{"id":553,"date":"2026-04-27T11:05:54","date_gmt":"2026-04-27T09:05:54","guid":{"rendered":"https:\/\/go4taste.pl\/blog\/?p=553"},"modified":"2026-09-30T10:06:25","modified_gmt":"2026-09-30T08:06:25","slug":"czy-slonecznik-tuczy","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/czy-slonecznik-tuczy\/","title":{"rendered":"Czy s\u0142onecznik tuczy? Ile ma kcal i indeks glikemiczny (IG)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>S\u0142onecznik mo\u017ce tuczy\u0107. <a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\">Nasiona s\u0142onecznika<\/a> zawieraj\u0105 mn\u00f3stwo zdrowych sk\u0142adnik\u00f3w od\u017cywczych. Warto jednak pami\u0119ta\u0107, \u017ce w 100 gramach pestek znajduje si\u0119 ok. 50 gram\u00f3w t\u0142uszczu i 570 kilokalorii. Warto\u015b\u0107 jest imponuj\u0105ca wysoka, dlatego zamiast objadania si\u0119 nimi, lepiej stosowa\u0107 jako dodatek do deser\u00f3w lub sa\u0142atek.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czy s\u0142onecznik tuczy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0142onecznik mo\u017ce tuczy\u0107, ale tylko w nadmiarze. Pestki s\u0142onecznika s\u0105 bardzo kaloryczne, dlatego \u0142atwo przekroczy\u0107 dzienne zapotrzebowanie kalorii, jedz\u0105c je bez kontroli porcji. W umiarkowanych ilo\u015bciach nie powoduj\u0105 tycia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ile kalorii ma s\u0142onecznik (kcal)?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zawarto\u015b\u0107 kalorii nasiona s\u0142onecznika zale\u017cy mi\u0119dzy innymi od sposobu przygotowania nasion. W jednej porcji suszonych nasion s\u0142onecznika \u0142uskanych (30 g) znajduje si\u0119 oko\u0142o 175 kcal, natomiast warto\u015bci dla produktu pra\u017conego zale\u017c\u0105 od sposobu przygotowania i konkretnego produktu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 g nasion s\u0142onecznika dostarczy odpowiednio<strong> 580 &#8211; 650 kcal. <\/strong>W praktyce oznacza to, \u017ce zjedzenie jednej gar\u015bci nasion s\u0142onecznika zaspokaja prawie 9% dziennego zapotrzebowania na kalorie u osoby doros\u0142ej (przy \u015brednim zapotrzebowaniu na poziomie 2000 kcal)<\/p>\n\n\n\n<div style=\"width:100%; overflow-x:auto; -webkit-overflow-scrolling:touch;\">\n  <table style=\"width:100%; min-width:650px; border-collapse:collapse; font-family:Arial, sans-serif;\">\n    <thead>\n      <tr style=\"background:#003D18; color:#ffffff;\">\n        <th style=\"padding:14px; text-align:left;\">Rodzaj<\/th>\n        <th style=\"padding:14px; text-align:left;\">Porcja<\/th>\n        <th style=\"padding:14px; text-align:left;\">Kaloryczno\u015b\u0107<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">S\u0142onecznik (og\u00f3lnie)<\/td>\n        <td style=\"padding:10px;\">100 g<\/td>\n        <td style=\"padding:10px;\">ok. 580\u2013650 kcal<\/td>\n      <\/tr>\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">S\u0142onecznik (og\u00f3lnie)<\/td>\n        <td style=\"padding:10px;\">30 g (gar\u015b\u0107)<\/td>\n        <td style=\"padding:10px;\">ok. 170\u2013200 kcal<\/td>\n      <\/tr>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Suszone, \u0142uskane<\/td>\n        <td style=\"padding:10px;\">30 g<\/td>\n        <td style=\"padding:10px;\">ok. 175 kcal<\/td>\n      <\/tr>\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Pra\u017cone<\/td>\n        <td style=\"padding:10px;\">30 g<\/td>\n        <td style=\"padding:10px;\">ok. 194 kcal<\/td>\n      <\/tr>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Suszone, \u0142uskane<\/td>\n        <td style=\"padding:10px;\">100 g<\/td>\n        <td style=\"padding:10px;\">584 kcal<\/td>\n      <\/tr>\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Pra\u017cone<\/td>\n        <td style=\"padding:10px;\">100 g<\/td>\n        <td style=\"padding:10px;\">648 kcal<\/td>\n      <\/tr>\n      <tr style=\"background:#f4f8e6; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">? Wniosek<\/td>\n        <td style=\"padding:10px;\">30 g (gar\u015b\u0107)<\/td>\n        <td style=\"padding:10px;\">ok. 180 kcal \u2013 ma\u0142a, ale kaloryczna przek\u0105ska<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Do tego prowadzi prosty wniosek, \u017ce <strong>jedzenie s\u0142onecznika nadmiarze ponad sugerowan\u0105 porcj\u0119 mo\u017ce dalszej perspektywie przyczynia\u0107 si\u0119 do wzrostu tkanki t\u0142uszczowej i tycia.