Mashed potatoes are a popular dish among people living in different countries. Due to the presence of a large amount of nutrients, easy digestibility and hypoallergenicity, this delicious food is included in the diet of educational and medical institutions. Mashed potatoes whose calorie content completely depends on the ingredients included in its composition.
Counting calories
The calorie content and taste of mashed potatoes depend on the quantity, quality and type of added fat.
According to the recipe, the amount of animal fat should correspond to a ratio of 1:5.
Nutritional value of possible components (kcal per 100 g):
- potatoes – 80;
- butter – 748;
- melted – 887;
- margarine –746;
- vegetable oil – 899.
The calorie content of 100 g of mashed potatoes has the following characteristics (kcal):
- on water (without oil) – 80;
- with animal fats – 230-257;
- with vegetable oil – 260.
By reducing the amount of fat added to a dish, its calorie content decreases. Vegetable salads will improve the taste of a low-calorie product.
Benefits and contraindications
A potato dish such as mashed potatoes prepared with water is not inferior in taste to one to which milk is added. It is included as a dietary product in recipes for weight loss. The elements it contains are necessary for the body:
- potassium - for the heart;
- calcium, selenium, fluorine - for bones, hair, nails;
- phosphorus - for the brain;
- copper, magnesium, iron - for metabolic processes.
Contains vitamins B, A, C.
The potato side dish goes well with any vegetable, fish, meat, or mushrooms. This property has made crushed potatoes popular and indispensable in the national cuisine of many nations.
It is recommended as a dietary dish for diseases of the stomach and heart. Patients with diabetes are prohibited from taking the root vegetable in its peel, but boiled root vegetables are allowed.
Potatoes are contraindicated:
- with urolithiasis;
- impaired intestinal motility;
- increased acidity of gastric juice.
If you are obese, you should not have foods with a calorie content of more than 40 kcal per 100 g in your diet.
Useful properties of mashed potatoes
The benefits of this dish are primarily related to its composition. Potatoes contain a large amount of vitamins, microelements and minerals that are necessary for the human body. Useful properties of potato masher:
- starch has a beneficial effect on the gastric mucosa, envelops it, thereby relieving pain in diseases such as ulcers;
- thanks to the content of calcium, potassium and phosphorus, magnesium, hair and nails acquire a healthy appearance, and the condition of the heart and blood vessels improves;
- vitamins B and C strengthen the human immune and central nervous system;
- since the dish is low-calorie, it is included in the diet menu;
- due to the high energy value of the product, crushed potatoes quickly restore lost strength during mental and physical stress;
- Potatoes have a beneficial effect on brain function, in particular, improves memory.
Potato masher is very beneficial for human health, but it must be consumed in moderation, like all other products.
How many calories are in pea puree with water?
To prepare the pea side dish, use dried peas, water and salt. At the end of cooking, add fats to taste. It can be butter and vegetable oil. To improve the taste, add greens and smoked meats.
The energy value of 100 g of boiled peas is 60 kcal. It will remain this way unless fats are added. When adding 20 g of fat, it will increase by 150 kcal (for butter) and by 180 kcal (for vegetable oil).
Calorie content of pea puree (kcal):
- on water without oil – 60;
- with vegetable oil – 240;
- with butter – 210.
Legumes are rich in protein and carbohydrates, which makes them an essential product in the diet of vegetarians. Pea dishes are especially useful for children due to their high content of vitamins B, PP, and K. Peas are contraindicated for kidney disease and for pregnant and lactating women.
Secrets of making delicious puree
Now there are many recipes for making puree. When preparing this dish, you can use both milk and water and even chicken broth.
If for some reason people are prohibited from consuming cow product, then they can pound it with water. The recipe for mashed potatoes without milk is presented below.
Classic potato dish with water
Potato masher in water can be consumed by absolutely everyone, unless, of course, you are allergic to starch .
Ingredients:
- Potatoes (medium) - 1 kg,
- butter - 100 g,
- salt, pepper, spices - to taste.
To preserve all the beneficial substances in potatoes, it is necessary to peel them before cooking, but not in advance. If a vegetable sits in water for a long time, it can lose a large amount of starch and the food will not turn out as fluffy and nutritious. To make potatoes cook faster, you can pour boiling water over them rather than cold water. Using this cooking method, you can preserve the maximum amount of vitamins in vegetables.
Potatoes need to be cooked over medium heat for 15-20 minutes. Salt is added a few minutes before cooking. To give vegetables an interesting flavor, you can throw bay leaf or basil into boiling water.
After the potatoes are cooked, you need to pour the broth into another pan, but do not pour it out. Then thoroughly crush the vegetables with wooden or metal tools, preferably by hand and not with a blender or mixer.
Pour the broth into the mixture to make a fluffy dish. Add butter and stir the potatoes again.
Now you know how to make puree without milk.
Baby colored puree
This dish can be prepared both for a children's party and on a regular day for your baby. Since children love everything bright and colorful, you can please them with an unusually served potato meal. Kids will definitely like this dish. Moreover, it will become a beautiful decoration for the holiday table.
As dyes for potatoes, you should use only natural ingredients - vegetables and herbs. It can be beets, carrots, parsley, spinach, green peas, pumpkin.
To prepare a colored dish , you need to boil the above vegetables, grind them and mix with the pound. If you mix beets with potatoes, you get a pink dish. When combined with spinach and puree, it will turn green. You can serve different types of colored puree.
