How many calories and vitamins are in boiled potatoes? Boiled potatoes: calorie content, benefits and harm.

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

Potato dishes are rich in flavor and nutritious. During a diet, it is important to choose the least calorie ones. Depending on the method of preparing the vegetable, the energy value also changes.

Nutritional value of potatoes

Potato tubers are a source of not only complex carbohydrates, but also various microelements, as well as dietary fiber. Due to its fiber content, the vegetable is useful for disorders of the digestive tract. Potassium helps to quickly remove excess fluid and normalize heart function.

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.

In terms of their quantity, 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 the young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, calorie content increases significantly.

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. If you choose higher fat milk, the figure may increase to 35 units. Any oil significantly increases the nutritional value of a dish.

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

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

How many calories are in boiled, fried, baked potatoes?

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

When boiled in the peel, the value remains almost unchanged (78 kcal). Nutritionists recommend cooking the vegetable “in its uniform,” since most of the beneficial elements are retained in the root vegetable.

The calorie content of baked potatoes is identical to that of boiled potatoes, but any additive 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 has a slight effect on the energy value: when cooking with olive, sunflower or butter, 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 table of calorie content per 100 g.

Calorie content of potato dishes

Most dishes with the popular root vegetable can hardly be called dietary, so people trying to get rid of extra pounds should refrain from eating them.

Options for first, second courses and baked goods with potatoes:

• noodle soup – 69 kcal;
• chicken broth soup – 50 kcal;
• dumplings – 220 kcal;
• chicken stew – 150 kcal;
• country-style potatoes – 130 kcal;
• fried pies – 200 kcal;
• potato pancakes – 220 kcal;
• casserole with mushrooms – 170 kcal;
• homemade chips – 500 kcal;
• stewed potatoes with cabbage and onions – 95 kcal.

To satisfy the body's needs for such important substances and elements as phosphorus, potassium, carbohydrates, you need to eat about 300 g of vegetables per day. A larger amount will increase your waist by several centimeters.

When choosing the least high-calorie dishes, you don’t have to worry about gaining extra pounds. A starchy vegetable consumed in moderation will only benefit the body.

Potatoes are a perennial herbaceous tuberous plant of the Solanaceae family, brought from the Netherlands by Peter the Great in the eighteenth century, grown in almost every region of the country, both in private gardens and on farms. The flowers are poisonous. Only the tubers are edible. Their excellent taste and variety of prepared dishes are loved by many.

Potatoes contain substances that are valuable for the body. The concentration of starch in 100 grams of product reaches 20, and protein - up to 2 grams. Potato protein contains absolutely all the amino acids inherent in plants. The small concentration of vitamin C is compensated by frequent consumption of the vegetable.

It's hard to find someone who doesn't like to eat potatoes. However, given that those who want to lose weight or stay in shape constantly calculate the calories in their daily diet, the question of the calorie content of this vegetable is relevant for many. Especially taking into account the fact that the cooking method dramatically changes the energy value of potatoes.

Any boiled food is always healthier than fried food. Cooking does not lead to the formation of high concentrations of substances harmful to the body in products. Potatoes not only do not become unhealthy food, but also maintain a calorie content close to natural, that is, at a level of 70 to 80 kilocalories.

During the cooking process, the energy value certainly decreases, but only by a small amount. In order for the body to receive the required amount of phosphorus, carbohydrates, and potassium, it is enough to eat 300 g of boiled potatoes per day.

How many calories are in fries?

Potato pieces fried in copious amounts of vegetable oil are incredibly popular in fast food chains and are McDonald's signature dish. A special method of preparing crispy potatoes increases the calorie content of the vegetable significantly. There are about 400 kcal per 100 grams of fries. This covers a quarter of a person’s daily caloric intake.

Many times more than boiled, the quantity is close to fries. 100 grams of fried potatoes contain 327 kcal. The root vegetable acquires an additional amount of energy value through frying. Therefore, the more oil is added during cooking, the higher the calorie content.

The root vegetable, unpeeled and boiled in water, cooks the fastest. The potatoes are washed and placed in a pan filled with water. The calorie content of such a dish does not exceed 74 kcal for every 100 grams of product.

This energy value is truly low, so you can eat jacket potatoes even while on a diet. Along with the low amount of calories, the dish has other benefits. It is rich in magnesium and potassium.

The most useful for preparing jacket potatoes are young tubers. The outer layer of these root vegetables contains a large amount of microelements that are important for human health.

The value of potatoes directly depends on the length of shelf life. The more time passes from the moment of harvesting, the greater the amount of harmful substances accumulates in the upper layer. It is not recommended to eat such root vegetables unpeeled.

In Russia, potatoes enjoy well-deserved respect. Both children and adults adore a variety of delicious dishes made 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, time of year and method of cooking. In this article we will try to figure out what the true calorie content of potatoes and dishes made from them is. Is it necessary to completely give up potatoes to lose weight?