<\/strong><\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-3 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/53-home_default\/slonecznik-luskany.jpg\"\n\t\t\t\t\talt=\"S\u0142onecznik \u0142uskany, naturalny 1 kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tS\u0142onecznik \u0142uskany, naturalny 1 kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">11,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/1436-home_default\/slonecznik-w-czekoladzie-deserowej.jpg\"\n\t\t\t\t\talt=\"S\u0142onecznik w czekoladzie deserowej 200 g\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-w-czekoladzie-deserowej.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tS\u0142onecznik w czekoladzie deserowej 200 g\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">16,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/1424-home_default\/slonecznik-w-karmelu.jpg\"\n\t\t\t\t\talt=\"S\u0142onecznik w karmelu 1 kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-w-karmelu.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tS\u0142onecznik w karmelu 1 kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">15,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t<\/div>\n\t\t<div class=\"g4t-carousel-dots\" aria-label=\"Nawigacja karuzeli\">\n\t\t\t\t<button class=\"g4t-carousel-dot g4t-carousel-dot--active\" data-index=\"0\" type=\"button\" aria-label=\"Produkt 1\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"1\" type=\"button\" aria-label=\"Produkt 2\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"2\" type=\"button\" aria-label=\"Produkt 3\"><\/button>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Indeks glikemiczny s\u0142onecznika (IG)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spo\u017cywanie nasion s\u0142onecznika ma r\u00f3wnie\u017c swoje zalety, do kt\u00f3rych nale\u017cy mi\u0119dzy innymi wysoki poziom b\u0142onnika i stosunkowo niski indeks glikemiczny. Indeks glikemiczny s\u0142onecznika wynosi ok. <strong>35<\/strong>, co oznacza niski IG. Dzi\u0119ki temu nie powoduje gwa\u0142townych skok\u00f3w cukru we krwi i daje uczucie syto\u015bci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Indeks glikemiczny to wska\u017anik, kt\u00f3ry informuje nas, jak szybko \u017cywno\u015b\u0107 zawieraj\u0105ca w\u0119glowodany podnosi poziom cukru we krwi. W sytuacji, gdy poziom cukru we krwi wzrasta zbyt szybko, trzustka uwalnia du\u017ce ilo\u015bci insuliny, kt\u00f3ra jest jednocze\u015bnie hormonem magazynuj\u0105cym t\u0142uszcz. Z tego powodu spo\u017cywanie pokarm\u00f3w o wysokim indeksie glikemicznym przyspiesza proces przybierania na wadze. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zobacz te\u017c: <strong><a href=\"https:\/\/go4taste.pl\/blog\/slonecznik-i-jego-wlasciwosci\/\">Pestki s\u0142onecznika i jego w\u0142a\u015bciwo\u015bci<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ile t\u0142uszczu ma s\u0142onecznik i czy przez to tuczy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\">Pestki s\u0142onecznika<\/a><\/strong> zawieraj\u0105 du\u017co t\u0142uszczu \u2013 oko\u0142o <strong>50 g w 100 g produktu<\/strong>. W jednej porcji (30 g) znajduje si\u0119 ok. <strong>15\u201316 g t\u0142uszczu<\/strong>. Dzienna dieta zdrowego doros\u0142ego cz\u0142owieka powinna zawiera\u0107 25 &#8211; 35% t\u0142uszczu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W ten spos\u00f3b przy \u015bredniej ilo\u015bci kalorii na poziomie 2000 kcal dziennie jedna porcja pra\u017conych nasion s\u0142onecznika dostarczy\u0107 mo\u017ce nawet 20-28% zalecanego dziennego spo\u017cycia t\u0142uszcz\u00f3w. To sporo.