Boiled potatoes kcal. How many calories are in boiled potatoes: calories for different recipes

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 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.

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.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Potato is a herbaceous perennial of the family Nightshade and its tubers. Potato fruits are poisonous, they are small round berries resembling fruits or. Potato tubers vary in size and shape, depending on the variety, they are round, oblong or month-like, the size of and reaching a weight of up to half a kilogram (calorizator). From a biological point of view, a tuber is an overgrown kidney, which consists of cells filled with starch, with a thin skin. The color of the potato peel is almost white, sandy, pink and red-violet, the flesh of the tubers is white, cream or yellow.

The homeland of the potato is South America, where the nutritious root crop was used almost 10 thousand years ago. Until now, in some areas of Bolivia, wild potato bushes are found. In Europe, potatoes appeared in the middle of the 16th century with the Spanish conquistadors, they came to Russia thanks to Peter I at the end of the 17th century, at first they were used only in noble families. Currently, potatoes are grown as an annual plant, the second year is left only to obtain seeds. Potato occupies one of the leading places in the list of familiar and frequently consumed food products.

Potato calories

The calorie content of potatoes is 76 kcal per 100 grams of product.

Potatoes mostly consist of, it contains a perfectly balanced set of amino acids, vitamins, and, as well as almost all useful minerals:, and, and, boron and, and titanium, silicon, and aluminum, and. Potatoes contain a lot of potassium. Potatoes help lower blood cholesterol levels and prevent the formation of cholesterol plaques on the walls of blood vessels. The fiber contained in the product is not aggressive and does not irritate the walls of the stomach, therefore it is included in the menu of people suffering from gastritis and ulcers. Potato is useful for those who have diseases associated with metabolic disorders, because the product in the body works like an alkali, neutralizing the effects of acids. Therefore, potato dishes are recommended for people with arthritis and gout, kidney diseases.

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. Mashed hot potatoes are an excellent cough compress, and will also help with eczema and inflammatory skin diseases. Raw potatoes, grated, applied to burns, fungal and erysipelas, it has a calming and healing effect.

Potato harm

Potatoes are high in calories and contain a lot of starch, so people prone to obesity and diabetes should refrain from excessive consumption of them. It is not recommended to eat tubers with green areas, as under the influence of light in the potato formed solanine- a substance poisonous to humans.

potatoes for weight loss

Despite the high calorie content of potatoes, it is often included in the menu of diets and fasting days, correctly combined with other products. - these and other principles of nutrition will help you lose weight or maintain normal weight.

When choosing potatoes, you need to pay attention to the appearance of the tubers, trying not to get green, with eyes and irregularly shaped potatoes. Potatoes should ideally be dry, with a smooth skin, without cuts and plaques.

Varieties of potatoes for different dishes

In order for boiled potatoes to turn out crumbly and fragrant, and mashed potatoes to be tender and airy, you need to choose certain varieties of potatoes with a high content of starchy substances. Bronnitsky, Sineglazka, Vestnik, Blueberry, Weaving, Orbita, Lorch, Temp are some examples of potatoes that are best used for boiling and baking in the oven. Varieties with a low starch content are an excellent choice for making soups and salads, these are varieties such as: Leader, Kyiv, Effect, Nevsky, Svitanok, Kalinka, Red Scarlet. In order for the potato slices to retain their shape during frying, you need to choose varieties with a high dry matter content, that is, Kolobok, Impala, Feloks, Bryansky early. Usually varieties with a red-violet skin and a yellow core are chosen for frying, before cooking, sliced \u200b\u200bpotatoes must be washed with cold water to wash off excess starch and then dried, then the slices will not stick together.

Happy owners of country cellars store potatoes in boxes with sand, so the product does not germinate and does not freeze even in severe frosts. Residents of ordinary apartments, if there is a large supply of potatoes, need to store it in a cool place (for example, on a glazed balcony), making sure that moisture does not get in.