Now you know how many calories are in mashed potatoes cooked with water and milk. Therefore, you can safely include this tasty and low-calorie dish in your diet.
Calorie content of carrot and celery puree
Celery and carrots are close in composition to potatoes: they have the same set of vitamins and microelements. The percentage of useful components is the same. In terms of nutritional value, carrots and celery are equivalent: 32 kcal.
Cooked in water without added fat, they are the lowest calorie side dishes. The taste of the celery side dish is improved with the help of aromatic herbs (rosemary, sage). The carrot version does not require such additives. Usually both types of side dishes are mixed with potato to add flavor.
Nutritional value of 100 g of vegetable purees (kcal):
- on the water – 32;
- with vegetable oil – 122;
- with cream – 107.
Excess fat impairs the taste of these vegetables, the ratio is 1:10.
How many calories are in mashed potatoes with cutlets?
Nutritionists do not recommend eating mashed potatoes in combination with meat dishes . But many of us love to enjoy our favorite mashed potatoes with a cutlet.
A traditional fried meat cutlet contains 430 kcal per 100 grams of product.
You can reduce the calorie content of cutlets by cooking them in a double boiler. Depending on the type of meat, with this cooking method the number of calories can be reduced from 60 to 80 kcal. This occurs due to the saturation of minced meat with water vapor.
Traditionally, cutlets are made from minced pork and beef. To prepare it, they take pig meat and lard, as well as beef. All ingredients are ground in a meat grinder. Many housewives add grated raw potatoes and stale bread, previously soaked in milk, to minced cutlets. All these components do not allow us to talk about the low calorie content of homemade fried cutlets prepared according to a traditional recipe.
This dish will be no less tasty if prepared from chicken meat.
100 grams of fried chicken cutlet contains 210 kcal, while a steamed one will contain only 130 kcal.
Kiev cutlet will have the highest calorie content if you follow the traditional recipe when preparing it.
100 grams of chicken Kiev contains 445 kcal.
Fish cutlets also have low energy value , they contain 200 kcal per 100 grams of product if fried in a frying pan. When cooked in a double boiler, their calorie content is reduced to 140 kcal.
The calorie content of a serving of mashed potatoes with a cutlet will largely depend on the cutlet itself.
On average, 100 grams of such a dish can add 400 to 500 kcal to our body.
Mashed potatoes are a dietary dish recommended for consumption during a diet. It is best to eat mashed potatoes with lean fish, various vegetables and herbs, cheeses, and boiled mushrooms.
You should not combine mashed potatoes with fried meat, chicken and fish dishes. Also, during the diet, it is better not to eat smoked sausage, sausages, sprats and other canned fish in oil in combination with potatoes. Bread does not go well with this root vegetable.
How many kcal are in mashed potatoes, its beneficial properties and can you eat potatoes while losing weight?
Mashed potatoes are one of the most beloved dishes in Russia.
It is eaten both every day and served at the holiday table. Each housewife has her own tricks in preparing it. But in the process of losing weight, many immediately refuse potatoes, even boiled ones, and even more so from delicious mashed potatoes. Is your favorite potato dish so high in calories and bad for your figure?
Calorie content of mashed potatoes
Potatoes are a well-known vegetable.
Everyone knows from childhood about the satiety of this dish, but its calorie content is often exaggerated.
Although, of course, the final calculation depends largely on the method of preparation and the addition of additional ingredients.
Calorie content of mashed potatoes per 100 grams of product:
- on water – 89 kcal;
- on water with a piece of butter – 109 kcal;
- with milk – 110 kcal;
- on a mixture of water and milk with a piece of butter - 120 kcal;
- with milk, with a piece of butter and the addition of 1 egg - 132 kcal;
- instant cooking - 337 kcal.
Thus, we can say that mashed potatoes themselves are not so harmful on diets; butter and full-fat milk make them high in calories. To prepare a dietary dish, you just need to exclude their addition.
Useful properties of mashed potatoes
Mashed potatoes are quite a satisfying dish
The benefit of this dish lies, first of all, in the richness of its composition in vitamins and minerals.
Potatoes contain more than 30 elements, almost all of which retain their beneficial properties during heat treatment:
- vitamins B and PP have a beneficial effect on the immune system and nervous system; the vitamin C content in potatoes is higher than in apples or bananas;
- folic acid is especially necessary during pregnancy for the proper formation of the fetus; potassium ensures the vital activity of all tissues of the body;
- phosphorus is necessary for bone tissue, as well as for mental and muscle activity;
- calcium supports healthy bones and teeth;
- solanine has a positive effect on heart health.
Read: Healthy eating: what to cook from white cabbage
So we can say that regular consumption of mashed potatoes will have a beneficial effect on your overall health.
Doctors recommend this dish for heart and kidney diseases, and primarily for normalizing the functioning of the gastrointestinal tract. The puree has enveloping properties, protects the walls of the stomach, relieves pain and inflammation. The starch contained in the composition helps prevent the appearance of ulcers.
In addition, mashed potatoes are considered one of the best vegetable complementary foods for young children and are included in all postoperative diets.
Elderly people are also recommended to include this dish in their diet - it stimulates brain function and does not cause problems with chewing in case of illness or missing teeth.
Harm of mashed potatoes
How many kcal in mashed potatoes depends on the method of its preparation
It is recommended to limit the consumption of mashed potatoes in quite rare cases:
- with diabetes mellitus;
- with gastritis with high acidity;
- with intolerance to potatoes or milk;
- for obesity (only mashed potatoes with water without oil are allowed).
