The dishes that we usually prepare from potatoes are varied and have a fairly wide range of energy value: from 65 (mashed in water) to almost 200 kcal per 100 grams (fried in animal fat, for example). How many calories are in mashed potatoes is a separate topic for discussion, because depending on the additives, the energy value of the final product can also vary significantly. Let's look at the main options.
Lenten puree
This dish is good to prepare during fasting. This easy, dietary option will not harm the gastrointestinal tract and will help maintain your figure by nourishing the body well with carbohydrates, of which eighty-five percent consists of potatoes. In its raw form, its calorie content is 77 kcal. But it’s interesting that when peeled and boiled in water, it reduces its energy value to 65. If you make a puree from it in broth, without using butter and milk, then the calorie content generally drops to 40-45 kcal per 100 grams of product (depending on the thickness puree). This happens because the potatoes absorb the broth, adding in volume.
With milk
If you add a small amount of not too fatty milk (2.5%) to the puree - literally, half a glass, then the calorie content of the puree can increase to 50. That is, compared to raw potatoes, the puree “loses” up to 30 kcal per 100 grams . In both cases, you don’t have to worry too much about the “heaviness” of such food; we also can’t talk about any harm to the figure, because there are practically no fats and proteins - only carbohydrates. By the way, this is why doctors do not recommend eating potatoes for lunch, so that they have time to be properly absorbed by the body without overloading the pancreas.
With butter
The richest option is with cow butter (solid or ghee). This dish is additionally saturated with fat. Calorie content per 100 grams can increase to 100! Nutritionists recommend using this puree with vegetables. Accordingly, puree with butter is not recommended for fasting people. But mashed potatoes with fried onions and a piece of sausage, as many people love, can add up to 150 kcal.
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.
Potato dishes differ not only in taste, but also in calorie content. Nutritionists recommend including the product in your daily diet, while choosing the lowest-calorie dishes. Potatoes saturate the body with potassium salts, phosphorus, magnesium, manganese, iodine and other trace elements. The daily norm of 300 g of potatoes contains all the necessary nutrients, the daily norm of carbohydrates and vitamins PP, A, E, C, B. The highest concentration of nutrients is in young potatoes; the longer the vegetable is stored, the less useful microelements remain in it.
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Raw vegetable calories
Raw potatoes are considered the healthiest for humans, as they contain the maximum amount of vitamins and minerals. The root vegetable is not eaten raw. The beneficial properties of the vegetable are due to its high fiber content, which normalizes the functioning of the digestive system. The high potassium content promotes the rapid removal of excess fluid and salts from the human body.
BJU per 100 g of raw product:
One raw tuber contains 70 kcal. During heat treatment, the KBZHU indicator and the amount of vitamins and minerals change significantly. 65% of the mass of the raw root vegetable is water. Carbohydrates are represented by starch, the content of this nutrient is much higher than in other vegetables.
For other cooking methods
The energy value of the product varies significantly depending on the type of preparation.
Calorie table for 100 g of potatoes for different processing methods:
The benefits and harms of the product also depend on the method of preparation. Fried and fatty foods are not recommended for people with gastrointestinal problems, cholecystitis, or obesity. For those who want to lose excess weight, it is better to choose the lowest-calorie dishes, such as boiled potatoes without oil and salt, young or baked vegetables. The less a root crop can be heat treated, the healthier it is.
Calorie table for potato dishes:
You should eat no more than 300 g of vegetables in any form per day. Exceeding the daily norm can cause significant harm to the body, in particular, add extra pounds. Despite the high starch content in the root vegetable, it brings significant benefits to the body, but only if consumed in small quantities.
Mashed potatoes
Mashed potatoes are prepared using water, milk, with the addition of salt and butter. Depending on the amount of additional ingredients, the nutritional value of the dish changes. The minimum content of kilocalories in 100 g of product is 112 kcal.
The ratio of KBJU per 100 g of product prepared in water without oil and salt:
- ash;
- starch;
- water;
- vegetable acids;
- sodium;
- potassium;
- phosphorus;
- magnesium;
- calcium;
- chromium;
- fluorine;
- iron;
- vitamins B, C, E, PP, D, A;
- choline;
- biotin.
Making puree is quite simple. To prepare, you need to peel the potatoes, cut them, put them in a saucepan and cover with cold water. Add salt to the water and cook the vegetable until tender. Then drain the water, leaving a little potato broth and pour it into a cup. Chop well and add warm broth. You can boil the puree and add milk, butter, and salt to it. Mashed milk with added butter has a calorie content of 271 kcal.