<\/p>\n\n\n\n<div style=\"width:100%; overflow-x:auto; -webkit-overflow-scrolling:touch;\">\n  <table style=\"width:100%; min-width:700px; border-collapse:collapse; font-family:Arial, sans-serif;\">\n    <thead>\n      <tr style=\"background:#003D18; color:#ffffff;\">\n        <th style=\"padding:14px; text-align:left;\"><\/th>\n        <th style=\"padding:14px; text-align:left;\">Suszone, pestki s\u0142onecznika<\/th>\n        <th style=\"padding:14px; text-align:left;\">Pra\u017cone, niesolone nasiona s\u0142onecznika<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Porcja<\/td>\n        <td style=\"padding:10px;\">30 g<\/td>\n        <td style=\"padding:10px;\">30 g<\/td>\n      <\/tr>\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">Kalorie<\/td>\n        <td style=\"padding:10px;\">175,2 kcal<\/td>\n        <td style=\"padding:10px;\">194,4 kcal<\/td>\n      <\/tr>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">T\u0142uszcze<\/td>\n        <td style=\"padding:10px;\">15,44 g<\/td>\n        <td style=\"padding:10px;\">16,48 g<\/td>\n      <\/tr>\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">W\u0119glowodany<\/td>\n        <td style=\"padding:10px;\">6 g<\/td>\n        <td style=\"padding:10px;\">5,92 g<\/td>\n      <\/tr>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">B\u0142onnik<\/td>\n        <td style=\"padding:10px;\">2,58 g<\/td>\n        <td style=\"padding:10px;\">3,39 g<\/td>\n      <\/tr>\n      <tr style=\"background:#f4f8e6; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">? Wniosek<\/td>\n        <td style=\"padding:10px;\" colspan=\"2\">Pra\u017cone nasiona s\u0105 nieco bardziej kaloryczne i zawieraj\u0105 wi\u0119cej t\u0142uszczu oraz b\u0142onnika.<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Czy t\u0142uszcz ze s\u0142onecznika tuczy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nie sam t\u0142uszcz powoduje tycie, tylko nadmiar kalorii. Jednak poniewa\u017c s\u0142onecznik zawiera du\u017co t\u0142uszczu, \u0142atwo przekroczy\u0107 dzienne zapotrzebowanie energetyczne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Klasyczne sposoby jedzenia<\/strong> \u2014 pe\u0142en przewodnik <a href=\"https:\/\/go4taste.pl\/blog\/z-czym-jesc-nasiona-slonecznika\/\"><strong>z czym je\u015b\u0107 nasiona s\u0142onecznika<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2022\/10\/slonecznik-luskany.jpg\" alt=\"Drewniana miska z nasionami s\u0142onecznika\" class=\"wp-image-14301\" srcset=\"https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2022\/10\/slonecznik-luskany.jpg 800w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2022\/10\/slonecznik-luskany-300x200.jpg 300w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2022\/10\/slonecznik-luskany-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Pra\u017cony czy surowy s\u0142onecznik \u2013 kt\u00f3ry ma wi\u0119cej kcal i czy tuczy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pra\u017cony s\u0142onecznik ma wi\u0119cej kalorii ni\u017c surowy, poniewa\u017c podczas obr\u00f3bki traci wod\u0119 i cz\u0119sto zawiera dodatkowy t\u0142uszcz lub s\u00f3l. R\u00f3\u017cnice nie s\u0105 ogromne, ale przy wi\u0119kszych ilo\u015bciach maj\u0105 znaczenie.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pra\u017cony s\u0142onecznik:<\/strong> ok. 620\u2013650 kcal \/ 100 g<\/li>\n\n\n\n<li><strong>surowy s\u0142onecznik:<\/strong> ok. 580\u2013600 kcal \/ 100 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"> <strong>Czy pra\u017cony s\u0142onecznik tuczy?<\/strong><br>Pra\u017cony s\u0142onecznik mo\u017ce tuczy\u0107 bardziej ni\u017c surowy, g\u0142\u00f3wnie przez wy\u017csz\u0105 kaloryczno\u015b\u0107 i wi\u0119ksz\u0105 \u201e\u0142atwo\u015b\u0107 podjadania\u201d (szczeg\u00f3lnie wersje solone). Sam w sobie nie powoduje tycia \u2013 kluczowy jest nadmiar kalorii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kt\u00f3ry wybra\u0107?<\/strong><br>Lepszym wyborem jest s\u0142onecznik surowy, niesolony \u2013 ma nieco mniej kalorii i wi\u0119cej warto\u015bci od\u017cywczych.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprawd\u017a, <strong><a href=\"https:\/\/go4taste.pl\/blog\/jak-uprazyc-slonecznik\/\">jak upra\u017cy\u0107 s\u0142onecznik<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Podsumowanie: tuczy czy nie? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O tym, czy masa cia\u0142a ro\u015bnie, decyduje przede wszystkim d\u0142ugotrwa\u0142a nadwy\u017cka energii w ca\u0142ej diecie. <strong>Pestki s\u0142onecznika s\u0105 kaloryczne, dlatego du\u017ce porcje \u0142atwo zwi\u0119kszaj\u0105 dzienn\u0105 poda\u017c kalorii,<\/strong> ale nie ma jednej maksymalnej porcji w\u0142a\u015bciwej dla wszystkich. Oko\u0142o 30 g mo\u017ce by\u0107 wygodn\u0105 porcj\u0105 orientacyjn\u0105, kt\u00f3r\u0105 warto dopasowa\u0107 do ca\u0142ego jad\u0142ospisu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\uded2 <a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\">S\u0142onecznik \u0142uskany naturalny 1 kg z Bu\u0142garii<\/a> lub format ekonomiczny <a href=\"https:\/\/go4taste.pl\/slonecznik-luskany-naturalny-3kg.html\">3 kg<\/a> \u2014 w sklepie Go4taste.