Energy value of boiled potatoes. Chemical composition and nutritional value

It's hard to imagine what a Russian table would be like without potatoes. But in order to once spread this culture, it took considerable effort. In the “pre-potato” period, cabbage, turnips, beets and other vegetables, which have a fundamentally different chemical composition, were highly respected in our country. In particular, potato tubers have a high content of water (up to 77%) and starch (17.5%). In addition, the tubers contain sugars, proteins, mineral salts and vitamins K, PP, B1, B6, B2.

Potato proteins (tuberins, glutamines) are not much inferior to the proteins of eggs or meat products in terms of biological significance. They include and are represented by a successful combination. But the protein component has almost no effect on how many calories are in boiled potatoes, since in percentage terms it occupies about 1-2 percent of the total volume of the product. But starch, which gives carbohydrates (up to 20 grams per 100 grams of potatoes), primarily determines the nutritional value of tubers.

How many calories are in boiled potatoes? It depends on the variety of tubers, the period and conditions of their storage. There are potatoes with a high dry matter content (25-29%), medium (up to 25 percent) and low (below 22%). The higher the dry matter level, the more starch in the product. Also, this indicator is affected by low temperature (about 2 degrees Celsius) and a long shelf life. These parameters reduce the level of starch, however, converting it into various types of sugars.

On average, raw potatoes contain 83 kcal per 0.1 kg. Calories in boiled potatoes in their level are almost the same as the calorie content of the raw product or have a lower level, because some of the nutrients are lost during the chemical processing. Therefore, after boiling, you can get a calorie content of about 75-80 kcal at the exit. But this rule only applies if the product is prepared without additives.

How many calories are in boiled potatoes if they are peeled and moderately salted during cooking? In this case, there is an increase in nutritional value up to 86 kcal per 0.1 kg. But if you leave the peel, then the calorie content will practically not change with the same amount of salt (78 kcal per 0.1 kg).

It turns out that the potato itself, consumed in reasonable quantities, is enough. But this rule is valid until the first addition of the dish with new ingredients. For example, a dish is prepared that includes butter and boiled potatoes. How many calories will be in this case? Calculations show that on average, about 137 kcal per 100 gram serving.

And if you take a pound and supplement it with a standard can of good quality stew, then the nutritional value increases to 185 kcal per 0.1 kg of the dish. Therefore, you need to calculate how many calories in boiled potatoes for a diet solely taking into account the ingredients that are supposed to be added additionally to the recipe. The slightest addition of fat will negate your weight loss even with a small amount of calories in the base product.

Potatoes are the most popular product on our table. It is consumed boiled, baked, fried, used for pies, borscht and soups. Used as a side dish, or as an independent dish. They are used in the diet menu, because the calorie content of boiled potatoes is the lowest, in contrast to the high-calorie delicacy - french fries.

Potatoes are considered to be a very nutritious food and are considered by many to be high in calories. 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 of potato soup is 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.

The benefits of potatoes

Potatoes have health benefits. 100 grams of the product contains up to 20 grams of starch and 2 grams of protein.

Potato proteins contain almost all known amino acids that are found in plants. There is not much vitamin C in potatoes, but due to the fact that it is often eaten, its value leaves no doubt.

In addition, potatoes also have medicinal properties. So, the high content of potassium has a beneficial effect on the heart.

Potato is a good diuretic. Its pink peel contains a lot of a special substance - tuberosine, which does an excellent job with tubercle bacillus.

Many people are interested in the question, how many calories are in potatoes? Differently cooked potatoes can contain different amounts of calories.

Potatoes in uniform

Separately, it is worth mentioning potatoes in uniform, since such a product is good not only for its low calorie content, but also for its 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:

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

baked potato

What's a picnic without baked potatoes! There is probably not a single person who has not baked potatoes at least once on a fire, or rather, in coals. Calorie baked potatoes are quite low - only 135 kcal per 100 g. In addition, it has a very special, unique taste. Potatoes in coals can be baked both in their natural form and wrapped in foil. If you are not afraid of extra calories, then inside each potato cut in half, you can put a thin slice of smoked lard, and then wrap it in foil. Potatoes bake well in the oven. It can also be baked in the skin, wrapped in foil, with a slice of lard. And in order to reduce the calorie content of baked potatoes, it must be peeled.