Boiled vegetable
Young potatoes are considered the healthiest, as they contain the maximum amount of nutrients. BJU ratio per 100 g:
The beneficial properties of young potatoes are as follows:
- strengthening the walls of blood vessels;
- pronounced antioxidant property;
- normalization of water-salt balance;
- prevention of the development of diseases of the digestive system.
The ratio of BJU when boiling potatoes in their jackets:
To prepare boiled potatoes in their jackets, you need to wash 1 kg of root vegetables well, put them in a saucepan, add cold water and cook until tender. Salt the water a little. Approximate cooking time 30 minutes. Potatoes can be eaten with or without skins. The peel contains a large amount of vitamin C.
Benefits of boiled product for human health:
- strengthening the immune system;
- mild diuretic effect;
- prevention of heart and vascular diseases.
Contraindications for use of the product:
- gallbladder diseases;
- liver diseases;
- increased gas formation.
Excessive consumption of boiled potatoes can cause serious harm to the body, which manifests itself in disruption of the esophagus. You should not eat a green product or one that has turned green, as it contains a high concentration of the toxic substance solanine.
External use
One potato, which has not been subjected to heat treatment, contains many useful substances that allow you to use the vegetable in its raw form. I make juice from raw potatoes, which is used for burns and severe wounds. Potato juice can be prepared using a juicer or grate the vegetable on a fine grater, then squeeze through cheesecloth. A decoction of the vegetable eliminates inflammation in the nasopharynx and is used as a solution for inhalation.
The calorie content of mashed potatoes per 100 grams depends on the recipe. This article discusses the benefits, harm, and number of calories in pureed milk, water, and pureed mushroom soup.
The calorie content of puree with milk per 100 grams is 84.1 kcal. In a 100 gram serving of the dish:
- 2.7 g protein;
- 2.6 g fat;
- 13.1 g carbohydrates.
Recipe for making puree with milk:
- peel and boil 1 kg of potatoes;
- heat and add 0.5 liters of 2.5 percent milk to the potatoes;
- milk and boiled potatoes are mashed and mixed with 1 lightly beaten egg;
- Add 25 g of butter to the puree. All components of the dish are mixed until a homogeneous consistency is obtained.
If you do not want to use raw eggs when cooking, we recommend the following puree recipe:
- 1 kg of potatoes, peeled and boiled;
- drain the water from the pan with the boiled vegetable;
- Hot potatoes are mashed, mixed with 2 tablespoons of sunflower oil, half a teaspoon of salt and 1 glass of hot milk.
Mashed milk with milk has a rich vitamin and mineral composition. It contains vitamins A, B1, B2, B4, B5, B6, B9, B12, C, E, PP, minerals iron, iodine, manganese, cobalt, selenium, fluorine, copper, molybdenum, zinc, chromium, chlorine, sodium , phosphorus, silicon, calcium, potassium.
Calorie content of water puree per 100 grams
The calorie content of water puree per 100 grams is 89 kcal. In 100 g of this dish:
- 2.4 g protein;
- 2.5 g fat;
- 15 g carbohydrates.
To prepare you need:
- 8 medium-sized potatoes, washed well, peeled, cut into quarters and boiled in water with salt (add 5 g);
- after boiling, the potatoes are pounded with half the broth;
- Whisk the hot puree with 20 g of butter and 1 chicken egg.
Water puree is highly beneficial. Such dishes are recommended to be added to the diet to prevent peptic ulcers and restore the gastric mucosa. Mashed potatoes without eggs and oil are included in the diet for many diseases of the heart and kidneys.
Calorie content of pureed mushroom soup per 100 grams
The calorie content of pureed mushroom soup per 100 grams is 55 kcal. In a 100-gram serving of this puree:
- 1.9 g protein;
- 2.9 g fat;
- 5.6 g carbohydrates.
Cooking steps:
- 0.8 kg of champignons and 0.2 kg of onions are finely chopped and fried in butter;
- lightly fry 100 g of wheat flour in butter;
- boil 0.35 kg of washed and diced potatoes in a saucepan;
- Add fried flour to the potato broth (add gradually), fried mushrooms with onions and boiled potatoes. Remove the pan from the heat;
- salt the dish to taste and mix with a blender;
- Boil the soup, remembering to stir, over low heat for 6 minutes.
