Boiled potatoes- a common dish that is prepared simply and quickly. It is served both independently and as a side dish for any meat. The calorie content of boiled potatoes can be different and depends on the method of its preparation and the use of additional ingredients.

Composition of boiled potatoes

The root crop, which was prepared by cooking, retains its composition of nutrients and nutrients as much as possible. As for the energy value, the calorie content of boiled potatoes in 100 grams is 84 kcal.

Energy composition

  • 16.5 carbs;
  • 0.5 fat;
  • 2.0 proteins.

Changes due to the inclusion of additional ingredients in the recipe different kind and quantities. It is also influenced by the way the dish is prepared: in uniforms or without peel.

For example, the calorie content of boiled potatoes with butter is 118 kcal (per 100 g of the dish). Energy composition the following (provided that 20 g of butter and 40 g of greens are taken per kilogram of tubers):

  • 15.5 carbs;
  • 4.1 fat;
  • 1.9 proteins.

The main ingredient in potatoes is starch. Its content is 13-25%, it depends on the type of variety and the time of storage of root crops. During the cooking process, the starch content does not change or slightly decreases.

Vitamins and minerals

A boiled root crop retains almost the entire composition of vitamins:

  • choline - 13 mg;
  • vitamin C - 7-8 mg;
  • vitamin PP - 1.5 mg;
  • folic acid - 10 mcg;
  • phyllolichon - 2 mcg.

Also in small quantities are vitamins of group B (namely B, B2, B6), as well as vitamins D and E, carotene.

The amino acids which are a part of boiled tubers are acquired quickly and well. Thanks to minerals, the body is alkalized.

The composition of minerals is rich in:

  • iron - 0.31 mg;
  • potassium - 328 mg;
  • calcium - 8 mg;
  • magnesium - 20 mg;
  • manganese - 0.14 mg;
  • copper - 167 mg;
  • sodium - 5 mg;
  • selenium - 0.3 mg;
  • phosphorus - 40 mg;
  • zinc - 0.27 mg.

The calorie content of boiled potatoes in 100 grams, as well as its composition, depends on the shelf life of the finished dish. In fresh boiled tubers, the maximum composition of trace elements and vitamins is preserved. The longer they are stored, the more useful properties are lost.

How many calories are in boiled potatoes

A raw root crop has a relatively low calorie content: only 80 kcal per 100 g. During cooking, it can decrease or increase - it all depends on the preferred type of cooking and the method of serving.

The calorie content of potatoes boiled with butter increases significantly, and if you boil it in water, it becomes lower or slightly higher:

Depending on the type and method of cooking, the number of calories in boiled potatoes varies:

  • with peel (“in uniforms”) - no more than 75 kcal;
  • young with skin - 68 kcal;
  • without peel - from 84 kcal;
  • young without peel - 77 kcal.

Also, the calorie content of boiled potatoes as a full-fledged dish depends on the products with which it is served:

  • mushrooms - 105 kcal;
  • garlic + vegetable oil - 125 kcal;
  • lard - 175 kcal.

Thus, the calorie content of boiled potatoes in their skins is the lowest. The value is even lower if the root crop is a young variety. That is why the dish is considered dietary and is recommended for those wishing to bring their weight back to normal.

How Low Calorie Boiled Potatoes Can Help You Lose Weight

Eating less to lose weight is a common misconception. In fact, the process of weight loss depends on the ratio of consumed and expended kilocalories per day.

Weight loss is successful when the number of kilocalories consumed daily is less than the individual threshold for maintaining body weight. With a standard threshold of 1000 kcal per day, you should consume no more than 900 kcal. If more - the weight will increase, much less - too. A nutritionist determines the calorie threshold with an individual calculation of height, body weight and physical activity.

The potato diet is one of the effective means for weight loss, if the recommendations of nutritionists are followed. The calorie content of potatoes boiled in water is very low, so it is an ideal product for a mono-diet. The best time to lose weight “on potatoes” is the end of summer. At this time the market offers various varieties young potatoes with the maximum content of nutrients and minimum starch.

There are several options for the potato diet:

  • fast (lasting 3 days);
  • 7 days.

The first option is great for unloading days and allows you to lose 1-4 kg of weight. It is not recommended to eat anything other than tubers cooked on water (200-300 g), kefir (or skimmed milk - 1-2 cups), greens and plain unboiled water.

The second option involves the following menu:

  • Breakfast - a glass of kefir or low-fat milk;
  • Lunch - 250 g of unsalted puree on the water with a small amount of greens;
  • Dinner - an egg and 200 g of boiled root vegetable salad with cucumber, herbs and a small amount of vegetable oil.

