Potatoes are an everyday food for residents of the Old and New Worlds. Potatoes appeared in Europe in the 16th century. after the discovery of America by Columbus, but she did not immediately become the queen of the European diet. In France, for example, potato bushes were grown as an ornamental crop.
At the end of the 18th century. Potato tubers saved the French from starvation, and since then they began to safely eat it. For Russians, potatoes became “second bread” only in the middle of the 19th century. As a necessary ingredient, it is included in more than 200 thousand recipes. Information about how many calories are in potatoes is useful for including dishes from them in your diet.
Chemical composition and beneficial properties of potatoes
Potatoes are full of useful substances. It contains components that are necessary for the normal functioning of the entire body.
The vegetable contains:
- vitamins;
- macroelements;
- microelements;
- cellulose;
- glucose;
- sucrose;
- proteins;
- fats;
- carbohydrates.
Table of nutrients content per 100 grams of potatoes
| Vitamins | Macronutrients | Microelements |
| A | Calcium | Iron |
| IN 1 | Magnesium | Zinc |
| AT 2 | Potassium | Iodine |
| AT 6 | Phosphorus | Chromium |
| AT 9 | Fluorine | |
| WITH | ||
| E |
Also, 100 grams of product contains 2 g of protein, about 16 g of carbohydrates and 4 g of fat.
Nutritional value of vegetables
This vegetable is a kind of vitamin complex. It contains important components such as starch, protein, vitamins and minerals. It is recommended to use it in your daily diet. It has a good effect on the digestive system, intestinal microflora and the overall performance of the stomach. In addition, due to the high content of ascorbic acid and antioxidants in the root crop, potatoes have a beneficial effect on the immune system. It is a valuable product in a healthy human diet.
The calorie content of potatoes is 77 kcal per 100 grams of vegetable. It is not customary to eat it raw, so these data are relative. The calorie content of finished potatoes increases.
Daily consumption rate
It is recommended to consume this vegetable once a day in a volume of about 300 grams four times a week. This will be enough to saturate the body with the beneficial substances contained in potatoes.
It can be potatoes in different variations. 100 grams of potatoes in different types of preparation have different amounts of nutrients. For example, new potatoes contain the least amount of calories.
The benefits and harms of eating potatoes
Benefit for health:
- Nutritional properties. Potato tubers are very nutritious due to their starch content.
- Beneficial effect on the stomach and the entire digestive system.
- A set of useful substances. Thanks to the complex of vitamins and minerals, the vegetable has a beneficial effect on metabolic processes in the body.
- Improves the functioning of the heart, kidneys, and brain.
- Strengthens the immune system.
- Used in cosmetology. Potato-based masks significantly soften and moisturize the skin.
Harm of potatoes:
- Potatoes are contraindicated for those who are losing weight. It contains a large amount of carbohydrates, which are not recommended for people losing weight.
- Contents of toxic substances. This is solanine, which manifests itself in a change in the color of the peel to green.
- Binge eating. Eating boiled or fried potatoes in large quantities leads to disruption of the gastrointestinal tract.
Energy value of popular potato dishes
Potatoes are used in the preparation of appetizers and salads, become a filling for flour products, and an ingredient in soups and main courses.
Video
The most popular of them have the following calorie content per 100 grams of product:
- Potato pie – 208 kcal;
- Pies with potatoes – 253 kcal;
- Potato stew with meat – 132-140 kcal;
- Fried potatoes with mushrooms – 120 kcal;
- Dumplings with potatoes – 150 kcal.
Calorie content per 100 grams
Let's consider the calorie content in various groups of potato dishes.
Raw product
The tuber of this vegetable contains a lot of starch, so it is nutritious. It is believed that the calorie content of raw potatoes is about 80 kcal. Calorie content is calculated per 100 grams. One large potato weighs about 200 grams, that is, it contains about 160 kcal. The weight of 1 small piece is about 50 grams, respectively, the number of calories is about 40. It is recommended to be used for constipation and nausea.