Potatoes in cooking

Few vegetables can be compared with potatoes in the number of recipes used all over the world, potatoes are boiled, fried, baked, baked, stewed, added to soups, stews and salads, they are the basis for casseroles, filling for pies and dumplings, cutlets are made from it, pancakes, dumplings and dumplings. , as well as unusual combinations and novelties look in our section .

For more about the potato, its benefits and harms, see the video of the TV show "About the Most Important".

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In Russia, potatoes enjoy well-deserved respect. Both children and adults adore a variety of delicious dishes from this vegetable. The calorie content of potatoes is quite high. Therefore, those who monitor their weight are forced to limit their consumption. The number of calories in potatoes per 100 grams depends on the type of vegetable, the time of year and the method of cooking. In this article we will try to figure out what the true calorie content of potatoes and dishes from it is. Is it necessary to completely give up potatoes in order to lose weight.

The composition and calorie content of potatoes

Potatoes are a source of complex carbohydrates. It is due to their high concentration of calories that potatoes contain more than other vegetables. Carrots and beets are closest in energy value to potatoes. However, the calorie content of potatoes is at least twice as high as that of other vegetables. Every 100 grams of potatoes contain about 18 grams of complex carbohydrates, mostly starch. The calorie content of potatoes is formed mainly due to them. Proteins in potatoes are less than 2%, and fat is not more than 0.5%. There are about 77 kilocalories in 100 grams of raw potatoes.

Of course, in Russia it is not customary to eat this vegetable raw. Cooking increases the calorie content of potatoes.

calories in boiled potatoes

The easiest and most dietary way to cook potatoes is boiling. The calorie content of boiled potatoes without peel is about 86 kilocalories per 100 grams.

The method of boiling potatoes in their skins is widely used - "in uniform". In this case, the calorie content of boiled potatoes is 78 kilocalories per 100 grams. Of course, there is no real difference in energy value between peeled and peeled potatoes. There will be the same number of calories in jacket potatoes, but the weight of the dish due to the inedible part will be a little more. Still, nutritionists advise boiling potatoes in their skins. This helps to retain more of the beneficial properties of the vegetable. After all, potatoes are considered the most affordable source of antioxidants, potassium, phosphorus and ascorbic acid.

The calorie content of boiled potatoes is less than that of many other foods. For example, bread, buckwheat porridge, pasta, bananas are superior in calories to potatoes. However, in order not to harm the figure, boiled potatoes should be eaten without butter, sour cream or mayonnaise. It's best not to use any sauces at all. It is the fat from these additives that increases the calorie content of potato dishes.

Calorie content of mashed potatoes

Mashed potatoes have many recipes. This dish can be low in calories if cooked with water or skim milk. The calorie content of mashed potatoes in this case will be 86 kilocalories per 100 grams. But if the milk is fatty and you use butter when preparing the dish, then the puree will be very rich in calories. The calorie content of mashed potatoes according to this recipe is at least 120 kilocalories per 100 grams.

Mashed potatoes are included in the menu in children's institutions, hospitals and sanatoriums. This dish is easy to digest and is considered one of the most delicious and simple side dishes. Many prefer mashed potatoes, not pasta, porridge, rice. The calorie content of mashed potatoes is not high enough to refuse it. Try to add as little fat as possible when you are mashing. Then it will turn out to be very dietary. Calories in such a potato will not be very much. The taste of mashed potatoes on the water can be improved by a variety of spices.

fried potatoes calories

Any oil is a source of excess calories. Butter in 100 grams contains 748 kilocalories. The energy value of vegetable oil, even olive oil, is even higher than that of butter (about 900 kilocalories).

The calorie content of fried potatoes is three times higher than boiled. It is about 205 kilocalories per 100 grams. You can also deep fry potatoes. Many are fond of such potatoes. But, unfortunately, every 100 grams of such a dish contains 275 kilocalories.

The calorie content of fried potatoes from fast food restaurants is even higher - 320 kilocalories. If you want to lose weight, then you will have to give up fried potatoes, deep-fried potatoes and potatoes from McDonald's.