The potato diet is not balanced, it can lead the body into a state of stress. That is why it is recommended to use it with a break of 4 months.

The mention of this type of diet is doubtful for many, since the root crop is considered high-calorie. But getting better from boiled potatoes, cooked properly and eaten in reasonable quantities, is impossible.

How to boil potatoes

For those who adhere to the principles proper nutrition and strives to keep his figure normal, experts give recommendations on cooking boiled potatoes.

  1. For taste, garlic or dill are added to the pot with the tubers being cooked. If the dill is chopped, it is wrapped in gauze.
  2. The skin of potatoes "in their uniforms" will remain beautiful and even if you add 4-5 drops of vinegar to the water.
  3. Before cooking the tubers in their skins, they are thoroughly washed, then dipped in hot water. So the protein will curl up, so that the amino acids will not be destroyed during the preparation and storage of the finished dish.
  4. Reduce the cooking time by adding butter or margarine to the water.
  5. On average, the process of cooking a root crop does not exceed 20 minutes over medium heat. In order for all tubers to reach readiness at the same time, it is better to choose them of the same size.
  6. Pour enough water into the pan so that it only covers the stacked vegetables, but does not exceed their level.
  7. So that the dish does not have a bitter aftertaste, not yet boiled, but already hot water is drained from the pan, poured with clean hot water.
  8. Vitamin C is preserved as much as possible if the tubers are dipped in already boiling salted water, and then simmered under a closed lid.
  9. Root crops will not crumble and will retain their shape if you throw three circles of pickles into the water.
  10. The benefits of the dish will be higher if the potatoes are mashed immediately after cooking.
  11. Potato dishes react with aluminum, as a result of which a large amount of useful substances are lost. Therefore, it is better to store them in aluminum, glass, plastic dishes.
  12. raw egg, driven in before mashing the puree, makes the dish healthier and less high-calorie.
  13. Old tubers cannot be boiled in the peel: it is peeled in a thick layer, because a substance harmful to health, solanine, has accumulated under it. To avoid its negative influence, 2-3 cloves of garlic are added to the pan, and the primary water (hot to boiling) is drained.
  14. You can not eat green root vegetables - they contain a lot of solanine, which has penetrated deep inside.

Jan-4-2013

About boiled potatoes:

Oh this one boiled potatoes! Potatoes are probably the most common and popular representative of vegetables. For centuries, it has been eaten as an independent dish or as a side dish. The calorie content of boiled potatoes often does not exceed 80 calories per 100 grams of this product. But, of course, this is far from its only useful feature.

Potato tubers contain from 15 to 30% of dry matter, mainly starch, mineral salts of calcium, iron, iodine, potassium, sulfur, etc. The value of potato proteins is determined by the presence of significant amounts of essential amino acids in them - valine, lysine, phenylalanine, tryptophan, leucine , isoleucine, methionine and threonine, which the human body does not synthesize.

We all are well aware that there are many different vitamins in potatoes. But no one needs to be told about the benefits of vitamins, we all see what is happening to us during the “transitional period” of the off-season, when it is often not possible to purchase products containing essential substances, including vitamins. This is where the beloved, ubiquitous potato comes to the rescue.

Analyzing vitamins separately, we find out the following. It turns out that potatoes contain such a vitamin as B3, that is, pantothenic acid, which is responsible for the neutralization of alcohol in the liver.

The presence of vitamin B6 in the composition of the tuber helps protect the body from radiation exposure. Vitamin B6 itself (pyridoxine) is necessary for the conversion of linoleic acid into a biologically active acid, arachidonic fatty acid, whose task is to stimulate the secretion of hydrochloric acid in the stomach.

Perhaps, at first glance, the presence of this vitamin in the body may seem insignificant to you. However, let's figure out what will happen if it is not found or its quantity is insufficient.

Pyridoxine deficiency causes nausea, damage to the mucous membranes of the eyes, mouth, lips, tongue, and convulsions. In addition, blood circulation and digestion are disturbed, insomnia appears, or, in contrast to it, drowsiness and depression.

Considering other vitamins, we also find in potatoes a vitamin that has been painfully familiar and beloved by all of us since childhood, vitamin C, that is, ascorbic acid, which neutralizes cholesterol in the blood, protects our body from poisons, is used as an anti-stress agent.

Like vitamin B, vitamin C has a relative, nothing more than vitamin P (rutin). This vitamin is of interest to us for two reasons: firstly, it is found in potatoes, and secondly, in collaboration with vitamin C, this vitamin strengthens the walls of blood vessels, reduces increased arterial pressure and stimulates the functions of the adrenal cortex, enhances bile secretion.