Stewed
A very popular, simple and tasty dish. Stewed potatoes in their pure form contain 103 kcal. But since no one usually cooks potatoes without additives, when calculating the kilocalories in potatoes, other ingredients are also taken into account. If you stew with meat, the calorie content will almost double. And added butter or vegetable oil will increase the nutritional value of 100 grams by 10 percent.
Boiled without skin
Boiling is the simplest method of bringing vegetable tubers to readiness. Young boiled potatoes have a nutritional value of about 70 kcal, and old, boiled without peel, within 80-85 kcal. If you use vegetable oil when serving, the calories in the dish will increase.
In uniform
This vegetable is also prepared unpeeled, that is, “in its uniform.” The presence of the peel during cooking does not change the taste of the vegetable in any way. The calorie content of boiled potatoes with skins is less than without them. Nutritionists recommend that anyone losing weight eat boiled potatoes, cooked without peeling, since their energy value is 74 kcal.
Baked in the oven
Calorie content is about 70 kcal. It is often prepared with butter, salt, meat, mushrooms, which, of course, makes it more nutritious. For greater benefits, it is recommended to eat the vegetable in this form without additives. It is also better to bake in the peel, as it contains a high fiber content, which increases both the nutritional value and the benefits of this product.
Fried in vegetable oil
Another simple way to bring this vegetable to readiness is by frying. At the same time, the calorie content of potatoes increases almost three times. The number of kilocalories in such a dish is 200 kcal. This vegetable, fried in lard, also has a high calorie content. Therefore, it is not recommended for those who are on a diet or who have stomach problems.
Mashed potatoes
Mashed potatoes are boiled mashed potatoes; their calorie content is slightly more than 100 kcal. We are talking about 100 grams. It is customary to add milk and butter to the finished mashed potatoes, which increases the calorie content. Most often consumed as a side dish for meat dishes.
In French fries
Among potato dishes you can find French fries. Cooking recipe: cut the tubers into strips and deep-fry. The nutritional value of 100 grams of fries is about 400 kcal. The finished dish contains a large amount of fat, so frequent consumption of French fries leads to obesity.
In potato chips
In this form there are 500 kilocalories. This is a lot, especially for those who are losing weight. Heat treatment during the preparation of chips kills almost all the beneficial substances of the potato. On the food list, chips are an undesirable item. They are too high in calories and do not provide any benefit.
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 fattier milk, the indicator can 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 the nutritional composition (BJU) of potatoes in our article.
Cooking potatoes: basic rules
It is important to remember that the calorie content of a root vegetable such as potatoes depends on the method of preparing the product. This product can be both beneficial and harmful to you. If you want to get the most healthy and low-calorie dish, then choose the method of boiling this vegetable in its peel.
Also, experienced housewives know that young potatoes are placed in hot water, and old ones in cold water. Another tip to ensure that boiled potatoes contain fewer calories is to not add too high-calorie components to the finished dish.
conclusions
In the world of nutrition, there are a lot of rumors and speculation that have nothing to do with reality. We recommend that you watch the video on Boris Tsatsouline’s channel, where he explains the processes of losing weight from a scientific point of view.
How many calories are in potatoes? It depends on the cooking method and additional ingredients. If you don’t want to make a mistake, weigh all the ingredients and add up the calorie content. At first it will seem difficult and boring, but you will quickly get used to it. See you!
Potatoes for weight loss
The diet of people who are losing weight is often so poor that the presence of potatoes in it can revive it. Of course, this does not mean that you can eat it baked with mayonnaise and meat in the oven.
For those who count the number of calories they eat, it is important to know that young boiled potatoes contain the fewest calories. This type of vegetable is recommended in the diet of people losing weight.
If you add young boiled potatoes, cooked without any frills, to your diet, this will not affect your weight loss process. What you should avoid are chips, French fries and fried potatoes. They are very nutritious and do not contain anything useful.
