Calorie content of potatoes: health benefits and harms of fried, boiled potatoes and mashed potatoes

One of the foods that we most often eat is potatoes. In this regard, many are interested in what the calorie content of boiled potatoes is. When boiled, it is used not only as a side dish, but also as an independent dish. Potatoes are an important component of soups and many main courses, so it is almost impossible to imagine a daily diet without this valuable food product. Let's figure out how many calories are in potatoes.

Related Products

Sweet potatoes (91 cal) Jacket potatoes (82 cal) Red potatoes (70 cal) White potatoes (69 cal) Baked potatoes (93 cal) Roasted boiled potatoes (270 cal) Potato hashbrowns (213 cal) ) Fried Potatoes (168 cal) Raw Potatoes (74 cal) Whole Fried Potatoes (124 cal) Potato Skins (58 cal) Potato Flour (Starch) (357 cal) Potato Pancakes (268 cal) Potato Salad (143 cal) Baked Potatoes (125 cal) Canned Potatoes (55 cal) Frozen Potatoes (77 cal) Potato Casserole (90 cal) Mashed Potatoes (106 cal) Microwaved Potatoes (112 cal) .) Cooked Potatoes (79 cal)

Benefits and contraindications of boiled potatoes for weight loss

Thanks to its minerals and vitamins, boiled potatoes are an integral part of a balanced diet. Boiled potatoes contain a large amount of fiber, which normalizes intestinal function. Fiber relieves flatulence and constipation, which often accompany the start of a diet. It also helps cleanse the body of waste, toxins and half-life products.

Boiled potatoes, whose calorie content and hypoglycemic index allow them to be used during a diet, should be consumed only in the first half of the day. There is a time limit due to the fact that boiled potatoes contain complex carbohydrates.

Energy is released from them more slowly, which leads to a prolonged absence of hunger. After a portion of boiled potatoes, you don’t feel like eating for 5-6 hours. However, it is not recommended to overuse boiled potatoes: if you consume more than 150 grams at a time, excess carbohydrates will lead to weight gain and an increase in body fat.

You can increase the rate of potato consumption only in several cases:

• daily strength loads lasting more than 1 hour;
• daily cardio exercises in the evening, lasting more than 1.5 hours;
• psycho-emotional stress.

Boiled potatoes, due to their high starch content, which has a high calorie content, are not recommended for daily consumption. During the diet, it is optimal to eat potatoes every other day. In addition, it is recommended to store the prepared product in the refrigerator for 24 hours before use.

At an average temperature of + 1°C, during this time the starch contained in the tubers has time to transform into a resistant form. In this form, the hypoglycemic index of the component is significantly reduced. However, the latter factor does not mean that the product can be consumed without the restrictions set above.

Composition of nutrients, BJU

Boiled potatoes

Calorie content and nutritional value of potatoes

Potatoes are a fairly high-calorie product, as they have a high starch content. The energy value, usefulness of the vegetable and its calorie content vary depending on the cooking method. BJU indicators of the most popular root vegetable dishes:

Calorie content of one serving of potato dish is calculated taking into account its weight. An unpeeled medium-sized tuber weighs 192 g; after peeling, the vegetable loses 20 g of weight, and after cooking it gains a calorie content of 142.76 kcal.

The puree, which contains butter and milk, has a calorie content of 133 kcal. This indicator can be reduced if you prepare a dish with the addition of broth, without butter and with a minimum amount of milk. Thus, the calorie content of crushed potatoes without fat additives will be 126 kcal per 100 grams of product.

Boiled Potato Recipes

Boiled potatoes (the calorie content allows them to be used in dietary nutrition) are suitable for many dishes as the main ingredient.

Depending on your preferences, you can prepare a variety of broths or types of main courses and side dishes:

Steamed potatoes with herbs

Products for 1 serving:

• 160 g fresh potatoes;
• 1 cloves of garlic;
• 1 sprig of dill;
• 1 bow arrow;
• 5 ml oil;
• salt.

