How many calories in boiled potatoes with salt. How many calories are in potatoes

Potatoes have many various properties and very versatile in preparation. In order to correctly introduce it into your daily diet, you need to familiarize yourself with the main characteristics of the product in different types preparations that determine the beneficial properties and the presence of certain components.

Potato composition

Due to its special composition, potatoes are widely used in cooking and even in folk medicine.

The most important components are the following:

Starch, which accounts for about a quarter of its composition, also has 2% protein and a small proportion of fat.
Amino acids. The composition of this product is characterized by the content of an almost complete set of amino acids, including those that have the status of indispensable for our body.
Potassium, phosphorus, carbohydrates. It is enough to consume only 300 grams of potatoes per day to fully provide yourself with potassium, phosphorus and carbohydrates.
Useful minerals. Among the vitamins, potassium predominates in it, for 100 g of wet weight you can get about 600 mg.
Other useful substances. The amount of phosphorus (50 mg per 100 grams) and a large number of various vitamins, as well as good reserves of magnesium, calcium and iron.

An interesting fact about the composition of potatoes: in each individual tuber, you can find about one percent of the ash. Most minerals is in the cortex.

calories in boiled potatoes

Boiled potatoes are quite suitable for everyday home diet, and depending on the method of preparation, the presence of milk and other additives that affect the energy value of the product, the energy value may have different values.

The vast majority of sources tell us that 100 grams of boiled potatoes have only 80 kcal. At first glance, not so much. However, do not forget that boiled potatoes used in cooking as a side dish, which means it can be served with more high-calorie foods.

potatoes on the water

Water-cooked potatoes are considered one of the most low-calorie meals that can be prepared from this vegetable.

It turns out quite logically - without using any high-calorie additives, you get only the base value of the energy value of the cooked potato. Thus, the product becomes more suitable for dietary purposes.

The value of the energy value of potatoes cooked in boiled water, subject to the basic prescription norms, is 80 kilocalories.

The addition of various spices does not affect this value in any way. In addition, this is an average figure, and it may vary slightly depending on the variety and quality of the product. Some varieties are less caloric, such as Jerusalem artichoke, the composition and useful properties also have some differences.

Any dairy products
added during the cooking process, can increase the calorie content of food to a certain extent. If we are talking about oil, again the question arises, what kind of oil is added and how. The most common additives with the name "butter" are dairy and vegetable oils.

In case you are adding oil based cow's milk, the energy value of the cooked potatoes will be about 127 kcal. However, this applies to butter. We must not forget that butter may not be dairy at all, and accordingly the value will also be different.

Look here.

With vegetable oil, things are about the same. With a slight difference, such a dish is inferior in energy value, receiving approximately 124.7 kcal. All this per 100 grams of cooked food.

jacket potatoes

Jacket potatoes, that is, cooked in water, are considered one of the most “harmless” varieties in terms of calories and cholesterol.

Possessing the smallest possible calorie value among others possible dishes from this product, it receives the status of a "universal" dish that is suitable for almost any food system.

However, the term "jacket potato" refers to a number of other wonderful recipes, which differ significantly both in the method of preparation and in the possible calorie content.

It can also become the most satisfying representative of dishes from this vegetable, if you use pieces of melted lard or, as the common people say, “with cracklings” in the cooking process.

In this case, for 100 grams of the dish you will get a solid value of 171.3 kcal with an abundance healthy fat, which significantly changes the energy value of the product.

Is it possible to eat boiled potatoes while losing weight?

Anyone who knows firsthand about the diet can convince you that the potato itself is very high in calories. And with all of the above, they will be absolutely right, because for many it is unusual to use it without high-calorie additives or not fry in oil. But does this mean that it is not suitable for a daily diet during a diet?

In fact, the answer to this question is not entirely clear. By baking potatoes in the oven or simply boiling them, we get a completely fat-free and very tasty dish that can transfer enough energy to actively spend several hours in a row.