Calorie young potatoes

Old potatoes at the end of winter lose almost all their valuable properties. The content of only vitamin C is reduced in it by a third. The tubers become flabby, sprout with eyes, which further increases the uselessness of the old potato. In the spring, young potatoes should be eaten. It is tastier, healthier, and there are fewer calories in young potatoes than in old ones. Usually young potatoes are eaten boiled, with herbs and, very often, with butter. The peel on such tubers is a thin film that is easily scraped off with a knife from potatoes immersed in cold water. Usually it is boiled whole, without cutting. If the tubers of old potatoes contain about 77 kcal per 100 g, then there are much fewer calories in young potatoes - about 61 kcal per 100 g.

French fries

French fries are elongated slices of ordinary potatoes, which are fried in a sufficiently large amount of vegetable oil. This dish is a popular staple at fast food outlets and a signature dish at McDonald's. Interestingly, french fries have a lot of calories. So, the calorie content in 100 grams of french fries reaches 400 units. If you think about it, this figure is one-fourth of the required number of calories for any person per day.

Can potatoes hurt?

Harm from eating boiled potatoes can be associated with:

• with the presence of solanine - a toxic substance. However, this applies only to green and sprouted potato tubers;
• with starch, which leads to an increase in blood sugar (limited in diabetes). You can reduce its content and calorie content by pre-soaking the peeled potatoes in cold water for several hours, and then changing it before cooking;
• the presence of nitrates. Their number also decreases after soaking in water.

Is it worth it to give up potatoes when losing weight

Those who often go on diets know that potatoes are often banned in various food systems. Rarely in what diet is this ingredient allowed, except perhaps in boiled form, without salt and in utter solitude.

Until recently, all the “sins” of gaining excess weight were attributed to potatoes. And after all, this “sin” is quite justified, because almost everyone loves potatoes and it’s not so easy to give up this product for good.

However, many people, wanting to lose weight, really gather their will into a fist and refuse potatoes. And, as it turned out, absolutely in vain.

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.

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 various diets or in case of obesity, and this vegetable contains a lot of useful substances needed by the body.

Potatoes contain vitamin PP, vitamin A, beta-carotene, vitamins E and C, which allow the body to maintain youth and beauty, prevent the formation of cancer cells, heal blood vessels and improve blood composition, as well as increase immunity and improve the condition of 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 different ways to make 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, using animal fat, lard, 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.

Potato calories and diet

To eat or not to eat potatoes for those who are on a diet - this question has not received a definite answer. Some experts prohibit the use of potatoes during the diet. Others say that it is useful and should be eaten.

In fact, during diets, you should categorically refuse fried potatoes, stewed with butter, as well as any combination of potatoes and meat. But boiled potatoes, mashed potatoes in water with the addition of a small amount of vegetable oil, baked potatoes (especially with peel) are very useful during a diet. But they should be consumed in limited quantities - no more than 2 potatoes (150-200 g) per day.

In addition, there are special potato diets designed for 1-3 days. For example, a mono-diet on boiled potatoes (about 1 kg per day you need to eat and drink at least 2 liters of water) or on potatoes and kefir (1 liter of kefir and 3-4 boiled potatoes without salt and oil). Another version of the potato diet for 3 days involves eating a glass of milk for breakfast, for lunch - 300 g of mashed potatoes in water without oil, for dinner - 2-3 boiled potatoes and 1 boiled egg. Due to the low calorie content of potatoes cooked without salt, butter, milk and other additives, in 3 days on such a diet you can get rid of 0.5-3 kg, remove excess fluid from the body, relieve swelling, cleanse the intestines.

When you eat potatoes during diets, you should remember that our body absorbs carbohydrates well only in the first half of the day. After 16.00, the rate of breakdown of carbohydrates decreases, and everything that the body does not have time to spend (turn into energy) before going to bed, it will transfer to adipose tissue. Therefore, eat potatoes for breakfast or lunch, and for dinner, prefer light protein foods that have time to be completely digested before you go to bed. Eat dinner no later than 3 hours before bedtime.

