Calorie content of 1 boiled potato. How many calories are in boiled potatoes: calories for different recipes

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 kept longer in cold water, some of the starch will be washed out of it. However, up to 40% of the nutrients contained in potatoes can dissolve without a trace in water. 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 useful 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 on water with 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. Of the seasonings, they go well together: 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 content of 100 grams of 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. The product prepared in this way retains most of the vitamins and microelements: 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.

Potatoes and meat are the main products on the table of the average Russian. And if adherents of vegetarianism can refuse the second, then the first is unlikely. Potatoes are often called “second bread”, which has a significant amount of truth behind it: it quickly saturates the body, leaving a feeling of satiety for a long time, but of all vegetables, the calorie content of potatoes - boiled, fried or baked - is the highest. It is for this reason that it is not recommended to introduce it into the daily diet, suggesting giving preference to less heavy foods: cabbage, zucchini and beans. Nevertheless, if you really want to, you should choose boiled potatoes from all cooking methods: the calorie content of this option is lower than all the others, and the benefits for the body will be more tangible.

How many calories in boiled potatoes

The energy value and calorie content of boiled potatoes in three main components: proteins, fats and carbohydrates, allow us to see that the latter are the most in it. But don’t let this conclusion scare you: carbohydrates in potatoes are classified as “fast”. And yet it is recommended to use it in the first half of the day until lunch, inclusive, do not include it in dinner.

During the heat treatment process, the calorie content of a dish can either increase or decrease. In the case of potatoes, the first option applies: in a large potato, 60 kcal per 100 g, while for a boiled “in uniform” (without peeling), the figure will increase slightly to 68 kcal per 100 g. But the calorie content of potatoes boiled without skin , will already be 82 kcal for the same 100 g. As for baked in the oven or on fire, here the value will jump up to 130 kcal.

From the point of view of fitness nutrition, these three options are optimal: baked, "in uniform" and just boiled potatoes, the calorie content of which does not go beyond the norm. On deep-fried (large amounts of oil) and processed into chips, a fat cross is put: calorie content breaks all records, and cholesterol echoes. And so that the above three do not become boring, and the calories of boiled potatoes in combination with other products do not harm, it is worth studying the safest recipes. After all, even here a wide variety is available, not limited to just one “crushed”.

The best dishes with boiled potatoes

Now that the question of how many calories are in boiled potatoes has already been clarified, you can think about your diet. It is enough to include this root crop in the menu twice a week to get the necessary dose of vitamins and microelements without turning the benefit into harm. It remains only to figure out how to do it smartly.

What is worth remembering first of all: despite the fact that the calorie content of boiled potatoes allows you to add something else to it, there are combinations that can make them detrimental to both the gastrointestinal tract and the figure. It is undesirable to combine the aforementioned vegetable with meat due to difficult digestion, and, consequently, resulting from this deposition in problem areas. But with other vegetables - always please. For example, combine mushrooms, tomatoes, onions, carrots and boiled potatoes: calories for such a mixture are unlikely to exceed 100 kcal per 100 g, but it will make you forget about hunger for three to four hours, which is enough for a break before the next meal.

Many people love mashed potatoes, the calorie content of which is as much as 300 kcal. To reduce this indicator, you can replace milk with skim milk or not add it at all, limiting yourself to only a small piece of butter, equal to the daily norm for a person adhering to a healthy diet.

The main thing during the transition to proper nutrition is to understand that even discarding some cooking methods, there is still where to roam. And even taking care of the minimum calorie content, boiled potatoes can be served interestingly. For example, make a potato roll with vegetables and mushrooms, whose calorie content will be 103 kcal per 100 g. And occasionally you can even treat yourself to a potato and meat casserole, only in order to reduce the degree of harm, it is better to replace your favorite mayonnaise with sour cream.

The calorie content of potatoes is not as high as those who go on a diet think. It turns out that in a young potato there are only 66 kcal. per 100 g. If you cook it correctly, you can get a huge benefit.

Potatoes in our latitudes are a revered guest on every table. It can be eaten at any time of the year. So many dishes are prepared from potatoes that it is almost impossible to remember everything at once. We can no longer imagine a day without soup with potatoes, hot mashed potatoes with a cutlet, okroshka, etc. Potatoes fried, boiled, stewed, in potato pancakes and zrazy, dumplings with potatoes, rustic potatoes and french fries, chips, in their skins and baked - Yes, how many more varieties!

Many consider this product to be harmful for those who follow their figure. Not everyone knows how many calories in a potato, but the myth about its high calorie content and the dangers for losing weight has taken root in the minds of people. It is believed that if you eat potatoes every day, you can gain extra pounds. Is it so?

The high calorie content of potatoes is a myth! However, harm to health, figure, condition of hair and skin is an absolute truth! Moreover, if you cook and eat potatoes correctly, there will be no negative consequences. Improper preparation and use will certainly lead to the appearance of excess fat accumulation.

