One thing you can’t imagine the cuisine of the Slavic peoples without is potatoes. Brought from Holland by Peter the Great at the end of the seventeenth century, it became one of the main products on the table, subsequently receiving the title of “second bread”. This name was rightfully given to it: having taken root on Russian soil, nourishing, tasty, combining well with almost any other group of products, it was indeed capable of replacing a flour product. Moreover, there was and is, perhaps, even more benefit in it than in the product of the baking industry. But potatoes will clearly have less calories.
The question of how many calories are in potatoes will certainly be of interest to everyone who adheres to nutritional systems with strict restrictions on the amount and “weight” of what they eat. In addition, it is worth finding out how to properly consume potatoes in order to soften the blow to your figure, if it occurs at all. And learning about what exactly the Russian emperor once brought and why the majority fell in love with it will not be out of place for everyone.
How many calories are in potatoes
Whatever the variety, the calorie content of potatoes always remains the same: it is 77 kcal per hundred grams, which is equal to approximately one medium potato. For an adult, two or three pieces are enough for complete saturation, and therefore, basically, for a serving of pure root vegetables, the “weight” will show no more than 230 kcal. Moreover, it is worth taking into account the fact that during the heat treatment this value changes, because the product absorbs either water or vegetable fats, or, on the contrary, loses some of the moisture. Therefore, for example, boiled potatoes will have fewer calories than raw ones, but baked potatoes will have more calories. Just such a spread is achieved precisely due to the difference in the proportion of water in the root crop. But before examining each of the cooking methods, you need to find out where exactly the calories from potatoes go, and what they provide besides possible weight gain.
So, according to the energy value, the lion's share of the calorie content of potatoes is due to carbohydrates: there are 85% of them and they belong to the fast group. These are the carbohydrates that you should be wary of because of their active breakdown into glucose and their effect on the pancreas. She, not expecting such a surprise, reacts to guests with a sharp synthesis of insulin, which is supposed to bring down high blood sugar levels. And if once it can react reactively, the second and third too, on the fourth it’s already a little delayed, by the seventh it won’t have time to produce a sufficient amount of insulin right away, and on the twentieth day it won’t even think about it: it still won’t have time. As a result, the sugar level will remain above the normal level, which will provoke the development of diabetes and, consequently, the appearance of excess weight, which, unlike the usual five to ten extra pounds, is much more difficult to cope with. Thus, it turns out that it is not the calorie content in potatoes - stewed, fried or boiled - and other products that should scare you, but the principle of their action in the process of splitting. Although, of course, the above diagram of the effect of fast carbohydrates on the figure does not require an immediate and lifelong refusal of potatoes: it also has positive aspects.
First, of course, is high saturation. Both due to its carbohydrate content and 10% protein: the feeling of satiety when eating potatoes comes quite quickly and is felt for quite a long time, and therefore this is an excellent option for an early lunch, especially if you then need to stretch out up to four hours without food. However, potatoes leave behind a certain feeling of heaviness, which is especially noticeable by people with a weak digestive tract. But what is interesting is the fact that even despite such an “aftertaste” from potatoes, they are also favorable to gastritis: the dietary fiber contained in the product does not irritate the already inflamed or injured esophagus, stomach and intestines. But for people with potassium deficiency, it would be better to limit the content of potatoes in their diet: like rice, although not with such intensity, it washes this trace element out of the body, which leads to problems with the cardiovascular system. But, as if compensating for this deficiency, potato starch works for the benefit of those who have high cholesterol, reducing it to the required level.
Secondly, even though potatoes cannot compete with citrus fruits, the proportion of vitamin C in them is still sufficient to maintain immunity. True, there is one problem here: during storage it greatly decreases, and therefore it is, of course, recommended to eat new potatoes. If it has lain for the whole winter, even in the coldest cellar, the amount of ascorbic acid is almost reduced to zero. And another problem with using potatoes that have been stored for quite a long time is that a toxic substance called solanine accumulates in the product. But this is not a call to dispose of a root crop that has waited six months for its time. To avoid getting it inside, simply cut off the thick top layer when peeling, capturing not only the peel, but also the inside.
Potatoes in the diet of those watching their figure
Regarding the influence of the cooking method on the calorie content of potatoes, by and large, everything is clear without further ado. A big and fat cross, like itself, is put on the fried dish, both from the point of view of the “weight” of the dish and from the point of view of the effect on the pancreas. But there are at least four more heat treatment options, including a double boiler, a slow cooker, an oven and a saucepan.