One of the most commonly eaten foods is potatoes. In this regard, many are interested in what is the calorie content of boiled potatoes. In boiled form, it is used not only as a side dish, but also as an independent dish. Potatoes are an important component of soups and many second courses, so it is almost impossible to imagine a daily diet without this valuable food product. Let's figure out how many calories are in potatoes.

The composition and useful qualities of potatoes

It contains proteins enriched with essential amino acids. Eating boiled potatoes daily, you will supply your body with the necessary amount of phosphorus, potassium and carbohydrates. Potatoes contain many mineral salts and trace elements: iron, sodium, iodine, calcium, bromine, copper, etc. Answering the question of how many calories are in boiled potatoes, it should be said that there are 82 kcal per 100 g. Scientists have proven that 100 g of the product contains 20 mg of vitamin C. If you are wondering how many carbohydrates are in potatoes, we note that they are as much as 86% in it, another 12% is allocated to proteins and 2% to fats.

Boiled potatoes contain antioxidants that:

• slow down the aging process;
• prevent the formation of inflammatory processes in the body;
• protect the walls of blood vessels from the occurrence of cholesterol plaques.

Boiled potatoes are a therapeutic food for people suffering from stomach diseases, which are caused by low acidity. In addition, it has a mild diuretic effect. Continuing the conversation about how many calories are in boiled potatoes, it is important to note that this is a very effective remedy for colds, which is designed to fight cough and runny nose.

Potatoes also contain a lot of starch, which helps to reduce the level of negative cholesterol in the liver and blood. This is an effective folk remedy for the treatment of gastritis, healing of stomach and intestinal ulcers.

Calories in mashed potatoes

One of the favorite foods of most people is mashed potatoes. Not surprisingly, many are interested in how many calories are in potatoes and mashed potatoes. This indicator is affected by the initial composition of the ingredients for the dish. For example, mashed potatoes cooked in water will be less in calories than their milk counterpart. Boiled potatoes have an average calorie content of 63 kcal per 100 grams of product. As for the amount of carbohydrates in potatoes, mashed potatoes have 59 kcal of carbohydrates. The calorie content of mashed potatoes prepared with milk is 90 kcal per 100 g, and with natural butter - 120 kcal.

The benefit of this dish lies in the chemical composition of the product, enriched with a sufficient amount of useful vitamins, minerals and other bioactive components. Taking into account the nutritional properties and taste of mashed potatoes, the calorie content will not matter much. Unless, of course, we are talking about people who are on a diet. Due to its excellent taste and vitamin composition, mashed potatoes can be safely classified as dietary and healthy dishes.

The secret to making the perfect puree

For a delicious mashed potato, peel, cut into small cubes, and place in boiling water for maximum nutrient retention. The average cooking time for potatoes is 25 minutes. When the potatoes become soft and crumbly enough, you will need to drain the water into a separate container. After that, you can begin to crush the potatoes, gradually adding the drained broth. So that the calorie content of potatoes does not bother you, it is not recommended to add milk or butter.

Nutritional value of young potatoes

Young potatoes are an important component of not only domestic, but also world culinary traditions. This is a tasty and healthy delicacy, the only drawback of which is that it is one of the seasonal products. Due to the fact that the calorie content of young potatoes is at a fairly low level and is 77 kcal, it is almost always an important part of the diet. It contains powerful natural antioxidants - bioflavonoids, and carbohydrates account for 65 kcal.

Despite the fact that boiled potatoes have a fairly low calorie content, they are a very tasty, nutritious and healthy product. This is due to the fact that the calories in potatoes are comparable in number to the nutritional value of half a banana. The only contraindication to eating potatoes is diabetes mellitus, so people suffering from this disease are not recommended to get involved in potato products.

Remember that the consumption of a properly prepared potato dish should be reasonable, and the amount of potatoes eaten daily should not exceed the norm. Only in this case, potatoes will benefit your body and enrich it with a sufficient amount of useful components.