Benefits and composition

In vain they scold this root crop for the fact that, apart from feeling a full stomach, it does not bring a person any benefit. First of all, potatoes are really tasty! In any form! Secondly, it contains the following useful substances:

• minerals;
• vitamins (B, C);
• protein;
• amino acids.

The whole truth about potatoes: video

How to cook?

In order not to destroy all the useful properties of potatoes, you need to learn how to cook it correctly:

1. Before cooking, the product is poured with such an amount of water that it only covers the tubers by no more than a finger's thickness. A large amount of liquid dissolves all useful substances. This also applies to jacket potatoes.
2. After boiling, the fire on the stove must be reduced so that the product only boils slightly.
3. When boiling potatoes, the lid of the pot should be slightly ajar so that the water does not boil away.
4. Without a lid, the root crop will cook much longer.
5. After cleaning, the potatoes should not be in the water for more than half an hour.

Let's talk about calories

Boiled potatoes: counting calories

How many calories are in boiled potatoes? You will be surprised! For 100 grams of product - no more than 70 kcal. However, the number of calories directly depends on the method of cooking and serving the dish. For example, cooked with sour cream, fried onions or butter, the root vegetable increases calories significantly.

How many calories in boiled potatoes per 100 grams of product prepared in various ways is indicated in the following list:

• boiled in a peel (“rustic” or in uniform) - 77 kcal .;
• cooked without peel - 80 kcal .;
• boiled with butter - 127 kcal.;
• boiled with onions fried in vegetable oil - 125 kcal .;
• crushed with hot milk - 97 kcal .;
• boiled, crushed with mushrooms - 102 kcal.

Very high calorie puree with pieces of fat. It reaches 171 kcal. In dumplings with potatoes, the energy value of the dough is also added. Oven baked potatoes (in uniform) - 98 kcal.

Mashed potatoes

One of the most popular dishes on the European table is mashed potatoes. It comes from France - the country of gourmets and true connoisseurs of taste. The delicate structure and delicious aroma of mashed potatoes has been known to each of us since childhood. A big plus for those lovers of delicious food who are trying to lose weight at the same time is that the energy value of mashed potatoes is not much higher than the calorie content of a boiled counterpart.

If you cook this dish according to a traditional recipe with butter and milk, then there will be no more than 133 calories per 100 grams of the product. It is easy to guess that reducing calories means eliminating one of the additional components. And you can do both!

An option to reduce the calorie content of mashed potatoes is to make it with a raw chicken egg instead of milk and vegetable oil instead of butter. Then the figure will be - 128 kcal. per 100 grams of product.

Perfect puree: video recipe

Fried potato

One has only to remember a sizzling frying pan with potatoes, as thoughts about the dangers of fatty foods and the calorie content of such a dish begin to fade and recede. How many calories in fried potatoes depends on the cooking option and the ingredients of the dish. So, cooked in oil (with the exception of fries and chips), there are significantly fewer calories than in the same dish cooked in lard.

• fried in vegetable oil - 204 kcal .;
• calorie content of fried potatoes on lard - 212 kcal .;
• beloved by fast food lovers, french fries and chips from McDonald's or have an exorbitant amount of calories - over 316 units!

Despite the last figure, people are simply crazy about these harmful and high-calorie dishes. Nutritionists will not change their minds about the fact that fatty foods and chips will never be healthy and promoted. If you want to eat right and take care of your health, then remember how many calories are in fried potatoes, french fries and chips, and give up these foods.

Homemade chips in the microwave: video

New potatoes

Scientists have found that calories tend to accumulate in a vegetable as it is stored. So, in a young potato per 100 grams of the product contains:

• raw - 61 kcal .;
• boiled or baked - 66 kcal .;
• in a dish with butter and herbs - 84 kcal.

The calorie content of fried potatoes, even young ones, is much higher! Boiled or baked potatoes can serve as a dish for the diet of a person who is losing weight, but the fried product should be flatly discarded.

How to quickly peel young potatoes: video

Potato calorie table

The most useful is young potatoes, boiled with skin - "rustic". If there is such a product without various dressings and salt, then this can become an additional medicine to the main course of drugs for certain diseases. If you do not like boiled new potatoes, you can eat them baked in their skins.

So, the calorie content of potatoes is not as high as everyone believes. It turns out that we ourselves raise it with the help of various sauces and seasonings.

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 a dietary product. And all because the calorie content of boiled potatoes is comparable to the nutritional value of half a banana.

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.

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 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:

• 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 one more 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 the beneficial mineral potassium, which is considered the main support for the work of the heart muscle. It is best to eat boiled young potatoes 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, an ordinary jacket potato with its 75 calories seems to be 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, it is better to stew the product. By the way, you can safely add chicken meat - in this case, the figure will not exceed 101 calories.

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

So, the top five fatty foods include:

1. Potato from McDonald's - the energy value will be more than 300.
2. Deep-fried homemade root vegetable - 276.
3. Crispy fried potatoes in vegetable oil - 203.
4. Baked product with bacon or smoked sausage - 198.
5. Puree with butter, herbs and sour cream - 123.

Now you know exactly which food will add extra pounds to you, 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.