Calories in potatoes of different varieties

Different varieties of potatoes contain different amounts of starch, and therefore calories. Of the traditional potato varieties, the variety "Dobro" is richest in carbohydrates, the varieties "Volzhanin" and "Polyot" contain less of them. Accordingly, the highest calorie content of potatoes is in the Dobro variety.

Calories in potatoes accumulate gradually over the summer. Starch accumulates in large quantities by autumn. Because of this, the calorie content of young potatoes is lower. In early and mid-summer, potatoes can be eaten without fear of gaining weight. In 100 grams of such a potato, there are only 12 grams of carbohydrates. The calorie content of young potatoes is about 60 kilocalories.

Potatoes on our table are a frequent guest. It is no exaggeration to say that potatoes are the main vegetable in our country. It is present in the diet in the cold season and in the summer heat, and any festive feast is unthinkable without a hot dish of boiled or stewed potatoes.

The popular love for potatoes did not prevent them from putting it on the "black" list for those who want to lose weight. The myth about the high calorie content of potatoes is firmly rooted in the minds of people: it is believed that eating this vegetable is harmful to the figure, and if you eat it often, then it is impossible to get rid of extra pounds.

The high calorie content of potatoes is a lie, but its harm to the figure and good skin condition is true. Rather, the potato itself will not bring any harm to the body and will not become the culprit of excess weight, but its improper preparation and use can indeed be the cause of fat accumulation.

Calorie content of boiled potatoes and cooking nuances

Raw calorie content of potatoes is no more than 75 kcal per 100 g of product. The number of calories in boiled potatoes depends on the type of cooking and what this dish is served with (butter, sautéed onions, etc.). For example, everyone's favorite potato in the "uniform" contains only 77 kcal / 100 g, and the calorie content of boiled potatoes without peel is about 80 kcal / 100 g.

Calorie content of boiled potatoes in various dishes (per 100 g of the finished product):

Boiled potatoes with butter - 127 kcal;
Boiled potatoes with vegetable oil and garlic - 124.7 kcal;
Boiled potatoes in milk - 97.2 kcal;
Boiled potatoes with mushrooms - 102 kcal;
The highest calorie content of boiled potatoes with "greaves" (pieces of baked lard) is 171.3 kcal.

The potato contains a whole “piggy bank” of substances useful for the body - vitamins, minerals and trace elements, easily digestible protein (in a small amount) and organic acids. Of the vitamins, vitamins of group B and vitamin C deserve attention, since potatoes contain the most of them - 8 mg and 20 mg per 100 g of product, respectively. Microelements and minerals contained in potatoes have a positive effect on all basic body functions, and a large amount of potassium makes it an indispensable vegetable in the diet menu for people with heart disease.

Pour potatoes with a small amount of water - all the vitamins contained in potatoes are water-soluble and a large volume of liquid contributes to their destruction;
Do not allow strong boiling over high heat;
Do not boil potatoes with the lid open - it is better to leave a small hole for steam to escape and keep the pan on low heat;
Do not store peeled potatoes in cold water for more than 20 minutes, otherwise a significant part of the nutrients will remain in the liquid.

Calorie content of mashed potatoes

Mashed potatoes are a very popular dish in Europe and North America. It was invented by the French - famous gourmets and connoisseurs of delicate, light taste in dishes. Soft creamy texture and delicate taste allow even small crumbs to enjoy it - mashed potatoes are introduced to children as complementary foods from 6-8 months.

This dish is also supported by the fact that the calorie content of mashed potatoes is not much higher than the calorie content of boiled potatoes. So, when preparing mashed potatoes according to the classic recipe (with milk and butter), its calorie content will be only 133 kcal / 100 g. To reduce the number of calories in potatoes, you can make mashed potatoes with water by seasoning it with vegetable oil. In this case, the calorie content of mashed potatoes will be 121 kcal / 100 g.

In diet guides, there is often a recipe for mashed potatoes on the water with dressing from raw chicken eggs and vegetable oil. In this dish, the calorie content of potatoes is approximately 128 kcal / 100 g, and due to its excellent enveloping properties, it is recommended for people suffering from gastrointestinal diseases.