Cardiovascular disease sufferers know this medicinal product like nicotinic acid, or niacin. Its essence is vitamin PP, which has a complex effect on the cardiovascular system, which is expressed in the fact that it first accelerates heart contractions, and then slows them down.

Nicotinic acid improves the absorption of vegetable proteins by the body, regulates the motor and secretory functions of the stomach, increases liver activity, aimed at removing and destroying toxins.

The relatively low calorie content of boiled potatoes is successfully combined with high nutritional value. This vegetable contains starch, which has anti-inflammatory properties, which is especially important for ailments of the gastrointestinal tract (not in the acute stage), for arthritis, and for various colds.

Composition of boiled potatoes:

The calorie content of boiled potatoes, for 100 grams of this product is only 82 kcal. For the same 100 gr. protein accounts for 2 grams, carbohydrates - 16.7 grams and fats - 0.4 grams. To compare, we give the calorie content of fried potatoes and french fries (the latter, by the way, is a very popular dish). So 100 grams of fried potatoes account for 266 kcal; 15.1 gr. fat, 3.8 gr. proteins and 29 gr. carbohydrates. And for 100 gr. french fries indicators will be as follows: calorie content - 192 kcal; fats - 9.5 gr.; proteins - 2.8 gr.; carbohydrates - 23.4 gr.

If we compare the calorie content of boiled potatoes with other types of dishes, then, for example, stewed potatoes will show an energy value of 250 kcal, and this is due to the fact that there are some other products in the stew. A favorite baked potato without a peel has a calorie content of about 77 kcal, but a baked potato with a peel has about 136 kcal.

The result of our comparison is obvious: boiled potatoes have the lowest calorie content. And those who want to lose weight should avoid eating fried potatoes and french fries, as they have a fairly high nutritional value.

Well, the calorie content of boiled potatoes, however, like all vegetables, is low and amounts to:

82 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of boiled potatoes per 100 grams:

Proteins - 2.0

Fats - 0.4

Carbohydrates - 16.7

And what is the calorie content of boiled potatoes, cooked different ways? But this one:

Calorie table of boiled potatoes, per 100 grams of product:

BUT the nutritional value boiled potatoes cooked in different ways, like this:

Table of nutritional value of boiled potatoes (BJU), per 100 grams of product:

Recipe? Recipe!

How to boil potatoes properly? Here is one of the recipes:

Boiled potatoes:

Products:

  • Potatoes - 1-1.5 kg.
  • Butter - 30-50 gr.
  • Dill - 30-50 gr.

Potatoes are peeled, cut into large pieces, placed in a saucepan and poured with cold water. Cooked over high heat. When the water boils, the dish is salted, the fire is reduced and, having covered the pan halfway with a lid, boil the potatoes until tender. Readiness can be recognized with a knife - the blade should freely pierce the potato.

When the potatoes are ready, the water in which they were boiled is immediately drained.

Put in a pot with boiled potatoes butter and pre-chopped dill. Then cover the pan with a lid and shake vigorously - several times - this is necessary so that the butter and dill are evenly distributed over the potatoes.

The dish is ready, enjoy the result! And the low calorie content of boiled potatoes will not spoil your figure.

Potato is a vegetable that has firmly entered the daily diet of modern people. However, there is an opinion among the people about the high calorie content of potatoes, so those who want to lose weight try to use it as little as possible.

In fact, the calorie content of potatoes and its benefits to the body directly depend on the method of its preparation. On my own raw potatoes contains only about 75 kcal per 100 grams product.

Kcal per 100 g of product:

If we talk about boiled potatoes, then its calorie content depends on the type of cooking, namely:

A boiled potato with its skin contains about 77 kcal per 100 grams product

If you peel potatoes before cooking, its calorie content will increase. up to 80 kcal per 100 grams product

Mashed potatoes, cooked classic recipe with the addition of milk and butter, contains about 133 kcal per 100 grams product.

But if you use instead of milk plain water, you can reduce the calorie content to 121 kcal per 100 grams.

Favorite by many, fried potatoes are indeed quite high-calorie. If you fry it in vegetable oil, it will contain about 203 kcal per 100 grams product, and if you use lard for frying, the calorie content of such a dish will be 212 kcal per 100 grams.

French fries are the calorie champion. 100g such potatoes contain 316 kcal.

Young boiled potatoes contains about 61 kcal per 100 grams product.