In all other cases, the harm of this dish is greatly exaggerated. But nutritionists definitely advise avoiding instant purees. It is made from dehydrated potato flakes, dry cream and spices. The calorie content of such fast food is much higher than regular homemade puree.
How to make delicious puree
Each dish has its own secrets of proper preparation, and mashed potatoes are no exception to the rule:
- To obtain a tender and airy consistency, you need to choose potato varieties with the highest starch content. They can be identified by their light brown skin and light flesh.
- In addition, it is better to choose older tubers, because young potatoes will contain much less starch.
- Before peeling, potatoes should be thoroughly washed to prevent them from absorbing the earthy smell.
- The thinner the cut layer, the more nutrients remain in the potato.
- Peeled potatoes should be cooked immediately. If you leave it in water for a long time, the starch will be washed out of it, and the taste of the puree will not be so rich.
- Experienced chefs recommend putting potatoes in boiling salted water. When lowering it into cold water, cooking will occur unevenly, and the middle may remain raw.
- Water should only cover the tubers, there should not be too much of it.
- You need to cook the potatoes over low heat with the lid closed for 25-30 minutes. If the tubers are cut into small pieces, 12-15 minutes will be enough.
- To add additional flavor, you can add a sprig of thyme, rosemary or other herbs to the water.
- After cooking, it is recommended to pound the potatoes by hand. Using a blender will turn it into a heavy, sticky mixture.
- Butter for puree should be as fat as possible.
- Milk or cream should be poured warm. Cold liquid will make the puree gray and sticky.
Read: Useful information: calorie content of mashed potatoes
Some cooks also prefer to add a few spoons of sour cream or natural yogurt to the puree. Others prefer to grate cheese into it or add a raw country egg. The flavors will be slightly different for each of the selected ingredients.
After the puree is completely cooked, you can beat it with a mixer to break up the remaining lumps and make it even more tender and airy.
You can add ingredients to the finished dish that will give it a spicy note - this could be greens, bacon, mushrooms, fried onions or garlic.
And of course, culinary experts say that mashed potatoes should be eaten exclusively fresh. This dish is not prepared for future use. If you follow these little tricks, every housewife will be able to surprise her guests with unusually tasty and fluffy puree on her table.
Dishes with potatoes
Mashed potatoes
In addition to everyone’s favorite mashed potatoes, you can prepare a huge number of incredibly tasty dishes.
It goes well with meat, fish or poultry, mushrooms and vegetables. It is added to pies and other baked goods. Potatoes are fried, steamed, stewed, boiled, baked... Stews, roasts, cutlets and pancakes are prepared from them.
Potatoes can be found in almost any kitchen in the world; they have long come into use and do not need additional advertising.
The Indians dried potatoes in a special way, so they kept them for 3-4 years. American French fries have long conquered the whole world. In Switzerland, potatoes are made into a special fry, in Brazil they are filled with cream and lemon juice, Scotland is famous for breaded potato slices.
The Danes add sugar and nutmeg to potatoes. In India, it is used to make a popular dessert. In China you can try potato ice cream. In Russia, these include potato pancakes, fried potatoes with mushrooms, and boiled potatoes with herring or cutlets...
Read: Chili pepper: benefits, harm, composition of hot
It’s quite difficult to imagine a family that doesn’t cook their favorite mashed potatoes at least once a week.
If you refuse this dish because of a diet for weight loss, then you should not do it. Just reduce the amount of milk added and exclude butter, in this case it can fit into the diet of almost any diet and will not harm your figure.
For even fewer calories in the puree, potatoes can be mixed in equal parts with cauliflower.
The video recipe will introduce you to the secrets of making delicious puree:
Select it and press Ctrl+Enter to let us know.
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Source: https://PishheVarenie.com/dieticheskie-retsepty/ovoshhnye/kkal-v-kartofelnom-pyure/
Calorie content of mashed potatoes: independent calculation
Having preliminary data on the energy value of all products, it will be easy for you to find out the amount of carbohydrates, fats, proteins and other components in the finished dish. The table shows the calorie content of mashed potatoes, taking into account additional ingredients (milk, butter, eggs) per 1.5 kg and 100 grams. Knowing this data, you can calculate the energy value of a serving of any weight at any time.
| Component | Weight | Squirrels | Fats | Carbohydrates | Calorie content |
| Potato | 1 kg | 20 | 4 | 181 | 800 |
| Pasteurized milk | 500 ml | 14 | 12,5 | 24 | 260 |
| Egg | 1 PC. | 6 | 5 | 0,3 | 74 |
| Butter (melted) | 5 teaspoons | 0,13 | 21 | 0,2 | 187 |
| General indicator | 1.5 kg | 40 | 42,5 | 205,5 | 1321 |
| Indicator in 100 grams | 4 | 4,2 | 20,5 | 132 |
Thus, the calorie content of mashed potatoes with milk and butter, prepared according to this recipe with the addition of one egg, will be 132 kcal per one hundred gram serving. If you exclude one of the components, the energy value of the side dish will be significantly less.
