Calorie baked potatoes in the oven with a peel. Baked potato calories. How to get rid of starch

It is difficult to find a person who would not like potatoes. But nutritionists are sounding the alarm: excessive addiction to "second bread" can cause obesity. It is believed that the supposedly excessive calorie content of potatoes is to blame. Therefore, some supporters of a healthy lifestyle completely exclude potatoes from their diet. Are they right? Let's figure it out.

The more starch in the tubers, the more nutritious they are, so for people who carefully monitor their weight, it is better to eat young potatoes or old non-starchy (mostly early) varieties. Not only the calorie content of the dish depends on the method of preparation, but also the benefits that it can bring to the body.

So, if the cut tubers are held longer in cold water, some of the starch will be washed out of it. However, up to 40% of those contained in potatoes can dissolve without a trace in water. useful substances. Tubers will lose another 20-40% of vitamins if they are cooked for too long. 10-20% of useful substances disappear if tin or aluminum utensils are used for cooking.

Thus, the most healthy potatoes will be if:

keep peeled tubers in cold water for no more than 20 minutes after peeling;
for cooking, lower the potatoes not into cold, but into boiling water;
cook tubers "in uniform" or steam.

Calorie boiled potatoes

The calorie content of potatoes depends on the variety, the age of the tubers and the cooking method. 100 grams of boiled potatoes (this is the weight of one medium tuber) contains:

in young tubers - 61–66 kcal;
in old tubers in a peel (in uniform) - 76-78 kcal.
in old peeled tubers - 78-80 kcal.

Of course, one potato will not be full. As the basis for gravy, butter or vegetable oil, sour cream, lard are often used.

Calorie content of 100 grams of boiled potatoes with various sauces:

with bacon (greaves) - 171 kcal;
old potatoes with butter- 136 kcal;
young potatoes with butter and dill - 84–90 kcal;
with garlic crushed in vegetable oil - 120-124 kcal;
with mushrooms and onions fried in vegetable oil -102 kcal;
puree in milk without butter - 97 kcal;
puree with water vegetable oil- 121 kcal;
puree in milk with butter - 133 kcal;
puree on water with vegetable oil and raw egg - 128 kcal.

The human body cannot do without fats. To reduce their negative impact, it is recommended to eat a large amount of fresh vegetables and herbs - dill, spinach, onions, cabbage. They contain a lot of silicon and accelerate the process of splitting fats in the body.

Calorie stew and baked potatoes

The calorie content of 100 grams of potatoes baked with the skin in the oven or on charcoal is 80-90 kcal. This product is very rich in potassium.

Stewed potatoes can be both a universal side dish and an independent dish. Calorie content of 100 grams of stewed potatoes:

with chicken and butter - 140 kcal;
with lean pork and vegetable oil - 133 kcal;
with sour cream - 117 kcal.

When choosing a stewing method, it should be borne in mind that potatoes cooked with vegetable oil are most useful. It is advisable to use first (cold) pressed oils: olive or grape seed oil. Their boiling point is much higher than that of sunflower. Therefore, in the finished dish, most of the useful substances contained in the oil are preserved: silicon, vitamins of groups B and E.

It is advisable to add carrots, onions and garlic to the stewed potatoes. From spices are perfectly combined: black pepper, ginger, Bay leaf, basil, suneli hops. They have a beneficial effect on digestion and metabolism, have a warming effect.

fried potatoes calories

Fried potatoes are insanely delicious, but how satisfying they are! In order to "neutralize" it, you will need at least an hour of exercise or at least a brisk walk. Calorie 100 grams fried potatoes:

on vegetable oil - 203 kcal;
on lard (greaves) - 212 kcal;
on melted lard - 224 kcal;
french fries - 305 kcal (at McDonald's - up to 500 kcal, calorie content depends on the time the slices are in the deep fryer).

As you can see, 100 grams of fried potatoes in terms of calories can be compared with 200-300 grams of boiled or stewed.

Do I need to consider the calorie content of products

In the 30s of the 19th century, the Prussian king Friedrich Wilhelm III decided to find out, to the nearest gram, how much food would be needed to feed the army. Determining the calorie content of various products, scientists burned them in a special oven.