What is inside

The potato is very useful vegetable, as it contains a lot of elements necessary for the human body.

It contains vitamins of group PP, B and FROM that help to strengthen immune system and improve the functioning of the hematopoietic system. Substances such as potassium, phosphorus and magnesium. They have a beneficial effect on the functioning of the cardiovascular system and regulate blood pressure. In addition, potatoes contain a lot of protein and essential amino acids for the body.

Despite the usefulness of potatoes, it also contains unwanted substances for the body, such as starch and nitrates.

To reduce the amount of harmful substances, before cooking any dishes from potatoes, you should leave it in cold water for several hours. Water, which will draw out all harmful substances from the vegetable, must then be poured out.

If you come across a green or sprouted potato, do not eat it, because it contains such toxic substance, how solanine.

Thanks to saturation beneficial substances, potatoes are an indispensable product for human nutrition, so you should not completely abandon it even during a diet.

Potatoes cooked in the right way contain a small amount of calories, and also have a diuretic effect, allowing you to remove excess fluid from the body and promote weight loss.

Exists mono-diet for weight loss using potatoes, as well as potato-kefir diet. The forbidden food for those who want to lose weight is only fried potatoes and french fries.

In the process of frying, potatoes lose most of their vitamins, and instead acquire a high calorie content. It is difficult to digest and has a carcinogenic effect due to the fat used in frying.

How to choose potatoes

When buying potatoes, you should pay attention to its appearance. It should not be greenish, and it should not have sprouts and eyes. To check if a potato is saturated with nitrates, you just need to pick off a piece of its peel with your finger. Potatoes that have been grown without the use of fertilizers will crackle with this action, and potatoes saturated with nitrates will appear wet. As for the size of potatoes, it is better to choose medium ones, because they contain the greatest amount of nutrients.

How much can you eat

The daily intake of potatoes for an adult is 350-400 grams, and for a child - 150 grams.

For potatoes to bring maximum benefit should be used as part of a healthy diet. It could be baked or boiled potatoes with skins, steamed potatoes, and stewed potatoes. At the same time, young tubers are considered more useful than old ones.

So, potatoes can be called a healthy vegetable, if used correctly. Of great importance are also those foods that you eat with potatoes.

If you want to lose weight, then it is better to use vegetables or boiled fish as an addition to potatoes. The reasonable use of properly cooked potatoes will bring invaluable benefits to the body. The only contraindication to eating potatoes is diabetes.

For most people, potatoes are very popular. This is explained very simply, because the vegetable is nutritious and hearty product. It can be used to make many delicious meals. Despite the current fashion healthy eating, potatoes in any form continue to be in demand and indispensable vegetables on the tables of most families. For this reason, many are worried about the calorie content of an irreplaceable vegetable. How many calories are in boiled potatoes and in what form should they be consumed?

An irreplaceable vegetable

The potato belongs to the nightshade family and only its tubers are used for food. He came to us thanks to Tsar Peter I, he first brought a vegetable from Holland. Since then, he has fallen in love with many and has become one of the most indispensable vegetables at any time of the year. South America is considered its homeland, where potatoes can still be found in the wild.

It is often called "second bread" because it is always available and can easily satisfy hunger. Potatoes are quick and easy to prepare in any form:

  • boiled;
  • in baked;
  • fried.

From it prepare the first and second courses, added to salads and side dishes. The best taste qualities of potatoes can be appreciated in boiled form. It is most often cut into medium-sized pieces and boiled, cooked deliciously and mashed potatoes. Boiled potatoes in their skins will be especially tasty if you add butter to it and sprinkle with fresh herbs. Many recipes for dishes with potatoes have been invented, which are often prepared for the whole family. For this reason, the question arises, how many calories are in your favorite vegetable? In what form is it better to use it so as not to harm health and not gain excess weight?

Potato calories

For centuries, potatoes have been eaten daily. The calorie content of a vegetable will depend on how to cook it, in what form and with what it is served on the table. Raw, there are 70 calories per 100 grams. There are not much more calories in a boiled vegetable, total 82 units:

  • proteins - 2.0 gr;
  • fats - 0.4 gr;
  • carbohydrates - 16.7 gr.

Given that the daily calorie intake is about 1200-1500 calories, then the calorie content of boiled potatoes is very small. boiled potatoes preserves almost all vitamins and microelements after heat treatment:

It is believed that in potato soup contains the least calories - 39 units. It turns out that the smallest the energy value boiled potatoes in their skins. Calorie content in 100 grams of such a vegetable is only 75 calories. The number of calories of boiled potatoes will depend on various products in the finished dish . For example, in 100 grams:

  • with butter 130 kcal;
  • with mushrooms 105 kcal;
  • With vegetable oil, garlic and fragrant herbs 125 kcal;
  • with spices and bacon 175 kcal.