Reviews about the calorie content of boiled potatoes
- Valentina Ivanovna , 55 years old: I would never have thought that potato diets would allow you to lose weight (especially at my age). But last year I spent the whole summer on low-calorie potato salads and boiled fish. The result exceeded expectations! So much energy appeared and there was no shortness of breath in the garden. Of course, if you eat fried potatoes with mayonnaise every day, many people complain. Everything worked out for me.
- Irina , 22 years old: I have been using folk remedies for colds from boiled potatoes since childhood, since either my mother or my grandmother insisted on such inhalations. Recently the child also fell ill. Naturally, I immediately rushed to the pharmacy for the “pride of pharmaceuticals” and in vain. But the potato compress helped the very next morning! So much for the story.
Result: As you can see, the caloric content of boiled potatoes allows you to include them in moderate quantities in your weight loss regimen without fear of gaining excess weight. What is your favorite potato dish? Share with us below in the comments!
Sincerely, site ““
Step-by-step instructions: how to treat?
Radiculitis
If you have radiculitis, an effective way to treat it is to use raw potatoes. Grate the tubers of the product on a coarse grater, place on gauze and apply to the affected area. In addition, boiled potatoes are also used.
- The tubers must be boiled and crushed in advance, adding a few tablespoons of baking soda.
- The mixture is laid out on the surface of the gauze and pressed against the diseased area of the body.
Potatoes raw, boiled, fried, fried, baked: calorie content per 100 g
Which vegetable appears on our table more often than others? Surely many people remembered potatoes. And indeed it is! Potatoes are used to make mashed potatoes, soups, casseroles, and chips. It is stewed, fried, boiled, baked with cheese, herbs, mushrooms, and meat. It is simply unrealistic to list all the dishes based on this root vegetable. But what is the calorie content of potatoes in raw and cooked form, composition and BJU?
Benefits and harms
The benefit of potato tubers lies in their rich content of vitamins and starch. The components have a protective and anti-inflammatory effect. Vegetable juice plays a special role, as it is widely used for medical purposes for the treatment and prevention of disorders associated with the gastrointestinal tract. The juice regulates the level of stomach acid, helps with severe pain, heartburn and heals stomach ulcers in the initial stages of development.
Juice from raw root vegetables helps in cases of disruption of the optimal functioning of the pancreas. Contains many vitamins and minerals, as well as sodium, magnesium, potassium, which normalize optimal metabolism. In addition, they help get rid of pain in the stomach, primary signs of pancreatitis or diarrhea.
Green potatoes contain a high content of poison, which provokes general poisoning of the body. Root vegetables with green spots on the peel or pulp should not be consumed.
Doctors do not recommend consuming raw potato tubers for people who suffer from slagging in the body and sexually transmitted diseases. This ban is due to the fact that raw potatoes absorb various compounds from the soil and chemicals into the peel, which cause an exacerbation of the disease and other negative consequences.
Medicinal properties
The root vegetable, both raw and cooked, is considered a useful product, it all depends on the purpose of use.
Jacket potatoes have a high content of beneficial properties. When eating baked and boiled potatoes, all vitamins, microelements and macroelements are preserved, allowing the body to function optimally.
The vegetable is widely used for medicinal purposes:
- Raw potato juice helps with high acidity, duodenal and stomach ulcers. The increased starch content in potato juice coats the walls of the stomach and intestines, normalizes acidity and has an anti-inflammatory effect, reducing pain symptoms.
- Raw potatoes are commonly used to relieve heartburn.
- Steam from boiled potatoes will help with colds.
- Vegetable starch is an integral component for fillers, powders and tablets.
- Masks made from raw potatoes relieve inflammation and moisturize the skin.
- Professionals repeatedly recommend using the raw vegetable for burns and bruises.
About the nutritional value of French fries
Fats, proteins, carbohydrates in McDonald's potatoes are 17 g, 5 g and 42 g, respectively. Pay attention to one of the parameters. Namely, take a close look at the amount of carbohydrates in your fries. This is a real carbohydrate bomb! The fat content per 100 g of product is also impressive. Think several times before purchasing goodies in the food court, is a serving of potatoes harmless for your figure or not?