However, the human body is much more complicated than any furnace. The prevailing theory of calorie content is refuted by many facts. So, it is known that to maintain the vital activity of a healthy, physically active man, 2200-2400 kcal per day is required. But the Bedouins can roam the desert for weeks, eating three dates a day. Ballerinas, whose diet is limited to 1200 kcal per day, move an average of 4500 kcal per day. Perhaps you should not walk around with a calculator and calculate the calorie content of potatoes?

Proponents of the theory of separate nutrition argue that the way you eat foods affects digestion much more than their calorie content. Simply put, potatoes with herbs are only welcome, but potatoes with meat, lard or bread should be excluded from the menu.

The fact is that completely different enzymes are responsible for the digestion of different groups of products in the body. If we eat foods that do not combine well with each other, then involuntarily we create an additional burden on the stomach and other organs, provoking digestive and metabolic disorders.

The most interesting thing is that, applying two completely opposite theories, we come to the same conclusions: the most useful potatoes are baked or boiled in their skins. In the product prepared in this way, most of the vitamins and microelements are preserved: vitamins of group B (responsible for the condition of the walls of blood vessels), C, folic acid(necessary for proper cell division), potassium, zinc and other substances. Boiled or baked potatoes are recommended for gastritis, after strokes and heart attacks.

Therefore, it is impossible to completely refuse such a valuable product in any case: you just need to reduce its consumption to 200-300 grams several times a week. In such quantities, potatoes are useful and allowed even for people on a strict diet.

Baked potato rich in vitamins and minerals such as: vitamin B6 - 22.7%, vitamin C - 16.8%, vitamin PP - 13.5%, potassium - 27.3%, cobalt - 74.9%, manganese - 13% , copper - 21.1%, molybdenum - 17.1%, chromium - 29.9%

Benefits of baked potatoes

Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal intestinal tract And nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disturbances in reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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Potato calories: 160 kcal*
* average value per 100 g, depends on the variety and preparation method

Potato dishes are rich in taste and nutrition. During the diet, it is important to choose the least calorie ones. Depending on the method of cooking the vegetable, the energy value indicator also changes.

The nutritional value of potatoes

Potato tubers are a source of not only complex carbohydrates, but also various trace elements, as well as dietary fiber. Due to the fiber content, the vegetable is useful for disorders of the digestive tract. Potassium contributes to the rapid removal of excess fluid and the normalization of the heart.

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.

By their number, the vegetable exceeds all others, for example, beets and carrots. See. 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 a young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, the calorie content increases markedly.

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. When choosing a fatter milk, the indicator can increase to 35 units. Any oil significantly increases the nutritional value of the dish.

The puree will have a calorie content of 130 kcal if you add just one teaspoon of butter (the numbers change depending on its fat content).

You can reduce the energy value if you cook your favorite dish in dishes coated with ceramics, marble or Teflon. In addition, it is important to ensure that no more than 10 g of a fat-containing product is consumed per 500 g of root crops. Read about in our article.

How many calories in boiled, fried, baked potatoes

The dietary option for preparing a vegetable includes boiling it (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. However, this applies only to cases where mayonnaise, cream sauce or butter is not added.

When cooking in a peel, the value almost does not change (78 kcal). Nutritionists recommend cooking a vegetable “in uniform”, since most of the beneficial elements are stored in the root crop.

The calorie content of a baked potato is identical to that of a boiled one, but any addition 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 slightly affects the energy value: when cooking on olive, sunflower or cream, the numbers will be approximately the same. More details can be found in our publication. French fries contain about 310 kcal, and restaurants fast food a portion of a 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 calorie table per 100 g.

Calorie content of potato dishes

Most dishes with a popular root crop can hardly be called dietary, so people who want to get rid of extra pounds should refrain from eating them.

Options for first, second courses and pastries with potatoes:

soup with vermicelli - 69 kcal;
chicken broth soup - 50 kcal;
dumplings - 220 kcal;
chicken stew - 150 kcal;
rustic potatoes - 130 kcal;
fried pies - 200 kcal;
pancakes - 220 kcal;
casserole with mushrooms - 170 kcal;
homemade chips - 500 kcal;
stewed potatoes with cabbage and onions - 95 kcal.

To meet the body's need for such important substances and elements as phosphorus, potassium, carbohydrates, it is necessary to eat about 300 g of a vegetable per day. A larger amount will increase the waist by several centimeters.