<\/p>\n\n\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#f1f1f1\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1777280439703\"><strong class=\"schema-faq-question\">Czy s\u0142onecznik tuczy brzuch?<\/strong> <p class=\"schema-faq-answer\">Nie \u2013 tycie zale\u017cy od nadmiaru kalorii, nie konkretnego produktu.<br><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1777280446991\"><strong class=\"schema-faq-question\"><strong>Ile kcal ma s\u0142onecznik \u0142uskany?<\/strong><\/strong> <p class=\"schema-faq-answer\">Oko\u0142o 580 kcal w 100 g.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1777280463859\"><strong class=\"schema-faq-question\"><strong>Ile kalorii ma gar\u015b\u0107 s\u0142onecznika?<\/strong><\/strong> <p class=\"schema-faq-answer\">Oko\u0142o 170\u2013200 kcal.<br><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1777280482712\"><strong class=\"schema-faq-question\"><strong>Czy pra\u017cony s\u0142onecznik tuczy bardziej?<\/strong><\/strong> <p class=\"schema-faq-answer\">Nie musi. Kaloryczno\u015b\u0107 zale\u017cy od konkretnego produktu i sposobu przygotowania. Dodatek oleju zwi\u0119ksza warto\u015b\u0107 energetyczn\u0105, a s\u00f3l zwi\u0119ksza zawarto\u015b\u0107 sodu, ale samo suche pra\u017cenie nie oznacza automatycznie, \u017ce ka\u017cda porcja ma wi\u0119cej kalorii.<br><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1777280498247\"><strong class=\"schema-faq-question\"><strong>Czy s\u0142onecznik mo\u017cna je\u015b\u0107 na diecie?<\/strong><\/strong> <p class=\"schema-faq-answer\">Tak, ale w ma\u0142ych ilo\u015bciach.<\/p> <\/div> <\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#8dd2fc61\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Bibliografia<\/strong><\/p>\n<ol class=\"wp-block-list has-small-font-size\">\n<li>U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. (2019). FoodData Central: National Nutrient Database for Standard Reference Legacy Release (SR Legacy). <a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/fdc.nal.usda.gov\/<\/a> [dost\u0119p 20.07.2026 r.]<\/li>\n<li>Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., &amp; Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American Journal of Clinical Nutrition, 114(5), 1625\u20131632. <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/nqab233\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1093\/ajcn\/nqab233<\/a> [dost\u0119p 20.07.2026 r.]<\/li>\n<li>Te Morenga, L., Mallard, S., &amp; Mann, J. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. BMJ, 346, e7492. <a href=\"https:\/\/doi.org\/10.1136\/bmj.e7492\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1136\/bmj.e7492<\/a> [dost\u0119p 20.07.2026 r.]<\/li>\n<\/ol>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>S\u0142onecznik mo\u017ce tuczy\u0107. Nasiona s\u0142onecznika zawieraj\u0105 mn\u00f3stwo zdrowych sk\u0142adnik\u00f3w od\u017cywczych. Warto jednak pami\u0119ta\u0107, \u017ce w 100 gramach pestek znajduje si\u0119 ok. 50 gram\u00f3w t\u0142uszczu i 570 kilokalorii. Warto\u015b\u0107 jest imponuj\u0105ca wysoka, dlatego zamiast objadania si\u0119 nimi, lepiej stosowa\u0107 jako dodatek do deser\u00f3w lub sa\u0142atek.<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/go4taste.pl\/blog\/czy-slonecznik-tuczy\/\">Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":8,"featured_media":2672,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[11],"tags":[],"class_list":["post-553","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pestki-i-nasiona","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czy s\u0142onecznik tuczy? 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Kaloryczno\u015b\u0107 zale\u017cy od konkretnego produktu i sposobu przygotowania. 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To r\u00f3wnie\u017c bogate \u017ar\u00f3d\u0142o wielonienasyconych zdrowych kwas\u00f3w t\u0142uszczowych. 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