As for the calories in boiled potatoes, they will be lower than those of raw ones. As already mentioned, a product that absorbs moisture increases its own weight and reduces calorie content. Potatoes are no exception. Of course, provided that no butter, mayonnaise, milk, or other fat-containing additives are added. Then the calorie indicator in boiled potatoes will freeze at the number 65 kcal for one hundred grams of the finished product. Jacket potatoes will be especially good: boiled in their skins, thus preserving as much as possible all the vitamins and microelements. You can salt it, you can add herbs to it, which helps digestion of the dish, you can even add a little low-fat sour cream, which is perceived more positively by the digestive tract than mayonnaise or butter. In the case of a root vegetable prepared in this way, you don’t have to worry about how many calories are in potatoes, and calmly include the “uniform” version in your lunch.
Another, no less common type is stewed potatoes, the calorie content of which usually depends on what it is combined with, because no one simmers it alone under a lid. You need at least a sauce, and in most cases some additional ingredient. Minimal damage here is caused by mushrooms and light cream, with which the calorie content of stewed potatoes will be approximately 151 kcal per hundred grams. Unlike meat, with which it is better not to combine potatoes, they will not add weight and will not double the impact on the pancreas. And if you cook without cream, in water and with a drop of vegetable oil to saute the onions, and then add grated carrots, champignons and parsley for decoration, the calorie content of stewed potatoes will generally show approximately 67 kcal per hundred grams. This dish can be an excellent light, but nutritious and healthy lunch. It is better not to eat this root vegetable for dinner, giving preference in the evening to protein rather than carbohydrate foods.
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Potatoes are a perennial root crop of the nightshade family; all above-ground parts of the plant, especially the berries, are poisonous due to the high content of the toxic glycoside solanine.
In South America, in Bolivia - the homeland of the potato - it is found growing wild, as it was seven thousand years ago. The root vegetable was presumably brought to Europe in the middle of the 16th century as a beautiful ornamental plant, and only two centuries later, in the middle of the 18th century, its nutritional value was recognized in France.
The combination of unpretentiousness in cultivation and the satiety of dishes prepared from it made potatoes accessible to all segments of the population. Lost harvests due to late blight caused widespread famine in Ireland in the 19th century.
At the end of the 17th century, Peter the Great sent root crops from Holland to Russia for planting and cultivation in Russian provinces. The idea of growing earthen apples did not catch on right away; many, out of ignorance, poisoned themselves with the fruits of the plant and dubbed them devilish, and even rebelled against them.
However, by the end of the 19th century, potatoes were already considered “second bread” and took a strong place on the table of Russians, in their sayings (in Rus' without potatoes is like a party without an accordion) and Soviet songs (Oh potatoes, gluttony, the ideal of the pioneers. He knows no pleasure who didn't eat potatoes).
Calorie content
The nutritional value
Nutritional value of potatoes indicating the content of natural, unrefined product per 100 grams and the daily requirement of the body:
Element | Quantity, g | Daily requirement, g |
Carbohydrates | ||
Fiber - dietary fiber | ||
Vitamins | Amount, mg | Daily requirement, mg |
B 4 – choline | ||
C – ascorbic acid | ||
B 3 – niacin | ||
B 6 – pyridoxine | ||
B 1 – thiamine | ||
B 2 – riboflavin | ||
Macronutrients | Amount, mg | Daily requirement, mg |
K – potassium | ||
P – phosphorus | ||
Mg – magnesium | ||
Ca – calcium | ||
Na – sodium | ||
Fe – iron (microelement) |
How many potatoes can you eat per day to benefit your body?
The daily rate of potato consumption, according to the recommendation of the Ministry of Health of the Russian Federation, is 250 grams per day. A four hundred gram serving of baked potatoes can replenish the daily requirement of potassium.
But to get a daily dose of vitamin C, you will need to eat 700 grams of raw tubers, and the daily norm of resistant (healthy) starch is 200 grams of unheat-treated potatoes.
The optimal daily amount that will benefit the body without the threat of weight gain is a couple of medium-sized baked potatoes, if the menu does not include other dishes from this root vegetable.