Another thing is the temptation or habit to increase its calorie content with all sorts of fatty sauces and meat sauces. After all, the psychological factor is key in any diet. If you can enjoy the undiluted taste of specially prepared potatoes, then eating them will not interfere with the diet in any way, and in some cases even diversify.

How to cook potatoes for weight loss?

To eat potatoes for dietary purposes, it is enough to follow a few recipes that were mentioned earlier.

The least high-calorie is a dish from this product cooked on water (or in uniform), as well as potatoes baked in the oven or at the stake, which also saves more useful substances.

To give special taste and satiety can be added a little olive oil, it is slightly less high-calorie than vegetable and does not large quantities won't hurt your diet at all.

Useful properties of potatoes

Conclusion

Potato can be called universal product, which is suitable both for high-calorie nutrition for a long physical activity, and for dietary purposes, if necessary, normalize metabolism or lose a few kilograms. The purpose is determined by the recipe, or rather, the calorie content of the ingredients.

Using the above tips, you will be able to clearly control each use of this product, ensuring that any goals of the developed nutrition are achieved.

When it comes to compiling the diet of a losing weight person, the first thing to do is to calculate the energy value of the products and their glycemic index. And at this stage, you can hear the strong recommendation of nutritionists not to eat potatoes, or at least do it as little as possible. Why is this happening, how many calories are in boiled potatoes, which are most often on the everyday menu?

How many calories are in boiled potatoes?

This product is more than one hundred years old - in Russia it began to appear on dining table as early as the 18th century, however, it began to be grown more than 10 centuries ago. The importance of the potato was not denied then, nor is it now: due to its chemical composition, which varies in part depending on the soil in which the tubers are grown, it is the most nutritious representative vegetable group. And at its cost, it is also one of the most affordable, which makes it extremely popular in most countries.

Potatoes are consumed only after heat treatment, because. raw product contains solanine, which is poisonous to human body. It is fried, stewed, baked, steamed, grilled, over fire, but most often it is still boiled, so most people who care about the figure are mainly interested in the calorie content of boiled potatoes. Of course, this indicator will depend on how exactly (or, more precisely, with what) it was prepared. So:

calories boiled potatoes per 100 grams will be 80 kcal if the product is in clean or salted water.
If you cooked a potato in a uniform, its calorie content will be 74-75 kcal for the same 100 g.
Young potatoes show the most record numbers - only 68 kcal per 100 g after cooking.
Sweet potato (yam) is lighter than usual - when boiled, it "weighs" only 61 kcal.
With regard to boiled potatoes, which were later mashed, here you need to take into account the addition of components that give the dish more delicate structure. Most often, butter and milk play their role, so you need to add the calorie content of each of these products, respectively, to the calorie content of ordinary boiled potatoes.

In the case when the hostess does not add anything to the water, the energy value indicator finished product almost does not differ from the numbers that the raw has: a drop of 4-5 units is possible, but no more. Thus, if you do not want to calculate too scrupulously, remember that the calorie content of boiled potatoes without additives will fluctuate in the corridor from 70 to 80 kcal.

Will potatoes harm the figure?

Since the interest in the energy value of this product in most people arises from the position of losing weight, it is worth talking about exactly how these notorious 70-80 kcal affect body fat and overall weight.

The reason why nutritionists advise not to abuse potatoes is not the calorie content, but the high proportion of starch (almost 30%) in chemical composition tubers.

In addition, it also contains sugars (glucose, fructose, sucrose, a little maltose), which, when long-term storage accumulate. Starch, on the other hand, breaks down. Accordingly, calories young potatoes less than the old one.

In 100 g of boiled potatoes, 16.7 g of carbohydrates can be found, as well as 2 g of protein. There are almost no fats here - only 0.4 g.

Potatoes are one of the staples in our diet. Since Peter I brought “Dutch tubers” to the capital, potatoes have become a familiar and everyday dish. It is consumed both raw, for example, for the treatment of diseases, and fried, stewed, boiled.