Fried potatoes: calories and opinion of nutritionists

Fried potatoes with a delicious crispy crust - who doesn't love this delicious dish? The easiest way to feed hungry households is to fry potatoes in a pan in thin slices. Each person has his own taste priorities: someone loves fried potatoes in vegetable oil, someone prefers fried potatoes in lard (fat), and for others there is nothing tastier than fried potatoes with onions.

Fried on a large amount of vegetable oil, fried potatoes have a rather high calorie content - 203.8 kcal / 100g. Potatoes fried in lard contain 212 kcal / 100 g, and the calorie content of potatoes fried in melted fat (lard) is already 224.5 kcal / 100 g. But the champion in terms of calorie content is the favorite of many french fries. This symbol of American food contains no less than 316 kcal / 100 g. Despite such a high calorie content of deep-fried potatoes, its popularity is growing every day.

The opinion of nutritionists about fried foods is unequivocal - a healthy diet and fatty high-calorie foods are incompatible. If a person wants not only to exist, but to lead an active interesting lifestyle, in which there is no place for illness and laziness, then his diet should consist of fresh vegetables and fruits, as well as a variety of boiled and stewed dishes.

calories in young potatoes

Calories in potatoes accumulate throughout the entire shelf life - the longer the root crop lies, the more calories it contains. Therefore, the calorie content of young potatoes is quite low - in raw tubers it is only 61 kcal / 100 g. When cooked, the number of calories slightly increases to 66 kcal / 100 g, and the calorie content of young boiled potatoes with butter and dill is about 78-84 kcal / 100 g.

Young potatoes contain a lot of vitamin C and the main "heart" mineral potassium. The most useful are young potatoes baked or boiled with the skin on. Tubers prepared in this way, if consumed without salt, will be an excellent "feed" for the cardiovascular system and will contribute to the active removal of salts from the body.

Conclusion

The low calorie content of potatoes allows you to use this vegetable in a diet for weight loss, you just need to cook it correctly. You should not get carried away with high-calorie fried potato dishes, and it is better to refuse french fries at all - in addition to the high fat content, such a product does not contain useful substances.

A bit of history

The potato became a favorite food product only a few centuries ago, and before that, the potato was a wild plant in South America, which was worshiped by the Indians, considering it a sacred plant. It was introduced to Europe by Cieza de Leon on his return from Peru.

It is hard to imagine, but our ancestors did without potatoes for a long time, and did not even know what it was. In Russia, potatoes appeared only at the end of the 17th century; they were brought by Peter the first and forcibly sent to the provinces for planting.

In ancient times, Russian people planted potatoes reluctantly, potato riots arose. The inspirer of one of these riots is the famous Avdotya Golitsina.

Potato composition

The beneficial properties of potatoes can hardly be overestimated, it is rich in vitamins and nutrients.

Most of the useful elements are stored in potatoes, boiled "in uniform" or baked. However, it should be remembered that solanine is contained in the potato peel, therefore, the “skin” is not used for eating.

Thanks to potatoes, they support many processes in the human body:

B vitamins ensure normal metabolism;
Nicotinic acid forms beneficial enzymes;
Beta-keratin supports vision;
Potassium optimizes the work of the heart;
Magnesium gives us a good mood;
Calcium is essential for teeth and bones;
Phosphorus improves brain function;
Iron supplies the body with oxygen;
Iodine regulates the activity of the nervous and endocrine systems;
Copper gives the skin a velvety shade and supports the immunity of the whole organism;
Trace elements are part of the cells and ensure the functioning of the whole organism;
Macronutrients regulate and optimize the functioning of all systems;
Minerals are involved in all life processes.

Useful and harmful properties of potatoes

The potato root is used in many dishes. In stores, you can buy ready-made starch. Baked potatoes are recommended for use by doctors, knowing about its positive effect on the heart and blood vessels.

Few people know, but potatoes are an excellent antidote for alcohol and help with heartburn.

Vitamin C, recognized by all, which we diligently “extract” from lemons, is found in large quantities in potatoes. It is he who has a healing effect during inhalation and heating.