When choosing the least high-calorie dishes, you can not worry about gaining extra pounds. A starchy vegetable, consumed in moderation, will only benefit the body.

Potatoes are not in vain popularly called the “second bread”. Dishes from it are always present on the table every day in every family: jacket potatoes, fried potatoes, stewed potatoes, mashed potatoes, potato pancakes, boiled potatoes, dumplings with potatoes - you can’t list all the dishes. This vegetable is the main ingredient in most soups and salads. There is an opinion that he has no place in the diet diet food, because the calorie content of potatoes is too high, and your favorite vegetable is banned from losing weight. Is it really that high in calories?

Nutritional value of potatoes

The calorie content of raw potatoes is 76 kcal per 100 g. This is significantly more than other vegetables, due to its high starch content: up to 16 g per 100 g. Young potatoes contain less starch, so their calorie content is lower - only 65 kcal.

The most useful potatoes are cooked in their skins - boiled in their skins or baked, in such a product almost all vitamins and minerals are preserved.

Potato contains:

80 g of water;
the minimum amount of fat is 0.2–0.4 g;
1.5–2 g protein;
16.6 g of carbohydrates per 100 g.

Carbohydrates are presented in the form of insoluble fiber (mainly found in the peel) and starch.

Glycemic index of potatoes

Because of great content starch product has a high glycemic index Therefore, eating it causes a sharp rise in blood sugar and increases appetite. The glycemic index increases with the heat treatment of the vegetable: if it is 80 units for raw potatoes, then it is 95 in boiled or fried form.

According to recent studies, part of the potato starch that comes with food is not digested (not broken down to glucose) in the digestive tract. In the large intestine, it becomes food for beneficial bacteria. This is the so-called resistant starch. Its concentration is greater in raw tubers and chilled boiled vegetables.

In addition to starch, potatoes contain proteins, ascorbic acid and many vitamins.

Useful properties of potatoes

Resistant starches contained in potatoes have a positive effect on the body:

reduce blood sugar levels;
improve the absorption of vitamins and minerals;
reduce acidity in the stomach and reduce inflammation;
restore the microflora in the intestine.

These beneficial properties of starch are used in the treatment diabetes and diseases of the gastrointestinal tract.

The vegetable also contains vitamins and a large amount of minerals, due to which the regular use of potatoes:

improves the activity of the nervous system;
lowers pressure;
normalizes metabolic processes;
reduces the level of cholesterol in the blood.

Due to the high content of carbohydrates, potatoes have a rather high calorie content - almost 2-3 times higher than other vegetables.

Potato is especially rich in vitamin C, potassium and phosphorus, so it is recommended to include it in the daily diet for people with diseases of the cardiovascular system, diseases of the kidneys and joints.

It should be remembered that the main part of the nutrients is in the peel of the vegetable and right under it, therefore, boiled or baked potatoes in their uniforms will bring the greatest benefit to the body.

Cooking young potatoes in their skins will not only benefit the body, but is also one of the best ways to get the least calorie dish. The calorie content of potatoes directly depends on the method of its preparation.

How many calories are in boiled potatoes?

Boiled potatoes are one of the lowest calorie dishes made from tubers. This is the simplest and fast way vegetable preparation. It can be boiled with the skin or peeled.

The calorie content of boiled potatoes peeled and boiled in water is approximately 90 kcal per 100 g. If you boil it in milk, the number of calories will increase to 100 kcal. The calorie content of potatoes cooked in their uniforms coincides with the energy value of raw potatoes - 76–80 kcal / 100 g.

A standard serving of such a product (300 g) will contain no more than 240–270 kcal. But the problem is that boiled vegetables are most often served as a side dish and are almost never eaten without oil, so the calorie content in such a dish increases dramatically.

Calorie content per 100 g of crushed potatoes - mashed potatoes - due to the addition of milk and butter is already 140 kcal. It can be significantly reduced by adding skimmed milk to the dish or replacing it with water. Perfect solution- add boiled zucchini or pumpkin to the puree.

Boiled potatoes

Energy value of boiled potatoes (per 100 g), cooked different ways, is:

cooked in uniform - 78 kcal;
steamed - 80 kcal;
boiled peeled - 90 kcal;
boiled with onions fried in oil - 125 kcal;
boiled with butter - 130 kcal;
mashed potatoes - 120-140 kcal.