Useful and harmful properties
Positive influence on the body due to the substances contained in the earthen apple:
- thanks to potassium, the heart rhythm and the strength of skeletal contractions are normalized, muscle convulsive readiness is reduced;
- potato diets are prescribed for diseases of the circulatory system and kidneys;
- general (taken orally) and local swelling disappear: a lotion with gruel from raw root vegetables removes bags under the eyes;
- raw potato juice, thanks to starch, helps cure gastritis with high acidity, stomach ulcers, flatulence;
- potato starch is used to make powders and tablets;
- for colds, it is used in the form of inhalations over the steam of boiled root vegetables and in the form of a compress from potato cakes for coughs;
- treats purulent wounds and boils, eczema, sunburn; improves the condition of the skin, making it velvety.
Negative influence Potatoes are primarily due to solanine, which is contained in all parts.
There is the least amount of it in tubers, but under the influence of light and ultraviolet rays the amount of the toxic substance increases significantly and green spots on the surface and core signal this.
When eating, such areas should be removed, and if the tuber is diffusely stained and has sprouted eyes, avoid eating it altogether. This is especially true for a pregnant woman: even if she herself does not suffer, there is a high risk of developing fetal deformities.
Is it possible to lose weight by eating potatoes?
Most nutritionists recommend completely eliminating earthen apples from the diet for those who want to maintain a normal weight. Others argue that a couple of baked or boiled potatoes a day will not have a detrimental effect on the waist.
And there are those who successfully lose weight by potato diet. It is seasonal: late summer-autumn, when the root crop ripens, because it is the young tubers that contain the minimum amount of starches and many vitamins. The menu does not contain potato dishes with added oils, fats, mayonnaise, sour cream or cream. And the energy value of 100 grams of boiled or baked root vegetables does not exceed 70-80 kcal.
Potato seven-day mono-diet recommends eating 7-10 medium-sized root vegetables, baked or boiled in their skins, daily, without salt, divided into 4-6 doses. They can only be flavored with fresh herbs. During this diet, you are required to follow a drinking regime: up to two liters of water per day.
To further cleanse the body and maintain immunity, you can modernize the mono-diet: eat potatoes in the first half of the day, and drink low-fat kefir in the second half. Compliance with the water regime is also mandatory. The options are quite harsh, but judging by the reviews, you can become 3-7 kg lighter in a week.
The benefits of losing weight on potatoes: they are filling, there are no hunger pangs, the product is affordable and economical. The potato diet also has disadvantages:
- direct contraindications to the diet are diabetes, pregnancy and breastfeeding;
- like any other long-term mono-diet, it requires the introduction of a vitamin-mineral complex into the diet;
- thirst may appear; therefore, half an hour and an hour after meals you should drink a glass of water, but not more than 2 liters per day.
A gentle option for maintaining your figure and health can be daily fasting days on potatoes.
Conclusion
- The nutritional value of potatoes allows you to prepare hearty and nutritious dishes; their mild taste makes it possible to combine them with other products. Different varieties of potatoes are suitable for certain types of heat treatment.
- Despite the high calorie content of dishes prepared from the root vegetable, many use the earthen apple in isolation as a dietary food and for fasting days. The main condition is to use it boiled in its uniform or baked and without any additives, with the exception of fresh herbs.
- For cooking and medicinal purposes, only good-quality potatoes are used, the choice of which should be approached slowly and carefully.
- The beneficial properties of potatoes are primarily due to the potassium and starch they contain.
- In addition, it contains ascorbic acid and B vitamins, macro- and microelements.
- Toxic corned beef that forms in tubers if storage conditions are violated can have a negative impact on health.
- The benefits of potatoes should be discussed if they are consumed in small quantities, boiled or baked.
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The calorie content of potatoes is not as high as those who go on a diet believe. It turns out that young potatoes contain only 66 kcal. per 100 g. If you prepare it correctly, you can get great benefits.
Potatoes in our latitudes are a revered guest on every table. It can be eaten at any time of the year. There are so many dishes prepared from potatoes that it is almost impossible to remember everything at once. We can no longer imagine a day without soup with potatoes, hot mashed potatoes with a cutlet, okroshka, etc. Fried, boiled, stewed potatoes, in pancakes and zrazy, dumplings with potatoes, country-style potatoes and fries, chips, in their jackets and baked - yes, how many more varieties!
Many consider this product harmful for those who watch their figure. Not everyone knows how many calories are in potatoes, but the myth about their high calorie content and harm for those losing weight has taken root in people’s minds. It is believed that if you eat potatoes every day, you can gain extra pounds. Is it so?
The high calorie content of potatoes is a myth! However, the harm to health, figure, hair and skin condition is absolutely true! Moreover, if you cook and eat potatoes correctly, there will be no negative consequences. Incorrect preparation and consumption will certainly lead to the appearance of excess fat accumulation.