Treatment:

1. Peel fresh potatoes.
2. Cut each tuber crosswise to form 1 half.
3. Peel the garlic cloves and cut them lengthwise with a knife. It is important that the notches are not deep, a maximum of 1-1 millimeters.
4. Pour 150 milliliters of water into a saucepan with a volume of 1-1 liters and place on the hob: if it is gas, turn the burner on to 1, if electric - to 7.
5. Place potatoes and garlic on a steaming rack. If there is no stand, you can use an iron sieve. Plastic utensils are prohibited.
6. Place the dishes in a pan of boiling water and cover with a lid. Cook for 15 minutes.
7. The water should not touch the dishes with potatoes.
8. Finely chop the dill and onion, add salt and mix with olive oil.
9. Using a teaspoon, grind the dill and onion into the resulting mixture until smooth.
10. Remove the finished potatoes from the steam bath, transfer to a deep bowl and add a mixture of herbs and butter.

Consume only fresh, warm. If you put a dish in the refrigerator overnight, it will lose all its beneficial properties and taste.

Vegetable boiled potatoes

Ingredients for 1 serving:

• 100 g raw potatoes;
• carrot;
• 6 cloves of garlic;
• half a red sweet pepper;
• half a yellow pepper;
• 1 medium onion;
• 1 bunch of dill;
• 5 arrows of green onions;
• 1 sprig of cilantro;
• 1 sprig of parsley;
• A tablespoon of refined olive oil;
• add salt to taste;
• turmeric.

Preparation:

1. Peel the carrots and cut into 1 half.
2. Peel the garlic.
3. Rinse the peppers with cold water.
4. Peel the onion and cut in half.
5. Finely chop the green onions and dill. Divide the chopped greens into equal halves.
6. Pour cold water into a 1-1 liter container, add salt and put on high heat: if the stove is gas, then turn the burner to 5, if the stove is electric, then turn the burner to 9.
7. When the water in the pan boils, add turmeric, prepared vegetables and some chopped herbs. Cook for 15 minutes.
8. Remove all vegetables from the prepared broth.
9. Peel the potatoes and put them in the prepared broth. Cook for 16-15 minutes. Potatoes are placed in tubers. If you cut it during cooking, the product will lose its shape and fall apart.
10. Tear the leaves from the cilantro and parsley and tear them into small pieces with your hands.
11. Mix the remaining chopped onion and dill with cilantro and parsley. Season with olive oil, salt and stir.
12. Remove the finished potatoes from the broth, place on a dish and season with olive oil and herbs.

Boiled potatoes with olive oil

Semi-finished products for 1 serving:

• 150 g peeled potatoes;
• 50 g olive oil;
• a bunch of dill;
• salt pepper.

Cooking:

1. Pour 1-1 liters of water into a saucepan and place over medium heat.
2. Cut the potatoes into 1 piece and place in a saucepan. Cook for 10 minutes.
3. Finely chop the dill and onion and mix.
4. Add olive oil and salt to the resulting mixture, to taste. To stir thoroughly.
5. Place the finished potatoes in a deep bowl and pour a mixture of oil and herbs.

Boiled dietary potatoes with tomatoes

Ingredients for 1 serving:

• 150 g medium unpeeled potatoes;
• 15 ml refined olive oil;
• 1 medium tomato;
• greens: dill, onion, parsley;
• salt to taste.

Cooking method:

1. Rinse the potatoes under cold running water and place in a 1.5-1 liter saucepan.
2. Fill the pot with potatoes with water. The potatoes should be completely submerged in water. Add salt to taste.
3. Place the pan on medium heat for 15 minutes.
4. Finely chop the tomato, add salt and mix with olive oil.
5. Finely chop the greens and add to the oil and tomato mixture.
6. Place the finished potatoes in a deep bowl and season with the resulting mixture.