Tolchenko recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of Tolchenko.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 90.7 kcal | 1684 kcal | 5.4% | 6% | 1857 |
| Squirrels | 2.1 g | 76 g | 2.8% | 3.1% | 3619 g |
| Fats | 2.9 g | 56 g | 5.2% | 5.7% | 1931 |
| Carbohydrates | 13.9 g | 219 g | 6.3% | 6.9% | 1576 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1.2 g | 20 g | 6% | 6.6% | 1667 g |
| Water | 67.3 g | 2273 g | 3% | 3.3% | 3377 g |
| Ash | 0.668 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 16.6 mcg | 900 mcg | 1.8% | 2% | 5422 g |
| Retinol | 0.012 mg | ~ | |||
| beta carotene | 0.027 mg | 5 mg | 0.5% | 0.6% | 18519 g |
| Vitamin B1, thiamine | 0.088 mg | 1.5 mg | 5.9% | 6.5% | 1705 g |
| Vitamin B2, riboflavin | 0.055 mg | 1.8 mg | 3.1% | 3.4% | 3273 g |
| Vitamin B5, pantothenic | 0.259 mg | 5 mg | 5.2% | 5.7% | 1931 |
| Vitamin B6, pyridoxine | 0.259 mg | 2 mg | 13% | 14.3% | 772 g |
| Vitamin B9, folates | 6.908 mcg | 400 mcg | 1.7% | 1.9% | 5790 g |
| Vitamin C, ascorbic acid | 12.09 mg | 90 mg | 13.4% | 14.8% | 744 g |
| Vitamin D, calciferol | 0.041 mcg | 10 mcg | 0.4% | 0.4% | 24390 g |
| Vitamin E, alpha tocopherol, TE | 0.118 mg | 15 mg | 0.8% | 0.9% | 12712 g |
| Vitamin H, biotin | 0.086 mcg | 50 mcg | 0.2% | 0.2% | 58140 g |
| Vitamin RR, NE | 1.5605 mg | 20 mg | 7.8% | 8.6% | 1282 g |
| Niacin | 0.901 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 417.82 mg | 2500 mg | 16.7% | 18.4% | 598 g |
| Calcium, Ca | 8.52 mg | 1000 mg | 0.9% | 1% | 11737 g |
| Magnesium, Mg | 16.9 mg | 400 mg | 4.2% | 4.6% | 2367 g |
| Sodium, Na | 1.76 mg | 1300 mg | 0.1% | 0.1% | 73864 g |
| Sera, S | 27.88 mg | 1000 mg | 2.8% | 3.1% | 3587 g |
| Phosphorus, P | 46 mg | 800 mg | 5.8% | 6.4% | 1739 |
| Chlorine, Cl | 50.08 mg | 2300 mg | 2.2% | 2.4% | 4593 g |
| Microelements | |||||
| Aluminium, Al | 742.6 mcg | ~ | |||
| Bor, B | 99.3 mcg | ~ | |||
| Vanadium, V | 128.66 mcg | ~ | |||
| Iron, Fe | 0.667 mg | 18 mg | 3.7% | 4.1% | 2699 g |
| Yod, I | 4.32 mcg | 150 mcg | 2.9% | 3.2% | 3472 g |
| Cobalt, Co | 4.317 mcg | 10 mcg | 43.2% | 47.6% | 232 g |
| Lithium, Li | 66.488 mcg | ~ | |||
| Manganese, Mn | 0.1469 mg | 2 mg | 7.3% | 8% | 1361 g |
| Copper, Cu | 121.07 mcg | 1000 mcg | 12.1% | 13.3% | 826 g |
| Molybdenum, Mo | 6.908 mcg | 70 mcg | 9.9% | 10.9% | 1013 g |
| Nickel, Ni | 4.317 mcg | ~ | |||
| Rubidium, Rb | 431.7 mcg | ~ | |||
| Selenium, Se | 0.259 mcg | 55 mcg | 0.5% | 0.6% | 21236 g |
| Fluorine, F | 25.9 mcg | 4000 mcg | 0.6% | 0.7% | 15444 g |
| Chromium, Cr | 8.63 mcg | 50 mcg | 17.3% | 19.1% | 579 g |
| Zinc, Zn | 0.3155 mg | 12 mg | 2.6% | 2.9% | 3803 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 12.434 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.8 g | max 100 g | |||
| Glucose (dextrose) | 0.518 g | ~ | |||
| Sucrose | 0.518 g | ~ | |||
| Fructose | 0.086 g | ~ | |||
| Essential amino acids | 0.633 g | ~ | |||
| Arginine* | 0.087 g | ~ | |||
| Valin | 0.107 g | ~ | |||
| Histidine* | 0.027 g | ~ | |||
| Isoleucine | 0.076 g | ~ | |||
| Leucine | 0.113 g | ~ | |||
| Lysine | 0.118 g | ~ | |||
| Methionine | 0.023 g | ~ | |||
| Methionine + Cysteine | 0.044 g | ~ | |||
| Threonine | 0.085 g | ~ | |||
| Tryptophan | 0.026 g | ~ | |||
| Phenylalanine | 0.086 g | ~ | |||
| Phenylalanine+Tyrosine | 0.167 g | ~ | |||
| Nonessential amino acids | 1.027 g | ~ | |||
| Alanin | 0.085 g | ~ | |||
| Aspartic acid | 0.218 g | ~ | |||
| Glycine | 0.087 g | ~ | |||
| Glutamic acid | 0.231 g | ~ | |||
| Proline | 0.081 g | ~ | |||
| Serin | 0.112 g | ~ | |||
| Tyrosine | 0.079 g | ~ | |||
| Cysteine | 0.02 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 5.3 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.5 g | max 18.7 g | |||
| 4:0 Oil | 0.084 g | ~ | |||
| 6:0 Kapronovaya | 0.038 g | ~ | |||
| 8:0 Caprylic | 0.021 g | ~ | |||
| 10:0 Kaprinovaya | 0.047 g | ~ | |||
| 12:0 Lauric | 0.054 g | ~ | |||
| 14:0 Miristinovaya | 0.249 g | ~ | |||
| 16:0 Palmitinaya | 0.75 g | ~ | |||
| 18:0 Stearic | 0.226 g | ~ | |||
| Monounsaturated fatty acids | 0.831 g | min 16.8 g | 4.9% | 5.4% | |
| 14:1 Myristoleic | 0.048 g | ~ | |||
| 16:1 Palmitoleic | 0.077 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.7 g | ~ | |||
| Polyunsaturated fatty acids | 0.101 g | from 11.2 to 20.6 g | 0.9% | 1% | |
| 18:2 Linolevaya | 0.097 g | ~ | |||
| 18:3 Linolenic | 0.073 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.3% |
The energy value of Tolchenko is 90.7 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Diet mashed potatoes "Original"