Benefits and composition
It is in vain that this root vegetable is criticized for the fact that, apart from the feeling of a full stomach, it does not bring any benefit to a person. First of all, potatoes are really tasty! In any form! Secondly, it contains the following beneficial substances:
- minerals;
- vitamins (B, C);
- protein;
- amino acids.
The whole truth about potatoes: video
How to cook correctly?
In order not to destroy all the beneficial properties of potatoes, you need to learn how to cook them correctly:
- Before cooking, the product is poured with so much water that it only covers the tubers no more than the thickness of a finger. A large amount of liquid dissolves all useful substances. This also applies to jacket potatoes.
- After boiling, the heat on the stove should be reduced so that the product is only slightly simmering.
- When boiling potatoes, the lid of the pan should be slightly open so that the water does not boil away.
- Without a lid, the root vegetable will take much longer to cook.
- After peeling, potatoes should not be in water for more than half an hour.
Let's talk about calories
Boiled potatoes: counting calories
How many calories are in boiled potatoes? You will be surprised! Per 100 grams of product - no more than 70 kcal. However, the number of calories directly depends on the method of cooking and serving the dish. For example, cooked with sour cream, fried onions or butter, the root vegetable increases the calorie content significantly.
How many calories are in boiled potatoes per 100 grams of product, prepared in various ways, is indicated in the following list:
- boiled in the skin (“country style” or in its uniform) - 77 kcal;
- cooked without peel - 80 kcal;
- boiled with butter - 127 kcal;
- boiled with onions fried in vegetable oil - 125 kcal;
- crushed with hot milk - 97 kcal;
- boiled, crushed with mushrooms - 102 kcal.
Mashed potatoes with pieces of lard are very high in calories. It reaches 171 kcal. For dumplings with potatoes, the energy value of the dough is added. Oven-baked potatoes (in their jackets) - 98 kcal.
Mashed potatoes
One of the most popular dishes on the European table is mashed potatoes. It comes from France - the country of gourmets and true connoisseurs of taste. Each of us has known the delicate structure and delicious aroma of mashed potatoes since childhood. A big plus for those food lovers who are at the same time trying to lose weight is that the energy value of mashed potatoes is not much higher than the calorie content of their boiled counterpart.
If you prepare this dish according to the traditional recipe with butter and milk, then there will be no more than 133 calories per 100 grams of product. It’s easy to guess that reducing calories means eliminating one of the additional components. Or you can do both at once!
An option to reduce the calorie content of mashed potatoes is to make it with a raw chicken egg instead of milk and vegetable oil instead of butter. Then the figure will be 128 kcal. per 100 grams of product.
Perfect puree: video recipe
Fried potato
One has only to remember the sizzling frying pan with potatoes, and thoughts about the dangers of fatty foods and the calorie content of such a dish begin to fade and recede. How many calories are in fried potatoes depends on the way it is prepared and the ingredients of the dish. Thus, food cooked in oil (with the exception of fries and chips) has significantly fewer calories than the same dish cooked in lard.
- fried in vegetable oil - 204 kcal;
- calorie content of fried potatoes with lard - 212 kcal;
- French fries and chips from McDonald's, beloved by fast food lovers, or have an exorbitant amount of calories - over 316 units!
Despite the last figure, people are simply crazy about these unhealthy and high-calorie dishes. Nutritionists will not change their opinion that fatty foods and chips will never become healthy and promoted. If you want to eat healthy and take care of your health, then remember how many calories are in fried potatoes, french fries and chips, and give up these foods.
Homemade chips in the microwave: video
New potatoes
Scientists have found that calories tend to accumulate in vegetables as they are stored. So, 100 grams of product in young potatoes contains:
- raw - 61 kcal;
- boiled or baked - 66 kcal;
- in a dish with butter and herbs - 84 kcal.
The calorie content of fried potatoes, even young ones, is much higher! Boiled or baked potatoes can serve as a dish for the diet of a person who is losing weight, but fried foods should be completely avoided.
