Mashed potatoes. Mashed potatoes, calories, benefits and dietary properties

We are so accustomed to potatoes that it is difficult for us to imagine our diet without this vegetable. It is rich, nutritious, healthy and very tasty. The potato contains practically no fat, it contains about 2% proteins, a small amount of fiber, water (approximately 2/3 of the volume raw potatoes), organic acids and about 16-17% carbohydrates, mainly starch. This product satisfies hunger for a long time, and due 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 with obesity, and this vegetable contains a lot of useful substances needed by the body.

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 the functioning of the thyroid gland;
• strengthens bone tissue and tooth enamel;
• improves the processes of cellular synthesis in the body;
• stimulates brain activity;
• activates immune system and regenerative processes in the body;
• removes salt from the body and relieves swelling;
• strengthens the heart and improves its work;
• improves muscle function;
• normalizes water-salt metabolism in the body;
• slows down aging;
• positively affects the work of all internal organs.

How many calories are in potatoes?

Due to the high starch content, and also due to the fact that in the process of cooking potatoes we often add oil and other fats to it, the calorie content of potatoes is considered high. Actually the content in raw potatoes low calories - about 77 kcal per 100 g. If you cook it without oil, it is tasty and healthy diet dish. However, compared to other vegetables, of course, the calorie content of potatoes looks high.

How many calories are in a potato is affected by the starch content in the tubers. The more starch, the higher the calorie content of potatoes. In young potatoes, starch is 20-30% less than in mature potatoes, and therefore the calorie content young potatoes below. 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.

calories in baked potatoes

The calorie content of potatoes baked without peel is 70 kcal. Baked with the skin on, the potato contains 80 kcal. At the same time, 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 mashed potatoes

There are many various ways making mashed potatoes. Ingredients such as milk, cream, butter affect the calorie content of mashed potatoes. Mashed potatoes cooked without these additional products contain only 63 kcal per 100 g. If milk is present in the dish, the calorie content is slightly higher - about 90 kcal. Boiled in water with the addition of butter, mashed potatoes contain 120 kcal per 100 g. If you use a small amount instead of butter vegetable oil, the calorie content of mashed potatoes will be 80-85 kcal. The highest calorie content of this dish, if it contains both milk and butter, is 150 kcal per 100 g.

calories in boiled potatoes

Jacket-boiled potatoes 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, practically does not differ from mature ones. The calorie content of boiled potatoes with butter is about 110-120 kcal per 100 g.

fried potatoes calories

Fried potatoes in oil are prohibited on any diet, which is not surprising - after all, when cooking this dish, carcinogenic substances are formed in oil, and calorie content fried potatoes very high. Depending on the oil content, it ranges from 150 kcal per 100 g (when adding 4-5 tablespoons of oil per 1 kg of potatoes) to 350 kcal (when 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 bacon - up to 350 kcal and even higher.

French fries are considered especially harmful type of fried potatoes. The calorie content of french fries is 400-500 kcal per 100 g.

Potato calories and diet

To eat or not to eat potatoes for those who are on a diet - this question has not received a definite answer. Some experts prohibit the use of potatoes during the diet. Others say that it is useful and should be eaten.

In fact, during diets, you should categorically refuse fried potatoes, stewed with butter, 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 peel) are very useful during a diet. But they should be consumed 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 eating a glass of milk for breakfast, for lunch - 300 g of mashed potatoes in water without oil, for dinner - 2-3 boiled potatoes and 1 boiled egg. Due 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, 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 breakdown of carbohydrates decreases, and everything that the body does not have time to spend (turn into energy) before going to bed, it will transfer to adipose tissue. Therefore, eat potatoes for breakfast or lunch, and for dinner, prefer light protein foods that have time to be completely digested before you go to bed. Eat dinner no later than 3 hours before bedtime.

Mashed potatoes are good for everyone familiar dish. It is suitable for both baby food and diet food, as well as for people with gastric and intestinal diseases. The calorie content of mashed potatoes depends on the ingredients that are included in its composition, for example, butter and milk. Mashed potatoes will benefit the body, because in addition to a pleasant taste, it is very easy to digest. This dish goes well with various vegetables such as spinach or Jerusalem artichoke. In addition, mashed potatoes will not cause an allergic reaction. The only contraindication is individual hypersensitivity.