Country potatoes

Ingredients for 1 serving:

• 1 medium tuber in peel;
• 1 medium tomato;
• 1 sweet red pepper;
• 1 medium carrot;
• 1 bunch of sorrel;
• salt to taste.
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Cooking method:

1. Peel the potatoes, rinse under running cold water and cut into 1 piece.
2. Wash the red pepper and cut into 6 pieces.
3. Wash the tomatoes and cut them in half.
4. Wash the carrots and cut into 6 equal parts.
5. Place the prepared ingredients in a 1 liter saucepan, add cold water and place over medium heat for 10 minutes.
6. Tear the sorrel into small pieces with your hands and add to the vegetables 10 minutes before they are ready.
7. After 10 minutes, drain the water from the pan. Crush the vegetables with a fork. Add salt to taste.

Serve the dish hot. Do not leave in the refrigerator the next day.

How to store boiled potatoes

After cooking, boiled potatoes can only be stored in the refrigerator, in a closed plastic or glass container. The product should not be tightly closed. In a closed space, bacteria quickly multiply and spoil potatoes.

State standards and regulations for storing the product say that the shelf life of boiled potatoes is a maximum of 18 hours. After the expiration date, it is dangerous to eat. However, state standards are designed for public catering establishments.

When storing boiled potatoes at home, if you have a good refrigerator with an air convection function, the product can be stored for up to 1 day. However, potatoes often spoil earlier. If you eat boiled potatoes after 1 day, there is a high risk of poisoning.

To understand whether boiled potatoes are spoiled, you need to pay attention to a number of signs:

• a white coating similar to hairs appeared on the product;
• pressing on the potato leaves a dent;
• potatoes are covered with transparent mucus;
• unpleasant odor from the product.

If one of the signs is detected, the dish is dangerous to eat.

Not harmful, but useful

Properly cooked potatoes are not only tasty, but also healthy. This vegetable contains carbohydrates, proteins and very little fat. If you eat 300 grams of tubers per day, you can provide the body with the daily requirement of potassium and phosphorus. By the way, in terms of the content of the former, potatoes generally hold the record among all food products.

Potassium salts remove excess water from the body. Therefore, the root vegetable is recommended to be included in the diet of people suffering from various kidney and heart diseases. Those who serve potato dishes during feasts with large amounts of alcohol also act very wisely. This way the chances of recognizing yourself in the mirror the next morning are much greater: the vegetable prevents the appearance of swelling.

This root vegetable is also useful for those who monitor blood cholesterol levels. Potato starch has the ability to reduce it, thus preventing the development of sclerosis.

Contains potatoes and large amounts of ascorbic acid. Young potatoes are especially rich in it, 100 grams of which can contain up to 20 mg of vitamin C. This is about a third of the daily requirement of an adult. However, over time, the vitamin in the tubers is destroyed, so that by spring, the root vegetables, which have lain in storage all winter, are practically deprived of it.

However, other useful substances, such as folic acid, magnesium, phosphorus, vitamins B and PP, easily tolerate long-term storage, so even fruits that have survived winter can be very beneficial for the body.

It remains to add that you can eat potatoes even during periods of exacerbation of ulcers and gastritis. It does not irritate the mucous membrane of the stomach and intestines.

To preserve as much of the beneficial substances of potatoes as possible during cooking, there are several tricks:

– Do not pour a lot of water while cooking potatoes. All vitamins that are included in its composition are water soluble;

– For the same reason, you should not store peeled potatoes in cold water for more than 20 minutes;

– You cannot cook potatoes over high heat; the water in the pan should boil only a little;

– When boiling potatoes, cover the pan with a lid, leaving only a small hole for steam to escape.

Secrets of cooking boiled potatoes

To prepare a delicious potato dish, you can use the following tricks and secrets:

• Before cooking, rinse the peeled potatoes in running cold water. When washing a peeled root vegetable, the starch, which is very abundant under the skin, is washed off;
• When boiling potatoes, you can add bay leaves. It adds bitterness to the dish and refreshes the taste;
• 5 minutes before the end of cooking, add finely chopped dill. The potatoes will absorb the taste of the greens, which will give the dish a spring mood;
• add a pinch of turmeric while cooking. The spice will add a sweetish taste to the dish;
• Do not overcook potatoes for more than 15 minutes. After 15 minutes the dish will lose all its beneficial properties.