How to quickly peel young potatoes: video
Potato calorie table
| Name of the dish | Number of calories (kcal) per 100 g. |
|---|---|
| Boiled | |
| In uniform | 77 |
| Without peel | 80 |
| Young without skin | 66 |
| With butter | 127 |
| Young with butter and herbs | 84 |
| With fried onions | 125 |
| Puree | |
| With milk | 97 |
| With butter and milk | 133 |
| With fried mushrooms | 102 |
| With fried lard | 171 |
| Baked | |
| In uniform | 80 |
| Without peel | 77 |
| Country style | 117 |
| Fried | |
| With vegetable oil | 204 |
| In lard | 212 |
| Stewed with chicken and vegetables | 145 |
| Fries | 312 |
| Potato dishes | |
| Potato soup | 40 |
| Casserole | 110 |
| Fried pies | 185 |
| Baked pies | 150 |
| Draniki (pancakes) | 268 |
| Zrazy | 268 |
| Vareniki | 148 |
| Chips | |
| "Lays" | 510 |
| "Estrella" | 518 |
| "Pringles" | 540 |
| Homemade in the microwave | 118 |
| Baby potato | |
| With dill and vegetable oil | 128 |
| Baked with meat | 130 |
| Baked with cheese | 115 |
| Baked with cheese and butter | 158 |
| Chicken gratin | 261 |
The most useful are young potatoes, boiled with skin - “country style”. If there is such a product without various dressings and salt, then it can become an additional medicine to the main course of drugs for some diseases. If you don't like boiled new potatoes, you can eat them baked in their jackets.
So, the calorie content of potatoes is not as high as everyone thinks. It turns out that we ourselves increase it with the help of various sauces and seasonings.
Potatoes are a perennial herbaceous tuberous plant of the Solanaceae family, brought from the Netherlands by Peter the Great in the eighteenth century, grown in almost every region of the country, both in private gardens and on farms. The flowers are poisonous. Only the tubers are edible. Their excellent taste and variety of prepared dishes are loved by many.
Potatoes contain substances that are valuable for the body. The concentration of starch in 100 grams of product reaches 20, and protein - up to 2 grams. Potato protein contains absolutely all the amino acids inherent in plants. The small concentration of vitamin C is compensated by frequent consumption of the vegetable.
It's hard to find someone who doesn't like to eat potatoes. However, given that those who want to lose weight or stay in shape constantly calculate the calories in their daily diet, the question of the calorie content of this vegetable is relevant for many. Especially taking into account the fact that the cooking method dramatically changes the energy value of potatoes.
Any boiled food is always healthier than fried food. Cooking does not lead to the formation of high concentrations of substances harmful to the body in products. Potatoes not only do not become unhealthy food, but also maintain a calorie content close to natural, that is, at a level of 70 to 80 kilocalories.
During the cooking process, the energy value certainly decreases, but only by a small amount. In order for the body to receive the required amount of phosphorus, carbohydrates, and potassium, it is enough to eat 300 g of boiled potatoes per day.
How many calories are in fries?
Potato pieces fried in copious amounts of vegetable oil are incredibly popular in fast food chains and are McDonald's signature dish. A special method of preparing crispy potatoes increases the calorie content of the vegetable significantly. There are about 400 kcal per 100 grams of fries. This covers a quarter of a person’s daily caloric intake.
Many times more than boiled, the quantity is close to fries. 100 grams of fried potatoes contain 327 kcal. The root vegetable acquires an additional amount of energy value through frying. Therefore, the more oil is added during cooking, the higher the calorie content.
The root vegetable, unpeeled and boiled in water, cooks the fastest. The potatoes are washed and placed in a pan filled with water. The calorie content of such a dish does not exceed 74 kcal for every 100 grams of product.
This energy value is truly low, so you can eat jacket potatoes even while on a diet. Along with the low amount of calories, the dish has other benefits. It is rich in magnesium and potassium.
The most useful for preparing jacket potatoes are young tubers. The outer layer of these root vegetables contains a large amount of microelements that are important for human health.
The value of potatoes directly depends on the length of shelf life. The more time passes from the moment of harvesting, the greater the amount of harmful substances accumulates in the upper layer. It is not recommended to eat such root vegetables unpeeled.
Potato rich in vitamins and minerals such as: vitamin B6 - 15%, vitamin C - 22.2%, potassium - 22.7%, cobalt - 50%, copper - 14%, molybdenum - 11.4%, chromium - 20%
- Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
- Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
- Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
- Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
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You can see a complete guide to the healthiest foods in the “My Healthy Diet” app.
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Benefits and composition
It is in vain that this root vegetable is criticized for the fact that, apart from the feeling of a full stomach, it does not bring any benefit to a person. First of all, potatoes are really tasty! In any form! Secondly, it contains the following beneficial substances:
- minerals;
- vitamins (B, C);
- protein;
- amino acids.