Even the poison solanine man managed to put to his advantage. With the help of juice from the eye of a potato, warts and papillomas are reduced.

Potato calories

The myth about the high calorie content of potatoes is broken from the "rock" of comparison with other products. The calorie content of everyone's favorite dietary buckwheat porridge is 335 kcal per 100 grams of product, while potatoes are only 80.

After cooking the product, its calorie content will change:

Boiled potatoes - 80 kcal per 100 g.
In uniform - 68 kcal per 100 g.
Fried potatoes - 130 kcal per 100 g.

Research results

The National Nutrition Center in California recently conducted a number of studies, the results of which turned the views of many.

It turns out that potatoes not only do not add extra weight, but when properly prepared, they contribute to weight loss. The main criterion is not saturating the root crop with fats and not combining it with meat and fish.

Scientists have found that the calorie content of potatoes is much less than most commonly consumed foods:

Beans - 100 kcal per 100 g;
Peas - 300 kcal per 100 g;
Soy - 380 kcal per 100 g;
Pearl barley - 320 kcal per 100 g;
Buckwheat - 335 kcal per 100 g;
Oatmeal - 300 kcal per 100 g;
Boiled corn - 120 kcal per 100 g.

The separate nutrition system provides for the compatibility of potatoes with other products:

Potatoes are absolutely incompatible with meat, poultry and fish;
Poor combination with milk and eggs;
A useful combination occurs with sour cream, vegetable and butter, vegetables, excluding tomatoes.

The conclusions made by scientists allow us to talk about potatoes as a nutritious, but at the same time dietary product:

Definitely a high-calorie product;
You can get better at the expense of potatoes only by using additional fat during cooking;
It does not linger in the body and is perfectly excreted with the right combination of products;
Potato consumption is recommended at least once a day.

Advantages and disadvantages of the potato diet

The main feature of the use of potatoes for weight loss is the high nutritional value of the product:

The overall effect on the body is positive;
Does not cause apathy and depression;
Helps to increase efficiency, does not cause drowsiness;
Is an affordable product;
Offers a wide variety of dishes.

The potato diet is one of the varieties of rigid mono-diets, during its observance, it is important to support the body with a complex of vitamins. Losing weight is accompanied by some unpleasant nuances:

The potato diet is strictly contraindicated during pregnancy and breastfeeding;
During weight loss, a person experiences intense thirst;
The root crop is prepared in its pure form, without any additions.

The basic principles of losing weight with potatoes

There are several types of potato diets, but they all follow the same rules:

Mono-diet involves the use of potatoes only in their pure form. Any spices, salt and sauces are strictly prohibited;
Young potatoes are better for weight loss. Therefore, this type of diet is best done in the summer;
Throughout the weight loss, you must drink at least two liters of water per day. In some cases, the volume of liquid can be added through tea or herbal decoctions. But adding honey or sugar to them is not allowed;
In small quantities, the addition of greens or cabbage is allowed.

Varieties of potato diets

The strictest potato diet involves eating only baked potatoes. And the quantity is strictly defined. Two kilograms of potatoes are baked in the oven. Then divided into six servings. It is desirable that it be six separate potatoes. The diet allows you to lose one kilogram per day. If observed, a mandatory element is the abundant intake of fluids and a complex of vitamins.

The duration of the diet is not more than five days.

The second type of diet involves adding milk, butter and vegetables to the diet. The timing of the diet should not exceed a week, and the menu should approximately correspond to this order:

The first meal: two hundred grams of fat-free kefir;
Second reception: mashed potatoes without additives;
Salad of fresh vegetables (excluding tomatoes) and 250 grams of boiled potatoes.

Do not forget about the increased use of water and vitamins.

2 week diet

This type of weight loss lasts for two weeks and is intended for people who are ready to lose a lot of weight:

Baked potatoes according to the type of the first diet, consumed within three days;
In the next week, we flavor the potatoes with a small amount of salt and vegetable oil;
For the last four days, we have reduced the portion of potatoes by half, but at the same time we add herbs, spices, oil.