While losing weight, you should avoid consuming salt and other spices that can adversely affect your figure. However, not everyone will be able to completely give up fragrant seasonings, because then the dishes will become completely tasteless. If you do not accept side dishes without spices, prepare original mashed potatoes: the calorie content per 100 grams will be only 80 kcal. The secret lies in adding unique ingredients, thanks to which the puree becomes tasty and fragrant even without the use of butter and milk. Boiled celery, mint, green peas, green onions, sage, bell pepper, lemon juice and nutmeg are spices that are not only harmless, but also useful during the diet. By adding them to purees made with water, you will significantly improve the taste of the side dish and will enjoy this dish with pleasure.
Forbidden delicacy or acceptable dish? Diet mashed potatoes
A slim body and a full stomach are real happiness for a woman. Just 10 years ago it was impossible to imagine how you could always stay in shape without limiting yourself to sweets and delicacies.
With the development of dietetics, which studies the principles of healthy and balanced nutrition, it has become possible to stay both full and happy without harming your figure. You just need to keep track of what ends up on your plate.
Basics of proper nutrition
In medicine, dietary nutrition means a special menu that includes only those products that contribute to the treatment and prevention of diseases. In addition, proper nutrition is practiced for aesthetic purposes - to reduce body weight.
Unlike strict diets, which involve constant malnutrition and strict restrictions, dietary nutrition does not harm the health of the person losing weight. A properly designed menu does not allow a sharp reduction in the number of calories, as this leads to a slowdown in metabolism and, as a consequence, to the deposition of excess fat.
Diet Basics:
- Maintaining the correct eating regimen. A follower of a healthy diet should eat at the allotted time, avoiding snacks. There should be at least 3 hours between meals.
- Chewing food thoroughly. The feeling of fullness occurs 30 minutes after the meal. If after eating the feeling of hunger does not subside, you just need to wait.
- Late meals should be avoided. If you go to bed by 11 o'clock, then your last meal should be taken no later than 7 pm. After this time, you can only allow one glass of kefir or a green apple.
- It is necessary to consume a large amount of liquid (water, juices, broths). This will create an imaginary feeling of satiety, and you will not have the desire to snack on junk food again.
- Once a week you need to have a fasting day.
Forbidden vegetable
Are potatoes bad for those trying to lose weight? Disagreements on this issue existed until recently, until it was proven that potatoes do not harm a healthy diet. If you do not add this vegetable to other foods containing large amounts of starch and carbohydrates, then its benefits are obvious.
Perhaps the only thing dangerous for your figure is fried potatoes. It absorbs a large amount of oil, which leads to a high calorie content of the dish.
100 g of fried potatoes can contain more than 210 kcal, with an average serving of 250 g this is a significant figure.
Therefore, you should not allow yourself such a delicacy more than once a month, but it is better to prepare healthy and dietary dishes for yourself every day.
Recipes
Below are a few basic recipes with photos of finished dishes. Based on them, you can then develop a large number of individual recipes. Diet mashed potatoes are very easy to prepare, so any housewife without cooking experience can master it.
Classic on the water
The calorie content of this mashed potato is 108 kcal per 100 g.
Ingredients:
- 1 kg potatoes (approximately 14 medium tubers);
- 1 chicken egg;
- 60 g butter;
- 2 bay leaves;
- black peppercorns;
- dill;
- salt.
Preparation:
- Peel the potatoes, carefully cut out all the eyes, and cut into medium-sized squares.
- Place the potatoes in a cooking pot and add water so that the water level covers the level of the potatoes.
- Bring water to a boil at maximum temperature, and after boiling, reduce.
- Add salt, pepper, bay leaf.
- Boil the potatoes until done.
- Carefully pour the resulting broth into a separate bowl.
- Mash the potatoes with a pestle or blender.
- Gradually add the egg and melted butter while continuing to mash the potatoes.
- Add potato broth in small portions, remembering to stir.
- The dish is ready. When serving, garnish with dill.
Interesting! If you remove butter from this recipe, the calorie content of the dish will drop to 82 kcal per 100 g.
In a slow cooker
The calorie content of mashed potatoes cooked according to this recipe is 60 kcal per 100 g.
Ingredients:
- 300 g potatoes (approximately 4 medium tubers);
- ½ glass of milk;
- 1 tsp. butter;
- salt.