The whole truth about potatoes: video
How to cook correctly?
In order not to destroy all the beneficial properties of potatoes, you need to learn how to cook them correctly:
- Before cooking, the product is poured with so much water that it only covers the tubers no more than the thickness of a finger. A large amount of liquid dissolves all useful substances. This also applies to jacket potatoes.
- After boiling, the heat on the stove should be reduced so that the product is only slightly simmering.
- When boiling potatoes, the lid of the pan should be slightly open so that the water does not boil away.
- Without a lid, the root vegetable will take much longer to cook.
- After peeling, potatoes should not be in water for more than half an hour.
Let's talk about calories
Boiled potatoes: counting calories
How many calories are in boiled potatoes? You will be surprised! Per 100 grams of product - no more than 70 kcal. However, the number of calories directly depends on the method of cooking and serving the dish. For example, cooked with sour cream, fried onions or butter, the root vegetable increases the calorie content significantly.
How many calories are in boiled potatoes per 100 grams of product, prepared in various ways, is indicated in the following list:
- boiled in the skin (“country style” or in its uniform) - 77 kcal;
- cooked without peel - 80 kcal;
- boiled with butter - 127 kcal;
- boiled with onions fried in vegetable oil - 125 kcal;
- crushed with hot milk - 97 kcal;
- boiled, crushed with mushrooms - 102 kcal.
Mashed potatoes with pieces of lard are very high in calories. It reaches 171 kcal. For dumplings with potatoes, the energy value of the dough is added. Oven-baked potatoes (in their jackets) - 98 kcal.
Mashed potatoes
One of the most popular dishes on the European table is mashed potatoes. It comes from France - the country of gourmets and true connoisseurs of taste. Each of us has known the delicate structure and delicious aroma of mashed potatoes since childhood. A big plus for those food lovers who are at the same time trying to lose weight is that the energy value of mashed potatoes is not much higher than the calorie content of their boiled counterpart.
If you prepare this dish according to the traditional recipe with butter and milk, then there will be no more than 133 calories per 100 grams of product. It’s easy to guess that reducing calories means eliminating one of the additional components. Or you can do both at once!
Perfect puree: video recipe
Fried potato
One has only to remember the sizzling frying pan with potatoes, and thoughts about the dangers of fatty foods and the calorie content of such a dish begin to fade and recede. How many calories are in fried potatoes depends on the way it is prepared and the ingredients of the dish. Thus, food cooked in oil (with the exception of fries and chips) has significantly fewer calories than the same dish cooked in lard.
- fried in vegetable oil - 204 kcal;
- calorie content of fried potatoes with lard - 212 kcal;
- French fries and chips from McDonald's or Kroshki-potatoes, beloved by fast food lovers, have an exorbitant amount of calories - over 316 units!
Despite the last figure, people are simply crazy about these unhealthy and high-calorie dishes. Nutritionists will not change their opinion that fatty foods and chips will never become healthy and promoted. If you want to eat healthy and take care of your health, then remember how many calories are in fried potatoes, french fries and chips, and give up these foods.
Homemade chips in the microwave: video
New potatoes
Scientists have found that calories tend to accumulate in vegetables as they are stored. So, 100 grams of product in young potatoes contains:
- raw - 61 kcal;
- boiled or baked - 66 kcal;
- in a dish with butter and herbs - 84 kcal.
The calorie content of fried potatoes, even young ones, is much higher! Boiled or baked potatoes can serve as a dish for the diet of a person who is losing weight, but fried foods should be completely avoided.
How to quickly peel young potatoes: video
Potato calorie table
| Name of the dish | Number of calories (kcal) per 100 g. |
|---|---|
| Boiled | |
| In uniform | 77 |
| Without peel | 80 |
| Young without skin | 66 |
| With butter | 127 |
| Young with butter and herbs | 84 |
| With fried onions | 125 |
| Puree | |
| With milk | 97 |
| With butter and milk | 133 |
| With fried mushrooms | 102 |
| With fried lard | 171 |
| Baked | |
| In uniform | 80 |
| Without peel | 77 |
| Country style | 117 |
| Fried | |
| With vegetable oil | 204 |
| In lard | 212 |
| Stewed with chicken and vegetables | 145 |
| Fries | 312 |
| Potato dishes | |
| Potato soup | 40 |
| Casserole | 110 |
| Fried pies | 185 |
| Baked pies | 150 |
| Draniki (pancakes) | 268 |
| Zrazy | 268 |
| Vareniki | 148 |
| Chips | |
| "Lays" | 510 |
| "Estrella" | 518 |
| "Pringles" | 540 |
| Homemade in the microwave | 118 |
| Baby potato | |
| With dill and vegetable oil | 128 |
| Baked with meat | 130 |
| Baked with cheese | 115 |
| Baked with cheese and butter | 158 |
| Chicken gratin | 261 |
So, the calorie content of potatoes is not as high as everyone thinks. It turns out that we ourselves increase it with the help of various sauces and seasonings.