A small portion (250 g) of boiled potatoes with butter will already contain 300 kcal! If you also add the number of calories in cutlets or sausages with which vegetables are served, then with such a dish you can easily get 500 kcal and a few extra centimeters at the waist.

In addition to high calorie content, potatoes, which consist mainly of carbohydrates, are consumed in conjunction with fatty foods. And this inevitably causes an increase in body fat. After all, insulin, which is released for the digestion of starch, also captures part of the fats, distributing them and glucose in the subcutaneous fat. That is why the myth appeared about the high calorie content of potatoes and that it is the cause of obesity.

Useful properties of potatoes

fried potatoes calories

Fried potatoes are saturated with fats during the cooking process, which further increases its calorie content and glycemic index. It is hard to digest and completely unhealthy for the figure and the body. In addition, it also acquires carcinogenic properties, thanks to the oil that is used in frying.

The calorie content of fried potatoes depends on what it is fried on (lard or oil) and on the amount of oil added during frying. You can reduce the energy value of the dish if you fry chopped potato slices in a pan with a ceramic or Teflon coating under a closed lid. In this case, the amount of oil can be significantly reduced.

Calorie content of fried potatoes, depending on the method of frying (kcal / per 100 g):

fried under the lid - 140;
fried in oil - 200-40;
fried with pieces of lard - 250;
draniki (potato pancakes) - 220;
french fries (deep-fried) - 310-350;
"Russian potato" - chips - 550!

Of course, people who want to lose excess weight, it is better to refrain from eating such dishes.

Fried potatoes

Energy value of baked potatoes

The potato saves the most useful properties and at the same time it has a low calorie content when baked. It turns out very tasty and diet dish. The calorie content of a baked potato in a uniform is only 80 kcal / 100 g. If you bake a potato in the oven without a peel or in foil, the calorie content will be even slightly lower - about 75 kcal.

When adding butter, sour cream or mayonnaise to the dish, the number of calories will double. To really get low calorie meal, but very tasty, you can mix baked (or boiled) potatoes with garlic sauce. For this you will need:

a jar of natural yogurt;
chopped clove of garlic;
a teaspoon of mustard;
finely chopped greens or mint;
a few drops of squeezed lemon juice.

Adding this sauce to potatoes will help to avoid dryness of the dish, and since it contains almost no fat, it will bring nothing but wonderful taste and additional vitamins. To diversify your diet, you can add green peas, cabbage, bell pepper, boiled beets, celery.

Calorie content of stewed potatoes and various dishes from it

The energy value per 100 g of stewed potatoes depends on what it is stewed with:

vegetable stew (with zucchini, carrots and onions) - 90 kcal;
braised in cream sauce- 130 kcal;
with stew - 145 kcal;
stewed with pork - 150 kcal.

There are many more dishes from this vegetable, the calorie content of which must be taken into account when losing weight:

dumplings with potatoes - 220 kcal;
fried potato pies - 200 kcal;
baked pies in the oven, shangi - 180-190 kcal;
sorcerers (pancakes with minced meat) - 250 kcal;
French-style potatoes (with onions under mayonnaise), cooked in the oven - 300 kcal.

During the entire existence of the potato, culinary specialists have come up with many delicious recipes cooking dishes from it, but nutritionists advise not to cook potatoes, eat them raw. You can cook a very healthy Korean salad from shabby raw potatoes with garlic, energy value which will be only 65 kcal.

How to eat potatoes for weight loss

Although potatoes are the most high-calorie vegetable, their use cannot be an obstacle to a good figure, if certain rules are followed:

Potatoes are best boiled or baked.
Do not combine vegetables with fatty foods or oil.
Refrain from fried potatoes and chips.
During the day, it is recommended to eat no more than 350 g of potatoes. This volume satisfies the body's daily need for carbohydrates, potassium and phosphorus.
Divide the daily portion into 2-3 doses and eat it in the morning or no later than six in the evening.

Compliance with these rules will allow you not to gain extra pounds by eating your favorite vegetable, and will help keep yourself in great shape. If you correctly use properly cooked potatoes, it will only benefit the body and will never cause extra centimeters at the waist. In combination with vegetables, herbs, boiled meat or fish, boiled or baked potatoes must be present in the daily menu, as they serve as a source of energy and nutrients.

