od\u017cywka, mleko i p\u0142atki [1][7]. Banan dodaje do shake'a smak i w\u0119glowodany, a bia\u0142ko pochodzi z od\u017cywki. Banan pasuje te\u017c do deser\u00f3w z od\u017cywk\u0105: <a href=\"https:\/\/promaker.eu\/blog\/ciasto-proteinowe\/\">ciasta proteinowego bananowego<\/a> i <a href=\"https:\/\/promaker.eu\/blog\/lody-proteinowe\/\">lod\u00f3w proteinowych z banan\u00f3w<\/a>.<\/p>\n<p>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 [8].<\/p>\n<p>Je\u015bli chcesz, \u017ceby shake mia\u0142 wyra\u017ane bia\u0142ko, a banan tylko smak, 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-banan\">Pro WPC 2000 g<\/a>: 66 porcji za 239,99 z\u0142, czyli ok. 3,64 z\u0142 za porcj\u0119 30 g rozpuszczon\u0105 w 200 ml wody lub mleka (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 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-banan\">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 [3]; 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-banan\">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 [3]. Nie przekraczaj porcji z karty [2][3].<\/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 1 banan?<\/h3>\n<p>\u015aredni banan (118 g mi\u0105\u017cszu) ma 1,29 g bia\u0142ka, ma\u0142y (101 g) 1,10 g, a du\u017cy (136 g) 1,48 g [1]. W 100 g jest 1,09 g bia\u0142ka i 89 kcal [1].<\/p>\n<h3>Czy banan jest \u017ar\u00f3d\u0142em bia\u0142ka?<\/h3>\n<p>Nie, bo bia\u0142ko daje ok. 4,9% energii banana, a \u017ar\u00f3d\u0142o bia\u0142ka w rozumieniu rozporz\u0105dzenia (WE) nr 1924\/2006 wymaga co najmniej 12% [1][5]. Banan jest \u017ar\u00f3d\u0142em w\u0119glowodan\u00f3w: 22,8 g w 100 g [1].<\/p>\n<h3>Kt\u00f3ry owoc ma najwi\u0119cej bia\u0142ka?<\/h3>\n<p>Spo\u015br\u00f3d \u015bwie\u017cych owoc\u00f3w z tabeli guawa: 2,55 g bia\u0142ka w 100 g, potem awokado (2,0 g) i je\u017cyny (1,39 g); jab\u0142ko ma 0,26 g, a truskawki 0,67 g [1]. Z suszonych w tabeli najwi\u0119cej ma banan odwodniony: 3,89 g w 100 g [1].<\/p>\n<h3>Ile bia\u0142ka ma suszony banan?<\/h3>\n<p>Banan odwodniony (proszek) z USDA ma 3,89 g bia\u0142ka i 346 kcal w 100 g, a 30 g to 1,2 g bia\u0142ka [1]. Suszone banany z opakowania mog\u0105 mie\u0107 inne warto\u015bci, wi\u0119c sprawd\u017a etykiet\u0119.<\/p>\n<h3>Ile bia\u0142ka ma banan w shake'u bia\u0142kowym?<\/h3>\n<p>Banan o masie 100 g dodaje do shake'a 1,09 g bia\u0142ka, a ca\u0142y shake bananowo-owsiany z naszego tekstu ma ok. 33 g bia\u0142ka dzi\u0119ki 30 g Pro WPC, mleku i p\u0142atkom [1][7].<\/p>\n<h3>Ile banan\u00f3w zje\u015b\u0107 na 20 g bia\u0142ka?<\/h3>\n<p>Ok. 16 \u015brednich banan\u00f3w (ok. 1835 g mi\u0105\u017cszu i 1633 kcal), wi\u0119c \u0142atwiej uzupe\u0142ni\u0107 bia\u0142ko od\u017cywk\u0105: porcja Pro WPC to 21,6 g bia\u0142ka i 112,5 kcal [1][2].<\/p>\n<\/div>\n<h2 id=\"podsumowanie\">Podsumowanie<\/h2>\n<ul>\n<li>Banan ma 1,09 g bia\u0142ka w 100 g, a \u015bredni owoc (118 g mi\u0105\u017cszu) ok. 1,29 g.<\/li>\n<li>\u015awie\u017ce owoce z tabeli maj\u0105 0,26\u20132,55 g bia\u0142ka w 100 g, najwi\u0119cej guawa i awokado.<\/li>\n<li>Bia\u0142ko daje ok. 4,9% energii banana, wi\u0119c banan nie jest \u017ar\u00f3d\u0142em bia\u0142ka, tylko w\u0119glowodan\u00f3w.<\/li>\n<li>Porcja Pro WPC daje 21,6 g bia\u0142ka i 112,5 kcal, a tyle samo bia\u0142ka z banan\u00f3w to ok. 1982 g mi\u0105\u017cszu (ok. 17 \u015brednich owoc\u00f3w) i ok. 1764 kcal.