The most useful and low in calories is boiled potatoes in their skins. Almost the same nutritional value in baked potatoes with peel. Definitely recommended remove the peel from boiled and baked vegetables. It contains all the pesticides and other harmful substances accumulated by the vegetable. It gives all the most useful in the cooking process, leaving only harmful substances in itself.

lovers fried potatoes you should know how many calories are in this dish. It is estimated that there are only 150 calories in 100 grams of such a dish, which is not so much. Usually, a fried vegetable is consumed along with meat, which contains a lot of calories.

Another calorie-dangerous dish is french fries. It is cooked with a lot of oil, and it provides a lot of extra and unhealthy calories. Total in the finished dish contains 400 kcal. Popular chips have even more - 500 calories.

In addition to the taste, potatoes are also famous for their beneficial properties. It is used in folk medicine for many diseases. In boiled form, it has the same properties as fresh vegetable. It contains a large amount of antioxidants that protect the body from the development of cancerous tumors. They also help slow down the aging process, strengthen the walls of blood vessels, help maintain youth and health.

The starches found in potato tubers help remove bad cholesterol from the blood serum and liver. The vegetable is recommended for use in diseases of the digestive tract, kidneys and heart, edema. It has diuretic and antiscorbutic properties.

By prescription traditional medicine it is useful to drink juice from fresh tubers. A boiled vegetable is useful for diseases of the respiratory organs, inhalations are made with it.

You should know that peeled tubers left in water for a long time quickly lose their beneficial features . If raw peeled potatoes are dipped immediately into boiling water, they will lose only 20% of all nutrients.

It is recommended to cook it in a container with a tightly closed lid and do not use copper or tin utensils for cooking. In it, the vegetable loses a lot of vitamin C. It is advisable not to digest the tubers and try not to warm up ready meal repeatedly several times. It is best to prepare the required portion and eat it immediately. In this form, the vegetable will give all its best properties and benefit the body.

It's hard to imagine what a Russian table would be like without potatoes. But in order to once spread this culture, it took considerable effort. In the "pre-potato" period, cabbage, turnips, beets and other vegetables, which have a fundamentally different chemical composition. In particular, potato tubers have a high content of water (up to 77%) and starch (17.5%). In addition, the tubers contain sugars, proteins, mineral salts and vitamins K, PP, B1, B6, B2.

Potato proteins (tuberins, glutamines) are not much inferior to egg proteins or meat products in terms of biological significance. They include and are represented by a successful combination. But the protein component has almost no effect on how many calories are in boiled potatoes, since in percentage terms it occupies about 1-2 percent of the total volume of the product. But starch, which gives carbohydrates (up to 20 grams per 100 grams of potatoes), primarily determines the nutritional value of tubers.

How many calories are in boiled potatoes? It depends on the variety of tubers, the period and conditions of their storage. There are potatoes with a high dry matter content (25-29%), medium (up to 25 percent) and low (below 22%). The higher the dry matter level, the more starch in the product. Also, this indicator is affected by low temperature (about 2 degrees Celsius) and a long shelf life. These parameters reduce the level of starch, however, converting it into various types of sugars.

On average, raw potatoes contain 83 kcal per 0.1 kg. Calories in boiled potatoes in their level almost correspond to the calorie content raw product or have a lower level because some of the nutrients are lost during the chemical processing. Therefore, after boiling, you can get a calorie content of about 75-80 kcal at the exit. But this rule only applies if the product is prepared without additives.

How many calories are in boiled potatoes if they are peeled and moderately salted during cooking? In this case, there is an increase in nutritional value up to 86 kcal per 0.1 kg. But if you leave the peel, then the calorie content will practically not change with the same amount of salt (78 kcal per 0.1 kg).

It turns out that the potato itself, consumed in reasonable quantities, is enough. But this rule is valid until the first addition of the dish with new ingredients. For example, a dish is prepared that includes butter and boiled potatoes. How many calories will be in this case? Calculations show that on average, about 137 kcal per 100 gram serving.

And if you take a pound and supplement it with a standard can of stew good quality, then the nutritional value increases to 185 kcal per 0.1 kg of the dish. Therefore, you need to calculate how many calories in boiled potatoes for a diet solely taking into account the ingredients that are supposed to be added to the recipe. The slightest addition of fat will negate your weight loss even with a small amount of calories in the base product.