Most often in cooking, it is boiled food that can be safely called dietary product. And all because the calorie content of boiled potatoes is comparable to nutritional value banana halves.

Potatoes are considered very nutritious product and many put it in the rank of high-calorie. For some reason, most women think that since this food is so nutritious and satisfying, it means that it is fatty and not very healthy. In fact, it all depends on the cooking options for food and vegetables, the oil that you add to the dishes.

Boiled potatoes contain only 85 calories, and 100 grams potato soup and even less - 39 kcal. The least energy value is fraught with potatoes in their skins - 75 kcal per 100 grams.

But by adding other vegetables and seasonings, even in a boiled product, you can increase the nutritional value:

100 grams of boiled potatoes with butter contains 130 kcal.
If you add mushrooms to the dish, the calorie content will be 105 kcal.
Potatoes with vegetable oil and herbs or garlic will add 125 kcal.
100 grams of dishes with bacon, smoked meats will be 175 calories.

Considering how many calories are in boiled potatoes, we can say that this dish will not spoil the figure and will not “deposit” on the sides.

Since a standard serving of 100-150 grams will not exceed 115 kcal. But if you add butter to the boiled root vegetable, season with herbs and fried lard, the calorie content will increase to 230.

“Dressed” potatoes are both healthy and healthy

Separately, it should be said about jacket potatoes, since such a product is good not only for its low calorie content, but also vitamin complex. When preparing this dish, all the useful substances of the root crop are preserved in their original form. A baked potato in a uniform contains only 1% fat and a large amount of carbohydrate carbohydrates.

It also stores such useful substances as:

in vitamin B1;
vitamin C;
folic acid;
vitamins E and K;
useful trace elements - zinc, iron, fluorine;
essential macronutrients are magnesium, potassium and calcium.

The baked root crop is also useful in that it is able to lower cholesterol levels, has a weak diuretic effect and can be used by people with low stomach acidity. Given how many calories are in boiled potatoes and baked food, a portion of a hearty meal will not only do no harm, but will also become an excellent prophylactic against diseases of the cardiovascular system.

And another one important information- The longer the root crop is stored, the more calories it contains. Guess which dish will be the easiest? Yes, that's right, new potatoes. If you boil it, the calorie content per 100 g will not exceed 66, and if you add greens and butter - 83 calories.

In addition, the young root crop contains an increased dose of vitamin C and useful mineral potassium, which is considered the main support for the work of the heart muscle. It is best to eat new potatoes in boiled without salt, oil and other seasonings. In this case, it will be both a dietary and a prophylactic dish.

Rating of the fattest dishes

The most harmful food for a figure is french fries. Although this dish is tasty, common in fast foods and quick to prepare, there are as many as 316 kcal per 100 grams of the product.

Compared to this figure, regular potato in uniform with its 75 calories seems very dietary. In second place in terms of energy value is a product fried in vegetable oil - there will be 203 kcal.

If you cook food on lard or lard, the energy value increases to 225. If you really want to treat yourself to a delicious meal, better product stew. By the way, you can safely add chicken meat - in this case, the figure will not exceed 101 calories.

Let's break this down popular product and see who turns out to be a "harmful" leader and who is a diet friend.

So, the top five fatty foods include:

Potato from McDonald's - the energy value will be more than 300.
Root crop home cooking deep-fried - 276.
Crispy fried potatoes in vegetable oil - 203.
Baked product with lard or smoked sausage – 198.
Puree with butter, herbs and sour cream - 123.

Now you know exactly what food will add to you extra pounds, and which one will be an excellent companion in the process of losing weight. If you want to have another snack in fast food, remember that it is the deep-fried product that has the highest energy value.

The calorie content of boiled potatoes without peel per 100 grams depends on the method of preparation of the dish. This note considers the number of calories in boiled potatoes on water, in uniform, with butter.