The nutritional value of potatoes

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.

By their number, 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 a young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, the calorie content increases markedly.

The puree will have a calorie content of 130 kcal if you add just one teaspoon of butter (the numbers change depending on its fat content).

How many calories in boiled, fried, baked potatoes

The dietary option for preparing a vegetable includes boiling it (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 applies only to cases where mayonnaise, cream sauce or butter is not added.

When cooking in a peel, the value almost does not change (78 kcal). Nutritionists recommend cooking a vegetable “in uniform”, since most of the beneficial elements are stored in the root crop.

The type of oil slightly affects the energy value: when cooking on olive, sunflower or cream, 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 calorie table per 100 g.

Calorie content of potato dishes

Most dishes with a popular root crop can hardly be called dietary, so people who want to get rid of extra pounds should refrain from eating them.

Options for first, second courses and pastries with potatoes:

soup with vermicelli - 69 kcal;
chicken broth soup - 50 kcal;
dumplings - 220 kcal;
chicken stew - 150 kcal;
rustic potatoes - 130 kcal;
fried pies - 200 kcal;
pancakes - 220 kcal;
casserole with mushrooms - 170 kcal;
homemade chips - 500 kcal;
stewed potatoes with cabbage and onions - 95 kcal.

When choosing the least high-calorie dishes, you can not worry about gaining extra pounds. A starchy vegetable, consumed in moderation, will only benefit the body.

wellnesso.ru

Potatoes are probably in every kitchen. True, very often it is underestimated, and nutritionists even advise sometimes avoiding this vegetable, considering it too high in calories. Is this really so, and does potatoes really contain anything other than calories? Find out further.

And so, the calorie content of potatoes directly depends on the method of its preparation and the ingredients that are included in the recipe. And all because potatoes, as a rule, are not cooked in pure form. It is fried in oil (vegetable or, even worse, butter), after cooking, oil is added again, baked with meat, cheese, sour cream and other ingredients. In general, a number of other components are hidden behind the calorie content of potatoes. But the potato itself is not so high in calories.

100 g of baked vegetable contains only 80 kcal. 100 g is a small, but still portion. But among other vegetables, the calorie content of potatoes stands out. He has more dietary comrades.

Where does benefit begin and harm end? Or why nutritionists do not like potatoes?

Nutritionists do not like potatoes for starch. And it has a lot of starch. Starch has an unpleasant property to instantly turn into glucose. Therefore, according to some nutritionists, you can just as well gnaw sugar, and the effect will be the same. In addition, starch is poorly digested and pollutes the digestive tract.

Where, then, is the use of potatoes hidden?

In his skin. Although it is this part that usually remains in the trash can. The peel contains most of the potassium. And in winter, potatoes and cabbage are almost the only sources of vitamin C (for lack of other, more powerful ones). And to keep the maximum amount of vitamin C, potatoes need to be baked. And so that it remains low-calorie at the same time, you need to bake the vegetable in the oven with olive oil and a very small amount of salt and pepper.

Olive oil contains healthy omega-3 and omega-6 fatty acids. It's vital important connections needed by man. They lower the level of cholesterol in the blood and even contribute to the removal of old fat reserves. In this sense, potatoes go well with olive oil.

How to get rid of starch? And is he that scary?

Sometimes there is complete discrimination against potatoes. Starch is found in many other vegetables and fruits. But for some reason it is potatoes that cause distrust. And they also attribute an unreasonably high calorie content to it.

To make life easier for all those who are losing weight, there is one good way solve this problem. Wash the starch out of the potatoes once and for all. Before baking it, rinse the chopped vegetables well several times in running cold water. Then lay the slices on a paper towel to dry. And transfer to a baking sheet. Drizzle olive oil over the vegetable and place in the oven. Now the potato side dish will not be so terrible. And its calorie content will allow you to eat not only 100 g at a time, but 200 or more, if you suddenly want to.

Just compare:

boiled potatoes with peel - 66 kcal;
boiled potatoes without peel (and most useful substances) - 75 kcal;
baked potatoes with peel - 80 kcal;
puree - 300 kcal;
french fries - 400 kcal;
chips - 500 kcal.