Preparation:
- Wash the potatoes, peel them, carefully cut out all the eyes, cut into medium-sized squares.
- Place in a multicooker pan and add hot water until the water covers the potatoes. Add salt.
- Set the multicooker mode to “Steaming”, cooking time is 40 minutes.
- Bring the milk to a boil, but do not boil, add butter.
- After the multicooker signals that it is ready, remove the pan and drain all the liquid.
- Pour warm milk and butter into the potatoes. Grind into a puree as usual.
With onion, apple and caramel
The calorie content of mashed potatoes cooked according to this recipe is 140 kcal per 100 g.
Ingredients:
- all the ingredients of the classic recipe;
- 2 sour apples;
- 2 tbsp. l. lemon juice;
- 100 g onion;
- 1 tbsp. l. olive oil;
- 1 tbsp. l. Sahara;
- salt.
Preparation:
- Prepare classic mashed potatoes.
- Cut the apples into squares and add lemon juice.
- Cut the onion into thin rings.
- Mix the remaining butter with sugar and heat until the sugar is completely dissolved. Add salt.
- Add apples and caramelize for 2 minutes.
- Fry the onion in olive oil.
- Serve topped with caramelized apples and onions.
With shrimp and wasabi
The calorie content of mashed potatoes cooked according to this recipe is 140 kcal per 100 g.
Ingredients:
- all the ingredients of the classic recipe;
- 4 tsp. wasabi;
- 6 medium shrimp;
- 1 tbsp. l. olive oil (or any other vegetable oil);
- 1 clove of garlic;
- 3 sprigs of coriander;
- salt
Preparation:
- Prepare mashed potatoes according to the classic recipe.
- Add wasabi to the finished puree and mix thoroughly.
- Chop the shrimp.
- Heat the garlic in olive oil and fry the shrimp over low heat. Add salt.
- Serve the puree with the fried shrimp and coriander leaves.
With cauliflower
The calorie content of mashed potatoes cooked according to this recipe is 100 kcal per 100 g.
Ingredients:
- 600 g potatoes (approximately 10 medium tubers);
- 1 chicken egg;
- 60 g butter;
- 600 g cauliflower;
- green onions;
- salt.
Preparation:
- Peel the potatoes, carefully cut out all the eyes, and cut into medium-sized squares.
- Place the potatoes in a cooking pot and add water so that the water level is 1 cm above the potato level.
- Once boiling, add cauliflower florets.
- Cook until done.
- Drain off all the water. Add milk, butter, egg. Mash using a blender or other convenient method.
- Serve the puree with chopped green onions.
Tips and tricks
Mashed potatoes are a simple and tasty dish that anyone, even a novice housewife, can prepare. But there are still some cooking secrets that will make dietary mashed potatoes tender and airy.
Cooking secrets:
- To reduce the amount of starch in potatoes, root vegetables should be soaked in cold water overnight.
- Milk or cream must be preheated - this will make the dish more fluffy.
- Instead of milk or water, you can use chicken broth.
- If you add cold water to potatoes rather than boiling water, they will cook faster and have a more delicate taste.
- If the potatoes are old, you can add lemon juice to the water.
- To have fewer calories in the dish, mashed potatoes can be mixed with peas in a 1:1 ratio.
Grandma's recipe for mashed potatoes: calorie content
“It’s not easy to be a grandson!” say those who spend time every summer in a country house with their elderly relatives. Grandmothers, as a rule, cook all dishes in butter, after which slender girls gain extra pounds. If you really want to treat yourself to something tasty and homemade, make your own mashed potatoes with butter (calorie content - 120 kcal) or with milk (90 kcal). In small quantities, it, of course, will not harm your figure, but you should not abuse such a delicacy every day.
Butter is added to hot boiled potatoes along with milk and spices. Keep in mind that the cooled side dish will become harder. Magnificent "grandmother's" puree tastes better than in the most expensive restaurants. Add dill and parsley for flavor.
Vegetable, mushroom and meat gravy for potatoes: method of preparation and calorie content
In some cases, a side dish is less dietary than the main dish. The energy value of stewed vegetables will be only 50 kcal, while the calorie content of mashed potatoes cooked in water is 80 kcal. Chop the eggplant, green beans, zucchini, carrots, and onions and place them in a frying pan. Simmer in sunflower oil with the addition of tomato paste and spices. Serve the prepared vegetable stew with mashed potatoes.
Mushroom sauce is also recommended to be served with high-calorie side dishes. Depending on the variety, mushrooms can be fried, boiled or canned. What will be the final calorie content of the dish? Mashed potatoes prepared with milk have an energy value of 90 kcal, and stewed mushrooms have a little more than 60 kcal.
If you are not afraid for your figure and prefer to eat fatty gravy as a side dish, fried meat is just what you need. It will be a great addition to tender mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. If you wish, you can replace the meat with sausage or frankfurters.
Calorie content of potatoes
We are so accustomed to potatoes that it is difficult for us to imagine our diet without this vegetable. It is filling, nutritious, healthy and very tasty.
Potatoes contain practically no fat, they contain about 2% proteins, a small amount of fiber, water (about 2/3 of the volume of raw potatoes), organic acids and about 16-17% carbohydrates, mainly starch.
This product satisfies hunger for a long time, and thanks 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 if you are obese, but this vegetable contains a lot of useful substances that the body needs.