<\/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 (owoce surowe lub w postaci podanej w nazwie rekordu, warto\u015bci na 100 g; numer FDC: opis rekordu; bia\u0142ko, energia, woda; miary porcji: banan 81, 101, 118, 136 i 152 g mi\u0105\u017cszu bez sk\u00f3rki w rekordzie 173944, pozosta\u0142e owoce wed\u0142ug miar w rekordach; w\u0119glowodany banana 22,84 g i woda 74,9 g w rekordzie 173944): 173944: Bananas, raw (bia\u0142ko 1,09 g, 89 kcal, woda 74,9 g); 169130: Plantains, yellow, raw (bia\u0142ko 1,3 g, 122 kcal, woda 65,2 g); 173044: Guavas, common, raw (bia\u0142ko 2,55 g, 68 kcal, woda 80,8 g); 171705: Avocados, raw, all commercial varieties (bia\u0142ko 2,0 g, 160 kcal, woda 73,2 g); 173946: Blackberries, raw (bia\u0142ko 1,39 g, 43 kcal, woda 88,2 g); 167755: Raspberries, raw (bia\u0142ko 1,2 g, 52 kcal, woda 85,8 g); 168153: Kiwifruit, green, raw (bia\u0142ko 1,14 g, 61 kcal, woda 83,1 g); 169097: Oranges, raw, all commercial varieties (bia\u0142ko 0,94 g, 47 kcal, woda 86,8 g); 171711: Blueberries, raw (bia\u0142ko 0,74 g, 57 kcal, woda 84,2 g); 167762: Strawberries, raw (bia\u0142ko 0,67 g, 32 kcal, woda 91,0 g); 169124: Pineapple, raw, all varieties (bia\u0142ko 0,54 g, 50 kcal, woda 86,0 g); 169118: Pears, raw (bia\u0142ko 0,36 g, 57 kcal, woda 84,0 g); 171688: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (bia\u0142ko 0,26 g, 52 kcal, woda 85,6 g); 173945: Bananas, dehydrated, or banana powder (bia\u0142ko 3,89 g, 346 kcal, woda 3,0 g); 168165: Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (bia\u0142ko 3,3 g, 299 kcal, woda 15,5 g); 173941: Apricots, dried, sulfured, uncooked (bia\u0142ko 3,39 g, 241 kcal, woda 30,9 g); 171726: Dates, deglet noor (bia\u0142ko 2,45 g, 282 kcal, woda 20,5 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 w 200 ml wody lub mleka: 21,6 g bia\u0142ka, 112,5 kcal; 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>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 Parlamentu Europejskiego i Rady (UE) nr 1169\/2011 z dnia 25 pa\u017adziernika 2011 r. w sprawie przekazywania konsumentom informacji na temat \u017cywno\u015bci, za\u0142\u0105cznik XIV (wsp\u00f3\u0142czynnik przeliczeniowy energii: bia\u0142ko 4 kcal\/g). <a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/PL\/TXT\/?uri=CELEX:32011R1169\" rel=\"nofollow\">eur-lex.europa.eu<\/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>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<li>Zesp\u00f3\u0142 Ekspert\u00f3w ProMaker, <em>Shake bia\u0142kowy: jak zrobi\u0107? Przepis na wodzie, mleku i z owocami<\/em>, blog promaker.eu, odczyt 29.10.2026 (shake bananowo-owsiany: 30 g Pro WPC, 250 ml mleka 3,2%, banan ok. 100 g, 20 g p\u0142atk\u00f3w owsianych: ok. 430 kcal i 33 g bia\u0142ka w porcji). <a href=\"https:\/\/promaker.eu\/blog\/shake-bialkowy\/\" rel=\"nofollow\">promaker.eu: shake bia\u0142kowy<\/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<\/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, 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 banan (ma\u0142y, \u015bredni, du\u017cy i w 100 g) i inne owoce wed\u0142ug USDA: jab\u0142ko, awokado, truskawki, jagody, owoce suszone, dlaczego banan nie jest \u017ar\u00f3d\u0142em bia\u0142ka oraz ile bia\u0142ka daje banan w shake&#8217;u z od\u017cywk\u0105.<\/p>\n","protected":false},"author":4,"featured_media":1420,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1421","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 banan? 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