As you can see, baked potatoes are no worse than boiled ones. And even more useful. After all, it retains vitamin C and most of the nutrients. While during cooking, part of them goes into the broth. This means that baked potatoes can and should be eaten. And its calorie content is not so high.

pohydej-ka.ru

The benefits and composition of potatoes

We are so accustomed to potatoes that it is difficult for us to imagine our diet without this vegetable. It is rich, nutritious, healthy and very tasty. The potato contains practically no fat, it contains about 2% protein, a small amount of fiber, water (about 2/3 of the volume of raw potatoes), organic acids and about 16-17% carbohydrates, mostly starch. This product satisfies hunger for a long time, and due to the calorie content of potatoes, provided by starch, it is a valuable source of energy. Unfortunately, due to its calorie content, potatoes are not allowed to be consumed during different diets or with obesity, but this vegetable contains a lot of useful substances needed by the body.

Potato contains vitamin PP, vitamin A, beta-carotene, vitamins E and C, which allow the body to maintain youth and beauty, prevent the formation cancer cells, heal blood vessels and improve blood composition, as well as increase immunity and improve the condition of the skin, nails and hair. In addition, potatoes contain B vitamins, which improve the functioning of the brain and nervous system, reducing fatigue, increasing stress resistance and performance, improving mood and sleep. Vitamin H (biotin) increases stamina and improves the condition of hair and nails.

Potatoes contain calcium, magnesium, sodium, potassium, phosphorus, sulfur, chlorine, zinc, iron, copper, iodine, selenium, manganese, fluorine, chromium and many other mineral elements. Thanks to them, potatoes:

improves blood composition and strengthens the walls of blood vessels;
improves the functioning of the thyroid gland;
strengthens bone tissue and tooth enamel
improves the processes of cellular synthesis in the body;
stimulates brain activity;
activates the immune system and regeneration processes in the body;
removes salt from the body and relieves swelling;
strengthens the heart and improves its work;
improves muscle function;
normalizes water-salt metabolism in the body;
slows down aging;
positively affects the work of all internal organs.

How many calories are in potatoes?

Due to the high starch content, and also due to the fact that in the process of cooking potatoes we often add oil and other fats to it, the calorie content of potatoes is considered high. In fact, the calorie content of raw potatoes is low - about 77 kcal per 100 g. If you cook it without oil, this is a tasty and healthy diet dish. However, compared to other vegetables, of course, the calorie content of potatoes looks high.

How many calories are in a potato is affected by the starch content in the tubers. The more starch, the higher the calorie content of potatoes. In young potatoes, starch is 20-30% less than in mature ones, therefore, the calorie content of young potatoes is lower. It also contains more vitamin C than a mature vegetable, but, unfortunately, it is destroyed during heat treatment. The calorie content of young potatoes is about 60-65 kcal per 100 g.

calories in baked potatoes

The calorie content of potatoes baked without peel is 70 kcal. Baked with the skin on, the potato contains 80 kcal. At the same time, it is the potato peel that contains the main amount of potassium, which strengthens the heart, muscles and removes excess salt and water from the body.

The calorie content of potatoes baked with minced meat is 140-180 kcal; with mushrooms - 130 kcal. Potatoes baked with eggs and cream contain fewer calories- about 120 kcal per 100 g.

Calorie content of mashed potatoes

There are many various ways making mashed potatoes. Ingredients such as milk, cream, butter affect the calorie content of mashed potatoes. Mashed potatoes cooked without these additional products contain only 63 kcal per 100 g. If milk is present in the dish, the calorie content is slightly higher - about 90 kcal. Boiled in water with the addition of butter, mashed potatoes contain 120 kcal per 100 g. If you use a small amount of vegetable oil instead of butter, the calorie content of mashed potatoes will be 80-85 kcal. The highest calorie content of this dish, if it contains both milk and butter, is 150 kcal per 100 g.

calories in boiled potatoes

Jacket-boiled potatoes contain 85 kcal per 100 g. The calorie content of boiled potatoes without peel is about 66 kcal per 100 g. The calorie content of young potatoes boiled in water or steamed practically does not differ from mature ones. The calorie content of boiled potatoes with butter is about 110-120 kcal per 100 g.

fried potatoes calories

Fried potatoes in oil are prohibited on any diet, which is not surprising - after all, when cooking this dish, carcinogenic substances are formed in oil, and the calorie content of fried potatoes is very high. Depending on the oil content, it ranges from 150 kcal per 100 g (when adding 4-5 tablespoons of oil per 1 kg of potatoes) to 350 kcal (when adding more oil, the use of animal fat, tallow, etc.). The calorie content of fried potatoes with mushrooms is about 200 kcal per 100 g, with meat - 250-280 kcal per 100 g, and with bacon - up to 350 kcal and even higher.