Calorie content of boiled potatoes per 100 grams 81 kcal. In a 100-gram serving of the dish:

1.9 g protein;
0.5 g fat;
16.8 g of carbohydrates.

In spite of heat treatment, boiled potatoes retain most of the nutrients. The product is saturated with B, A, E, K, C vitamins, minerals calcium, phosphorus, magnesium, manganese, molybdenum, sodium, copper.

Calorie content of boiled potatoes in uniform per 100 grams

Calorie content of boiled potatoes in uniform per 100 grams 79 kcal. In 100 g of the dish:

2.2 g protein;
0.3 g fat;
18.2 g of carbohydrates.

Stages of cooking boiled potatoes in their skins:

Rinse 1 kg of potatoes well, pour into a saucepan with water;
add 2 g of salt to water with potatoes;
boil the vegetable for half an hour.

Calorie content of young boiled potatoes per 100 grams

Calorie content of boiled young potatoes per 100 grams is 62 kcal. In 100 g of boiled vegetable:

2.3 g protein;
0.5 g fat;
12.3 g of carbohydrates.

Young potatoes have a mass useful properties. The boiled product is characterized by a pronounced antioxidant effect, helps to strengthen the walls of blood vessels, normalizes water-salt balance in the body, useful for the prevention of diseases of the stomach and intestines.

Calorie content of boiled potatoes with butter per 100 grams

Calorie content of boiled potatoes with butter per 100 grams 118 kcal. In 100 g of the dish:

1.9 g protein;
4.1 g fat;
15.2 g of carbohydrates.

Steps for cooking boiled potatoes with butter:

1 kg of potatoes are peeled and boiled in salted water;
in boiled potatoes add 20 g of butter, 20 g of dill and 20 g of parsley;
Serve the dish hot.

The benefits of boiled potatoes

The following benefits of boiled potatoes have been proven:

boiled potatoes are rich in vitamin C, which is useful for strengthening immunity;
due to the saturation of potatoes with potassium this product characterized by a pronounced diuretic effect. This property of the vegetable is actively used in the treatment of many diseases of the heart, blood vessels and kidneys;

a decoction of boiled potatoes is useful for reducing pressure;
compresses based on boiled potatoes are used to treat bruises and eliminate swelling;
all of you, for sure, know miraculous potato inhalations. With their help, inflammation in the nasopharynx and cough are quickly eliminated;
quite popular masks from boiled vegetable. To prepare such a mask, ground boiled potatoes are mixed with egg yolk, a teaspoon of honey and 1 teaspoon of olive oil.

Harm of boiled potatoes

The harm of boiled potatoes is infrequent. The following contraindications to the use of boiled potatoes are known:

a vegetable with oil will have a high fat content and calorie content, therefore it is contraindicated for weight loss, exacerbation of diseases of the liver, gallbladder, during a diet;
nutritionists do not advise eating more than 250 g of boiled potatoes. Otherwise, there may be malfunctions in the digestive tract, manifested by diarrhea, flatulence, heaviness in the stomach, bloating;
you can not eat green boiled potatoes. It contains a lot of the poisonous substance solanine.

In Russia, potatoes enjoy well-deserved respect. Both children and adults love a variety of delicious food 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%. In 100 grams raw potatoes about 77 kilocalories.

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

calories in boiled potatoes

The simplest and most in a dietary way cooking 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 available source antioxidants, potassium, phosphorus and ascorbic acid.

The calorie content of boiled potatoes is less than that of many other foods. For example, bread buckwheat, 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 calorie if cooked with water or skimmed milk. calories mashed potatoes in this case it 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 100 grams contains 748 kilocalories. The energy value vegetable oil, even olive, is even higher than creamy (about 900 kilocalories).

calories fried potatoes 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.

Calorie fried potatoes from restaurants fast food 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. Respectively, highest calorie content potatoes 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.