Potatoes and weight loss

When mentioning the potato diet, many are surprised, because they know that this root vegetable is quite high in calories. But experts consider it, like all mono-diets, to be very effective . It is recommended to “go on” such a diet at the very end of summer, when new potatoes appear on the markets, which contain the maximum amount of various useful substances and very little starch.

Of course, the ideal option is potatoes from your own plot , but not everyone has this opportunity, so you will have to be content with purchased ones.

Such a diet is not varied, so it is necessary to take a complex of vitamins and minerals in the process.

There are several options for the potato diet: quick, designed for 3 days, and weekly. The first one can be used as fasting days, but it is quite tough, although it allows you to lose up to two kilograms of weight.

The three-day potato diet involves drinking only a glass of milk without fat for breakfast, eating 250 grams of mashed potatoes, boiled in water and unsalted, for lunch, and for dinner – an egg, some greens with vegetable oil and 200 grams of boiled potato salad. You need to drink plenty of fluids, you can snack on kefir, also low-fat and very little.

This diet is not balanced, and the body experiences stress. It is recommended to use this potato diet once every four months.

How to choose ingredients for boiled potatoes

During the diet, it is important to monitor the balance of food, the nutritional value of each individual product and the ratio of nutrients in the dish. Boiled potatoes (the calorie content allows them to be used as a universal side dish) can be used in combination with other products.

It is necessary to take into account that if you add foods with a high hypoglycemic index to a dish with boiled potatoes, instead of a healthy product you will get a harmful one. When creating a menu that includes boiled potatoes, you need to select products that have a hypoglycemic index below 10.

The best additives for potatoes are:

• dill;
• parsley;
• refined virgin olive oil;
• green onions;
• boiled turkey fillet or skinless chicken breast;
• fresh tomatoes;
• fresh cucumbers;
• daikon;
• celery.

It is strictly forbidden to use:

• pork;
• chicken thighs and wings;
• salo;
• pickles of all kinds;
• white cabbage.

Replacement of prohibited products is possible only with acceptable or close to them:

• replace pork with boiled beef;
• pickles can be replaced only with fresh vegetables;
• white cabbage on broccoli.

In addition, you need to take into account that some types of diets should avoid red meat. Regarding the use of vegetable oil in combination with boiled potatoes, special mention must be made. The fact is that some nutritionists focus on olive oil.

However, not everyone can afford to use this expensive product. In this case, the regional factor must also be taken into account: olives do not grow in Russia and the traditional, genetically familiar oils are sunflower and flaxseed. Therefore, there should be no restriction on their use.

In addition, these types of oils are necessary for the complete absorption of a number of vitamins. A caveat must also be made regarding the ban on pickles. The main harm of these products is their high salt content. To reduce it, it is recommended to soak the pickles for 24 hours in cold boiled water.

Menu for weight loss with product

A diet with boiled potatoes will allow you to lose 1-7 kg in a week. Several options can be used as a daily menu.

Option 1

Breakfast: 100 ml low-fat kefir. Lunch: 110 g of boiled potatoes without side dish. Dinner: tomato salad.

Option 2

Breakfast: 1 egg in any form. Lunch: 150 g of boiled potatoes without side dish. Dinner: 100 g of kefir.

Option 3

Breakfast: 100 ml of any dairy product. Lunch: 100 g of boiled potatoes and 100 g of boiled chicken breast Dinner: salad of tomatoes, cucumbers and daikon.

Regardless of the chosen diet menu, boiled potatoes, which have low calorie content, will be a faithful assistant in losing weight. The main thing is to strictly observe the volume of consumption so as not to harm the body.