French fries are considered especially harmful type of fried potatoes. The calorie content of french fries is 400-500 kcal per 100 g.

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Nutritional value of potatoes

The calorie content of raw potatoes is 76 kcal per 100 g. This is significantly more than other vegetables, due to its high starch content: up to 16 g per 100 g. Young potatoes contain less starch, so their calorie content is lower - only 65 kcal.

Potato contains:

80 g of water;
the minimum amount of fat is 0.2–0.4 g;
1.5–2 g protein;
16.6 g of carbohydrates per 100 g.

Carbohydrates are presented in the form of insoluble fiber (mainly found in the peel) and starch.

Glycemic index of potatoes

Due to the high content of starch, the product has a high glycemic index, so eating it causes a sharp rise in blood sugar and increases appetite. The glycemic index increases with the heat treatment of the vegetable: if it is 80 units for raw potatoes, then it is 95 in boiled or fried form.

According to recent studies, part of the potato starch that comes with food is not digested (not broken down to glucose) in the digestive tract. In the large intestine, it becomes food for beneficial bacteria. This is the so-called resistant starch. Its concentration is greater in raw tubers and chilled boiled vegetables.

Useful properties of potatoes

Resistant starches contained in potatoes have a positive effect on the body:

reduce blood sugar levels;
improve the absorption of vitamins and minerals;
reduce acidity in the stomach and reduce inflammation;
restore the microflora in the intestine.

These beneficial properties of starch are used in the treatment of diabetes and diseases of the gastrointestinal tract.

The vegetable also contains vitamins and a large amount of minerals, due to which the regular use of potatoes:

improves the activity of the nervous system;
lowers pressure;
normalizes metabolic processes;
reduces the level of cholesterol in the blood.

It should be remembered that the main part of the nutrients is in the peel of the vegetable and right under it, therefore, boiled or baked potatoes in their uniforms will bring the greatest benefit to the body.

How many calories are in boiled potatoes?

Boiled potatoes are one of the lowest calorie dishes made from tubers. This is the easiest and fastest way to cook vegetables. It can be boiled with the skin or peeled.

A standard serving of such a product (300 g) will contain no more than 240–270 kcal. But the problem is that boiled vegetables are most often served as a side dish and are almost never eaten without oil, so the calorie content in such a dish increases dramatically.

Calorie content per 100 g of crushed potatoes - mashed potatoes - due to the addition of milk and butter is already 140 kcal. It can be significantly reduced by adding skimmed milk to the dish or replacing it with water. An excellent solution is to add boiled zucchini or pumpkin to the puree.

The energy value of boiled potatoes (per 100 g), cooked in different ways, is:

cooked in uniform - 78 kcal;
steamed - 80 kcal;
boiled peeled - 90 kcal;
boiled with onions fried in oil - 125 kcal;
boiled with butter - 130 kcal;
mashed potatoes - 120-140 kcal.

A small portion (250 g) of boiled potatoes with butter will already contain 300 kcal! If you also add the number of calories in cutlets or sausages with which vegetables are served, then with such a dish you can easily get 500 kcal and a few extra centimeters at the waist.

fried potatoes calories

The calorie content of fried potatoes depends on what it is fried on (lard or oil) and on the amount of oil added during frying. You can reduce the energy value of the dish if you fry chopped potato slices in a pan with a ceramic or Teflon coating under a closed lid. In this case, the amount of oil can be significantly reduced.

Calorie content of fried potatoes, depending on the method of frying (kcal / per 100 g):

fried under the lid - 140;
fried in oil - 200-40;
fried with pieces of lard - 250;
draniki (potato pancakes) - 220;
french fries (deep-fried) - 310-350;
"Russian potato" - chips - 550!

Of course, people who want to lose weight, it is better to refrain from eating such dishes.