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 thyroid function;
- strengthens bone tissue and tooth enamel;
- improves cellular synthesis processes 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 functioning;
- improves muscle function;
- normalizes water-salt metabolism in the body;
- slows down aging;
- has a positive effect on the functioning of all internal organs.
How many calories are in potatoes?
Due to the high starch content, as well as the fact that during the cooking process we often add butter and other fats to them, potatoes are considered high in calories .
In fact, the calorie content of raw potatoes is small - about 77 kcal per 100 g. If you cook it without oil, it is a tasty and healthy dietary dish.
However, in comparison with other vegetables, of course, the calorie content of potatoes looks high.
How many calories are in potatoes is affected by the starch content in the tubers. The more starch, the higher the calorie content of potatoes.
Young potatoes have 20-30% less starch than mature ones, which is why 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.
Calorie content of baked potatoes
The calorie content of potatoes baked without peel is 70 kcal. Baked with skin, potatoes contain 80 kcal. Moreover, 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 boiled potatoes
Potatoes boiled in their jackets 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 is practically no different from mature ones. The calorie content of boiled potatoes with butter is about 110-120 kcal per 100 g.
Calorie content of fried potatoes
Fried potatoes in oil are prohibited on any diet, which is not surprising - after all, when preparing 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 (by adding 4-5 tablespoons of oil per 1 kg of potatoes) to 350 kcal (by 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 lard - up to 350 kcal and even higher.
French fries are considered a particularly harmful type of fried potato. The calorie content of French fries is 400-500 kcal per 100 g.
Calorie content of potatoes and diet
Whether or not to eat potatoes for those who are on a diet - this question has never received a clear answer. Some experts prohibit the consumption of potatoes during the diet. Others say that it is healthy and should be eaten.
In fact, when dieting, you should categorically refuse fried potatoes, stewed with added oil, 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 skin) are very useful during the diet.
But you should consume them 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 drinking a glass of milk for breakfast, 300 g of mashed potatoes in water without oil for lunch, 2-3 boiled potatoes and 1 boiled egg for dinner.
Thanks 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, and 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 carbohydrate breakdown decreases, and everything that the body does not have time to spend (convert into energy) before going to bed, it will transfer into adipose tissue.
Therefore, eat potatoes for breakfast or lunch, and for dinner, prefer light protein foods that will have time to be completely digested before you go to bed. Have dinner no later than 3 hours before bedtime.
Potato calorie content 214.6
Source: https://pohudeem.net/pitanie/kalorijnost-kartofelja.html
Three cooking methods
In the kitchen, the housewife must have all the necessary equipment with which she can make a dish of any complexity and consistency. To get the perfect mashed potatoes with calories ranging from 80 to 130 kcal, you can use three devices - each of them has its own advantages, and it’s up to you to decide which one you prefer.
- Mixer. Using this indispensable kitchen unit, you can prepare puree from any product. Place the hot boiled potatoes in a bowl and add the egg, butter, milk and spices. In just a few minutes you will have a great side dish ready. The calorie content of mashed potatoes prepared in this way will be 132 kcal.
- Sieve. Pureed foods are great for children and the elderly. True, you won’t be able to pass an egg with butter through a sieve, but the mashed potatoes will be more dietary - only 80 kcal per 100 grams.
- Wooden crusher. With its help you can prepare puree of any homogeneity. This method is much faster than rubbing through a sieve.
Calorie content of mashed potatoes with water. The best recipe for a diet
Boil several peeled potato tubers in lightly salted water. Without cooling, mash the potatoes. A pinch of black pepper and salt will improve the taste of the side dish. The calorie content of mashed potatoes with water prepared in this way will be only 80 kcal. Combine this side dish with boiled or raw vegetables and a small piece of fish. During a diet, do not serve it with meat ingredients or bread, give up fatty sauces, and then in a short time you will be able to get your body in order.
Sources
- https://NoteFood.ru/pitanie/obshhie-voprosy/skolko-kalorij-v-pyure.html
- https://kkal.ru/skolko-kalorij-v-pyure-kartofelnom-na-moloke-s-maslom/
- https://www.syl.ru/article/198029/new_kaloriynost-kartofelnogo-pyure-na-grammov
Calorie content of mashed potatoes per 100 grams
Every third woman in the world needs to lose weight, and more than half of the female population strictly monitors their figure and tries to avoid using spices and other additives in their dishes.
In this case, representatives of the fair sex count calories.
For example, do you know how many calories are in mashed potatoes? It’s very difficult to give up this flavorful side dish while on a diet! You shouldn’t deprive yourself of a tasty dish; it’s enough to avoid using fatty ingredients such as butter and milk in the recipe.
How to make mashed potatoes?
The preparation of any dish should be approached very responsibly. Purchasing quality products is, of course, the most important point, but the algorithm of actions in the kitchen should also be thought out in advance.
If you are on a diet, calculate your calorie intake. Mashed potatoes with milk have an energy value of 90 kcal, and with butter - 120 kcal.
If these numbers don’t scare you at all, stock up on all the ingredients and start preparing the side dish.
Boil the peeled potatoes in salted water. Melt and beat the chicken egg, prepare the milk. If you wish, you can add chopped dill and fried onions.
Place the hot potatoes in another container and chop them with a rolling pin, periodically adding milk, beaten egg, and melted butter.
Continue beating the mixture until you get mashed potatoes (calorie content per 100 grams will be 132 kcal).