aveslim.ru
How many calories are in potatoes
When we count the calorie content of potatoes, we mean 100 grams of the edible part. 100 grams of potatoes contain 77 kcal, which is indeed significantly higher than in other vegetables. However, a standard portion of potatoes of 250-300 grams fits well into the dietary norm, provided that in addition to it there is a product without an excessive calorie content.
The nutritional value 100 grams of potatoes is as follows: proteins - 2 grams, fats - 0.4 grams, carbohydrates - 16.3 grams, dietary fiber - 1.4 grams, organic acids - 0.2 grams, saturated and unsaturated fatty acids - 0.1 each gram, mono- and disaccharides - 1.3 grams, starch - 15 grams, ash - 1.1 grams, water - 78.6 grams.
So, in fresh or boiled potatoes, the indicators are within the normal range; even a losing weight person can afford to eat a portion of mashed potatoes from time to time. Of course, if you add heavy cream, an egg, or butter, the calorie content of mashed potatoes will change significantly and will no longer be so safe.
But French fries really break all records for high calorie content! You are not being deceived and you are not mistaken - a standard serving of French fries contains 4.4 times more calories than 100 grams of regular potatoes. A standard serving of French fries contains a whopping 340 calories! A small portion contains 235 calories, and a large portion contains 315. Accordingly, french fries contain significantly higher levels of fat and carbohydrates.
Country style potatoes Not much inferior in calorie content to French fries. An average serving of this dish contains 315 calories, 5 grams of protein, 16 grams of fat, and 38 grams of carbohydrates.
Popular potato dishes are zrazy. Their calorie content per 100 grams is 189.7 kcal; on average, one potato cutlet or pancake weighs 100-150 grams. The nutritional value is as follows: proteins - 4.5 grams, fats - 12.4 grams, carbohydrates - 16 grams.
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Potatoes are a vegetable that has become firmly established in the daily diet of modern people. However, there is a popular belief that potatoes are high in calories, so those who want to lose weight try to eat them as little as possible.
In fact, the calorie content of potatoes and its benefits for the body directly depend on the method of its preparation. By themselves, raw potatoes contain only about 75 kcal per 100 grams product.
Kcal per 100 g of product:
But if you use plain water instead of milk, you can reduce the calorie content to 121 kcal per 100 grams.
Fried potatoes, beloved by many, are indeed quite high in calories. If you fry it in vegetable oil, it will contain about 203 kcal per 100 grams product, and if you use lard for frying, the calorie content of such a dish will be 212 kcal per 100 grams.
The champion in calorie content is French fries. 100g such potatoes contain 316 kcal.
Young boiled potatoes contain about 61 kcal per 100 grams product.
What is inside
Potatoes are a very healthy vegetable, as they contain a lot of elements necessary for the human body.
It contains vitamins of group PP, B And WITH, which help strengthen the immune system and improve the functioning of the hematopoietic system. Substances such as potassium, phosphorus And magnesium. They have a beneficial effect on the functioning of the cardiovascular system and regulate blood pressure. In addition, potatoes contain a lot of protein and essential amino acids for the body.
Despite the usefulness of potatoes, they also contain unwanted substances for the body, such as starch And nitrates.
If you come across green or sprouted potatoes, do not eat them, as they contain such toxic substance, How solanine.
Due to its saturation with useful substances, potatoes are an indispensable product for human nutrition, so you should not completely abandon them even during a diet.
Potatoes prepared in the right way contain a small amount of calories and also have a diuretic effect, allowing you to remove excess fluid from the body and promoting weight loss.
Exists mono-diet for weight loss using potatoes, as well as potato-kefir diet. The only forbidden foods for those who want to lose weight are fried potatoes and french fries.
During the frying process, potatoes lose most of their vitamins and instead gain high calorie content. It is difficult to digest and has a carcinogenic effect due to the fat that is used in frying.