Benefits of mashed potatoes
Among the beneficial properties of mashed potatoes are the following:
- With regular consumption of such a dish, the energy balance in the body is normalized and chronic fatigue is prevented;
- The puree is rich in fiber, which stimulates the gastrointestinal tract and ensures cleansing of waste and toxins;
- the beneficial properties of puree have been proven to strengthen the immune system and normalize the functioning of the nervous system;
- vitamins and minerals of the dish are necessary to maintain healthy skin, hair, nails;
- Puree has a low calorie content, so it is included in the diet for weight loss and dieting.
Harm of mashed potatoes
The harm of mashed potatoes appears if a person has an individual intolerance to such dishes. For some people, mashed potatoes cause flatulence, bloating, heaviness in the stomach, and problems with stool.
Starch puree is contraindicated in case of exacerbation of diseases of the liver, pancreas and gall bladder. Puree with added oil has a high fat content, so it is not recommended for gastrointestinal disorders, excess weight, high cholesterol, high blood pressure, heart and vascular diseases.
How much does mashed potatoes cost (average price for 1 jar)?
Moscow and Moscow region.
Mashed potatoes or, as the common people call the potato dish, toshchonka has long won worldwide recognition and love. It is perhaps difficult to find a place on planet Earth where one does not know or have never tasted it. South America is considered the birthplace of a perennial herbaceous plant, which is scientifically classified as a member of the Solanaceae family. And nowadays, in the region you can easily find wild subspecies of root vegetables.
There is not a single variety of potato that differs from each other not only in taste, size and appearance. Different types of potatoes grow in different climatic conditions. The excellent taste and consumer characteristics of the product have been actively used by humanity in cooking for more than 14 thousand years. The indigenous people of South America were the first to eat potatoes. The first documentary mentions of potatoes date back to the 16th century, when the Spanish conquistadors began to actively colonize the lands of the South American region. Potatoes were introduced to Spain from Peru.
In the Middle Ages, people were skeptical about everything new and unknown, so potatoes were an outsider for quite a long time. However, over time, Europeans appreciated not only the taste, but also the vitamin properties of potatoes and vegetable derivatives. Since then, the popularity of the root vegetable has only increased and nothing could influence mankind’s world love for potatoes. You can prepare an incredible number of dishes from potatoes. This fact speaks of boundless love and recognition of the vegetable.
Potatoes are boiled, fried, baked, and also stewed. Potatoes can be an independent dish (pancakes) or an excellent side dish for meat, fish or vegetable culinary masterpieces. The scope of use of potatoes is limited only by imagination, taste preferences and the skill of the cook. Today we would like to pay close attention to mashed potatoes. This dish has been known since the Middle Ages, when mashed potatoes were first made from potatoes, milk and butter.
Composition of mashed potatoes
The original composition of mashed potatoes has survived to this day without much change. Mashed potatoes often contain other ingredients, such as spices, vegetables, meat or meat products. The calorie content of mashed potatoes depends on the initial composition of the ingredients for the dish. Mashed potatoes made with water are much lower in calories than products made with milk. For dietary nutrition, mashed potatoes are prepared exclusively with water, without adding salt or oil.
The average calorie content of mashed potatoes is 106 Kcal per 100 grams of product. This is not much at all at first glance. However, the calorie content of the product can change dramatically, for example, due to the main meat dish, along with which a side dish of mashed potatoes is served.
The benefits of mashed potatoes
The benefits of mashed potatoes lie in the chemical composition of the product, which is enriched with a sufficient amount of beneficial vitamins, minerals and other biologically active components. For example, potatoes contain a record amount of natural starch, as well as fiber and protein. These elements contribute to the excellent nutritional properties of mashed potatoes.
In addition, the benefit of mashed potatoes lies in the content of vitamins C, B1, B2, B6, PP, as well as carotene and inositol. Mashed potatoes are considered a healthy vegetable complementary food for infants. However, mashed potatoes are useful for eating not only for children, but also for adults. The excellent taste and vitamin composition of mashed potatoes make it possible to classify the dish as a dietary food that is healthy for the human body.
Calorie content of mashed potatoes 105.89 kcal
Energy value of mashed potatoes (Ratio of proteins, fats, carbohydrates - bju):
: 2.5 g (~10 kcal)
: 4.18 g (~38 kcal)
: 14.68 g (~59 kcal)
Energy ratio (b|w|y): 9%|36%|55%