Three cooking methods
In the kitchen, the housewife must have all the necessary equipment with which she can make a dish of any complexity and consistency. To get the perfect mashed potatoes with calories ranging from 80 to 130 kcal, you can use three devices - each of them has its own advantages, and it’s up to you to decide which one you prefer.
- Mixer. Using this indispensable kitchen unit, you can prepare puree from any product. Place the hot boiled potatoes in a bowl and add the egg, butter, milk and spices. In just a few minutes you will have a great side dish ready. The calorie content of mashed potatoes prepared in this way will be 132 kcal.
- Sieve. Pureed foods are great for children and the elderly. True, you won’t be able to pass an egg with butter through a sieve, but the mashed potatoes will be more dietary - only 80 kcal per 100 grams.
- Wooden crusher. With its help you can prepare puree of any homogeneity. This method is much faster than rubbing through a sieve.
Calorie content of mashed potatoes: independent calculation
Having preliminary data on the energy value of all products, it will be easy for you to find out the amount of carbohydrates, fats, proteins and other components in the finished dish.
The table shows the calorie content of mashed potatoes, taking into account additional ingredients (milk, butter, eggs) per 1.5 kg and 100 grams.
Knowing this data, you can calculate the energy value of a serving of any weight at any time.
| Component | Weight | Squirrels | Fats | Carbohydrates | Calorie content |
| Potato | 1 kg | 20 | 4 | 181 | 800 |
| Pasteurized milk | 500 ml | 14 | 12,5 | 24 | 260 |
| Egg | 1 PC. | 6 | 5 | 0,3 | 74 |
| Butter (melted) | 5 teaspoons | 0,13 | 21 | 0,2 | 187 |
| General indicator | 1.5 kg | 40 | 42,5 | 205,5 | 1321 |
| Indicator in 100 grams | 4 | 4,2 | 20,5 | 132 |
Thus, the calorie content of mashed potatoes with milk and butter, prepared according to this recipe with the addition of one egg, will be 132 kcal per one hundred gram serving. If you exclude one of the components, the energy value of the side dish will be significantly less.
Calorie content of mashed potatoes with water. The best recipe for a diet
Boil several peeled potato tubers in lightly salted water. Without cooling, mash the potatoes. A pinch of black pepper and salt will improve the taste of the side dish.
The calorie content of mashed potatoes with water prepared in this way will be only 80 kcal. Combine this side dish with boiled or raw vegetables and a small piece of fish.
During a diet, do not serve it with meat ingredients or bread, give up fatty sauces, and then in a short time you will be able to get your body in order.
Diet mashed potatoes "Original"
While losing weight, you should avoid consuming salt and other spices that can adversely affect your figure. However, not everyone will be able to completely give up fragrant seasonings, because then the dishes will become completely tasteless.
If you do not accept side dishes without spices, prepare original mashed potatoes: the calorie content per 100 grams will be only 80 kcal.
The secret lies in adding unique ingredients, thanks to which the puree becomes tasty and fragrant even without the use of butter and milk.
Boiled celery, mint, green peas, green onions, sage, lemon juice and nutmeg are spices that are not only harmless, but also useful during the diet. By adding them to purees made with water, you will significantly improve the taste of the side dish and will enjoy this dish with pleasure.
Vegetable, mushroom and meat gravy for potatoes: method of preparation and calorie content
In some cases, a side dish is less dietary than the main dish. stewed vegetables will be only 50 kcal, while the calorie content of mashed potatoes cooked in water is 80 kcal.
Chop the eggplant, green beans, zucchini, carrots, and onions and place them in a frying pan. Simmer in sunflower oil with the addition of tomato paste and spices. Serve with mashed potatoes.
It is also recommended to serve with high-calorie side dishes. Depending on the variety, mushrooms can be fried, boiled or canned. What will be the final calorie content of the dish? Mashed potatoes prepared with milk have an energy value of 90 kcal, and stewed mushrooms have a little more than 60 kcal.
If you are not afraid for your figure and prefer to eat fatty gravy as a side dish, fried meat is just what you need. It will be a great addition to tender mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. If you wish, you can replace the meat with sausage or frankfurters.
Grandma's recipe for mashed potatoes: calorie content
“It’s not easy to be a grandson!” say those who spend time every summer in a country house with their elderly relatives. Grandmothers, as a rule, cook all dishes in butter, after which slender girls gain extra pounds.
If you really want to treat yourself to something tasty and homemade, make your own mashed potatoes with butter (calorie content - 120 kcal) or with milk (90 kcal).
In small quantities, it, of course, will not harm your figure, but you should not abuse such a delicacy every day.
Butter is added to hot boiled potatoes along with milk and spices. Keep in mind that the cooled side dish will become harder. Magnificent "grandmother's" puree tastes better than in the most expensive restaurants. Add dill and parsley for flavor.
What are the benefits of mashed potatoes?
This side dish is the most delicious, but also one of the most high-calorie. Mashed potatoes prepared according to an improved recipe, whose calorie content ranges from 80 to 130 kcal (depending on the amount of additional ingredients), saturates the human body with microelements.
Calcium, potassium, magnesium, sodium and phosphorus have a beneficial effect on the condition of the skin, teeth and bones. Even though potatoes are mostly carbohydrates and starch, you shouldn't avoid them completely.
We should also not forget that mashed potatoes contain vitamins A and C, so consuming this side dish is not only harmless, but also healthy. Bon appetit!
Source: https://1skidka.com/page.php?id=15631