How to choose potatoes
When buying potatoes, you should pay attention to their appearance. It should not be greenish, and there should be no sprouts or eyes on it. To check whether a potato is saturated with nitrates, you just need to pick off a piece of its peel with your finger. Potatoes that were grown without the use of fertilizers will make a cracking sound when this action is applied, and potatoes saturated with nitrates will appear wet. As for the size of potatoes, it is better to choose medium ones, because they contain the largest amount of useful substances.
How much can you eat
In order for potatoes to bring maximum benefits, they should be consumed as part of a healthy diet. It could be baked or boiled potatoes with peel, steamed potatoes, and stewed potatoes. At the same time, young tubers are considered more useful than old ones.
So, potatoes can be called a healthy vegetable if consumed correctly. The foods you eat along with potatoes also play a big role.
If you want to lose weight, then it is better to use vegetables or boiled fish as a supplement to potatoes. Reasonable consumption of properly cooked potatoes will bring invaluable benefits to the body. The only contraindication to eating potatoes is diabetes.
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Nutritional value of potatoes
Potato tubers are a source of not only complex carbohydrates, but also various microelements, as well as dietary fiber. Due to its fiber content, the vegetable is useful for disorders of the digestive tract. Potassium helps to quickly remove excess fluid and normalize heart function.
The high calorie content of raw potatoes (1 piece contains ~70 kcal, and 100 g – ~76 kcal) is due to the significant content of carbohydrates, mainly starch.
In terms of their quantity, the vegetable exceeds all others, for example, beets and carrots. See the vegetable calorie table. The share of starch, the concentration of which is highest in the tubers of the autumn harvest, accounts for over 20% of the total weight of the root crop. That is why the young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, calorie content increases significantly.
Calorie content of mashed potatoes
The calorie content of mashed potatoes can be low if milk with 0% fat or water is added during the process. One 100-gram serving contains about 85 kcal. If you choose higher fat milk, the figure may increase to 35 units. Any oil significantly increases the nutritional value of a dish.
The puree will have a calorie content of 130 kcal if you add just one teaspoon of butter (the numbers vary depending on its fat content).
You can reduce the energy value if you cook your favorite dish in dishes coated with ceramic, marble or Teflon. In addition, it is important to ensure that no more than 10 g of fat-containing product is consumed per 500 g of root vegetables. Read about the nutritional composition (BJU) of potatoes in our article.
How many calories are in boiled, fried, baked potatoes?
The dietary option for preparing vegetables includes boiling them (about 85 kcal). In terms of energy value, boiled potatoes are inferior to pasta, wheat bread, bananas and buckwheat. Read about the calorie content of buckwheat here. However, this only applies to cases where mayonnaise, cream sauce or butter is not added.
When boiled in the peel, the value remains almost unchanged (78 kcal). Nutritionists recommend cooking the vegetable “in its uniform,” since most of the beneficial elements are retained in the root vegetable.
The calorie content of baked potatoes is identical to that of boiled potatoes, but any additive increases these numbers. You can reduce the starch content by leaving the vegetable in cool water for several hours. Fried potatoes contain 3 times more calories (up to 200 kcal).
The type of oil has a slight effect on the energy value: when cooking with olive, sunflower or butter, the numbers will be approximately the same. More information about the calorie content of vegetable oil can be found in our publication. French fries contain about 310 kcal, and in fast food restaurants, a serving of deep-fried vegetable will cost almost 280 kcal.
Potato calorie table per 100 grams
You can get acquainted with the energy value of a popular vegetable using the table of calorie content per 100 g.
Calorie content of potato dishes
Most dishes with the popular root vegetable can hardly be called dietary, so people trying to get rid of extra pounds should refrain from eating them.
Options for first, second courses and baked goods with potatoes:
- noodle soup – 69 kcal;
- chicken broth soup – 50 kcal;
- dumplings – 220 kcal;
- chicken stew – 150 kcal;
- country-style potatoes – 130 kcal;
- fried pies – 200 kcal;
- potato pancakes – 220 kcal;
- casserole with mushrooms – 170 kcal;
- homemade chips – 500 kcal;
- stewed potatoes with cabbage and onions – 95 kcal.
To satisfy the body's needs for such important substances and elements as phosphorus, potassium, carbohydrates, you need to eat about 300 g of vegetables per day. A larger amount will increase your waist by several centimeters.
When choosing the least high-calorie dishes, you don’t have to worry about gaining extra pounds. A starchy vegetable consumed in moderation will only benefit the body.