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. Potatoes contain less than 2% protein and no more than 0.5% fat. 100 grams of raw potatoes contain about 77 kilocalories.

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

Calorie content of boiled potatoes

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

A widely used method is boiling potatoes in their skins - “in their jackets”. 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 boiled potatoes with and without peels. There will be the same amount of calories in jacket potatoes, but the weight of the dish due to the inedible part will be slightly greater. Still, nutritionists advise boiling potatoes with their skins on. This helps preserve more of the beneficial properties of the vegetable. After all, potatoes are considered the most accessible source of antioxidants, potassium, phosphorus and ascorbic acid.

The calorie content of boiled potatoes is lower than that of many other products. For example, bread, buckwheat porridge, pasta, and bananas are superior in calories to potatoes. However, in order not to harm your 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

There are many recipes for making mashed potatoes. This dish can be low in calories if prepared 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 full-fat and butter is used 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 easily digestible and is considered one of the most delicious and simple side dishes. Many people prefer puree rather than pasta, porridge, or rice. The calorie content of mashed potatoes is not so high that you should refuse it. Try to add as little fat as possible when you make the puree. Then it will turn out to be very dietary. There will not be very many calories in such potatoes. The taste of water puree can be improved with a variety of spices.

Calorie content of fried potatoes

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

The calorie content of fried potatoes is three times higher than boiled ones. It is about 205 kilocalories per 100 grams. You can also deep-fry potatoes. Many people are fond of these 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, you will have to give up fried potatoes, deep-fried potatoes and McDonald's potatoes.

Calories in potatoes of different varieties

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

The calories in potatoes accumulate gradually over the summer. Starch accumulates in large quantities by autumn. Because of this, the calorie content of new potatoes is lower. At the beginning and middle of summer, you can eat potatoes without fear of gaining weight. In 100 grams of such potatoes there are only 12 grams of carbohydrates. The calorie content of young potatoes is about 60 kilocalories.

Potatoes are the most common root vegetable in our country. There are many recipes for its preparation, but the simplest option is boiled potatoes. All you need to do is peel the root vegetables, add the required amount of water and cook.

Potatoes have a rich mineral composition, it contains vitamins necessary for our body.

100 grams of boiled potatoes with salt contain about 87 kcal.

The nutritional value of a 100-gram serving of boiled potatoes is:

• proteins 1.7 grams;
• fat 0.1 grams;
• carbohydrates 20 grams.

Most of the carbohydrates are starch. To reduce its content, it is recommended to keep the peeled potatoes in cold water before cooking.

Potatoes contain more calories than other vegetables, but many nutritionists recommend including it in the diet of people seeking to normalize their weight.

Experts may advise limiting potato consumption for people suffering from various types of diabetes. This is due to the fact that starch affects blood sugar levels.

Boiled potatoes with butter (with vegetable oil)

To make boiled potatoes more tasty, add butter or vegetable oil. In both cases, the calorie content of the dish increases.

If you add butter to boiled potatoes, then 100 grams of this dish will contain about 126 kcal.

Butter can enrich potatoes with more than just calories. This product has a balanced set of beneficial microelements, which also have a beneficial effect on the functioning of our body.

Potatoes will be just as tasty if you sprinkle them with vegetable oil. D the addition of fats has a positive effect on the absorption of vitamins by the body, since most of them are fat soluble.

A 100-gram serving of boiled potatoes with vegetable oil contains 124 kcal.

To preserve the beneficial properties of potatoes, you should cook them over low heat, avoiding a strong boil. The amount of water used should be minimal, as many microelements are easily dissolved in it.

Calorie content of jacket potatoes

For various diets, it is better to eat potatoes boiled in their jackets. It is low in calories, but gives a feeling of fullness.

100 grams of potatoes boiled in their jackets will add 75 kcal to the body.

You can often see that potatoes, boiled in their jackets, are eaten with the peel. Experts do not advise doing this, because it accumulates not only vitamins, but also harmful substances that got into the potatoes from the soil. During long-term storage, a substance is formed under the peel that can cause poisoning.

Therefore, closer to spring, potatoes need to be peeled, and the cut layer should be quite thick.

New potatoes are low in carbohydrates. A large amount of starch is formed already during storage of potatoes in warehouses.

The most suitable time to follow the potato diet will be the end of summer., when there is a massive harvest of this root crop.

In order not to harm your figure, you should eat potatoes in small quantities with vegetables and without high-calorie additives.

If simply boiled potatoes do not excite your appetite, then you can try baking them in the oven. Potatoes prepared in this way have a fragrant crispy crust, which makes this dish more appetizing. When baked in foil, the greatest number of beneficial properties of potatoes are preserved.