Energy value of baked potatoes

Potatoes retain most of the useful properties and at the same time have a low calorie content when baked. It turns out a very tasty and dietary dish. The calorie content of a baked potato in a uniform is only 80 kcal / 100 g. If you bake a potato in the oven without a peel or in foil, the calorie content will be even slightly lower - about 75 kcal.

When adding butter, sour cream or mayonnaise to the dish, the number of calories will double. To get a really low-calorie dish, but at the same time very tasty, you can mix baked (or boiled) potatoes with garlic sauce. For this you will need:

a jar of natural yogurt;
chopped clove of garlic;
a teaspoon of mustard;
finely chopped greens or mint;
a few drops of squeezed lemon juice.

Calorie content of stewed potatoes and various dishes from it

The energy value per 100 g of stewed potatoes depends on what it is stewed with:

vegetable stew (with zucchini, carrots and onions) - 90 kcal;
stewed in creamy sauce - 130 kcal;
with stew - 145 kcal;
stewed with pork - 150 kcal.

There are many more dishes from this vegetable, the calorie content of which must be taken into account when losing weight:

dumplings with potatoes - 220 kcal;
fried potato pies - 200 kcal;
baked pies in the oven, shangi - 180-190 kcal;
sorcerers (pancakes with minced meat) - 250 kcal;
French-style potatoes (with onions under mayonnaise), cooked in the oven - 300 kcal.

Culinary specialists have come up with many delicious recipes for cooking dishes from it, but nutritionists advise not to cook potatoes, eat them raw. You can cook a very healthy Korean salad from shabby raw potatoes with garlic, the energy value of which will be only 65 kcal.

How to eat potatoes for weight loss

Although potatoes are the most high-calorie vegetable, their use cannot be an obstacle to a good figure, if certain rules are followed:

Potatoes are best boiled or baked.
Do not combine vegetables with fatty foods or oil.
Refrain from fried potatoes and chips.
During the day, it is recommended to eat no more than 350 g of potatoes. This volume satisfies the body's daily need for carbohydrates, potassium and phosphorus.
Divide the daily portion into 2-3 doses and eat it in the morning or no later than six in the evening.

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Puree calories

There are not many more calories in mashed potatoes than in ordinary boiled potatoes. It all depends on the recipe.

From 100 g of mashed potatoes without additives, 85 kcal will enter the body.

Therefore, potatoes in their uniforms differ in their content, unlike other options for preparing these root crops.

by the most the best option for mashed potato is yellowish inside- such varieties are better boiled because they have a lot of starch. Root crops cut into several not too small pieces should be thrown into boiling salted water - this technique will retain as many useful elements as possible in them.

Cook for 20 minutes, check readiness with a knife. The water is drained into a separate container, and the potatoes themselves are kneaded, but this is not done with a blender, but with a special cutlery - a pusher. The drained liquid must be added in portions to obtain the desired consistency.

From 100 g of mashed potatoes without additives, 65 kcal will enter the body.

This dish is suitable for people on a diet.. But a variant is known when a raw egg and a little vegetable oil are added to mashed potatoes.

If you cook mashed potatoes in water, season with vegetable oil and add a raw egg, then we will get 133 kcal per 100 g of the finished dish.

But the most delicious and most commonly used recipe is mashed potatoes made with milk and butter.

100 grams of puree in milk with butter contains almost 150 kcal.

French fries

In order to cook french fries, you need to cut a few potatoes into elongated pieces and fry in a large amount of vegetable oil.

Calorie content of one hundred grams of french fries 275 kcal.

If compare the nutritional value of french fries and jacket potatoes, it turns out that the amount of proteins and carbohydrates has increased by about 2 times, fat - by 20 times:

proteins 4.6 g;
fats 17 g;
carbohydrates 42 g.

How many calories are in an oven baked potato?

The calorie content of potatoes baked in the oven is small, provided that they are cooked in a purified form and with a small amount of vegetable oil.

The energy value of baked potatoes is 97 kcal.

It is prepared like this: vegetables are peeled, cut into slices and washed in running water to wash out the starch, and then left to dry on a paper towel.

Transfer to a baking sheet, drizzle potatoes with oil and put in the oven. The dish is very tasty and quite suitable for diet food. Moreover, many useful substances remain in the potato, which go into the water when cooked. However, in In any case, you should not get carried away with this root crop, cooked in any form.