Calorie content of mashed potatoes, its composition and useful substances

Potatoes are the basis of mashed potatoes, and the calorie content of the final dish depends on those additional fats that are included in its recipe. Thus, the calorie content of mashed potatoes can be adjusted independently. How many calories are in mashed potatoes cooked with water without the addition of additional ingredients? Per 100 grams finished product accounts for only 63 kcal. Such a dish without hesitation can be included in the diet. It turns out that mashed potatoes contain fewer calories than potatoes boiled in their skins.

The main composition of potatoes is carbohydrates and starch. Also, the product is rich in vitamin A and C and trace elements, in particular: potassium, calcium, sodium, magnesium and phosphorus.

By consuming mashed potatoes, the body quickly begins to feel full, and those microelements that are part of it have a positive effect on the condition of bones, teeth and brain function. Mashed potatoes can harm only additional ingredients. For example, low-quality butter, spread or margarine.

Calorie content of mashed potatoes in different recipes

Potatoes are best peeled with a special paring knife. They will be able to remove a fairly thin layer of peel, since directly under it is the largest amount of useful substances. Potatoes with a yellowish inside are best for mashed potatoes. In such varieties, there is more starch and they boil better. Potatoes must be cut, but not too small and dipped in boiling water. It is this sequence of actions that will save the most nutrients. Next, you need to add salt to taste and cook for 15 or 20 minutes, until tender, depending on the type of potato, while loosely covering the pan with a lid. When cut with a knife, the finished potato should fall apart. If it is decided to cook mashed potatoes in water, then part of the liquid in which the potatoes were boiled must be drained separately, and later added to the mashed potatoes, bringing it to the desired consistency. Next, the potatoes must be crushed and beaten, periodically adding the previously drained broth. Do not use a blender and mixer while making mashed potatoes. It may not be the right consistency. The calorie content of this puree will be 63 kcal. For people on certain diets, mashed potatoes can only be prepared with water.

Instead of potato broth, you can add milk to mashed potatoes. The calorie content of mashed potatoes in milk without adding oil will be approximately 90 kcal per 100 grams of product. Do not add cold milk to puree. This will spoil the taste and color of the dish.

Apr-10-2013

Many of us are interested in what potato dishes are good for a person, what is their calorie content. Mashed potatoes can be called without exaggeration one of the most popular dishes on our table. But when we, wanting to get rid of extra pounds, begin to follow a diet, for some reason we try to completely abandon this dish.

Why? The fact is that we tend to overestimate its calorie content. We are accustomed to consider mashed potatoes a high-calorie product.

But is it? What, specifically, does mashed potatoes have calories, what are the benefits of mashed potatoes, and are mashed potatoes and diet really incompatible? We will talk about this further.

The benefits of mashed potatoes are due to the rich composition of this product, which contains a sufficient amount of vitamins, minerals and other biologically active ingredients necessary for human health.

Potato, as an excellent garden crop, contains a large amount of starch, a number of vitamins, sugar, amino acids, lysine, as well as minerals - calcium, phosphorus. Starch is useful for people suffering from peptic ulcer, helping the body fight this disease. As you can see, among the important properties of mashed potatoes, not only calorie content deserves attention. Mashed potatoes - good dish for dietary nutrition in heart or kidney diseases. Potato helps to eliminate pain, has enveloping properties.

Eating potatoes is beneficial for brain function, as it stimulates the formation of substances in the brain that help to “strengthen” our memory.

There is one more property of this product that determines it useful features and its calorie content. Mashed potatoes contain a record high amount of naturally occurring starch, as well as fiber and protein. All these components give the puree its wonderful nutritional properties.

Of the vitamin composition of mashed potatoes, vitamin C (ascorbic acid), vitamins B1, B2, B6, PP, as well as carotene (provitamin A) and inositol (vitamin B8) should be noted. Mashed potatoes are used as healthy vegetable supplements for infants. But, of course, this dish will be useful not only for children, but also for adults.

Excellent taste qualities and rich vitamin composition of mashed potatoes make it possible to classify this product as a dietary and beneficial for human health.

About calories:

Now let's find out how many calories this dish has.

Calorie content of mashed potatoes is 90 kcal per 100 grams

If the dish includes milk, then the calorie content will rise to 110 kcal, and the addition of butter in mashed potatoes - up to 120 kcal, at least. The nutritional value of mashed potatoes is not much more than that of regular boiled potatoes, so do not be afraid that this dish will interfere with weight loss.

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

Table of calorie content of mashed potatoes, per 100 grams of product:

And the nutritional value of mashed potatoes prepared in different ways is as follows:

Nutritional table of mashed potatoes, per 100 grams of product:

How to cook this dish at home? Here is one of the recipes:

Mashed potatoes:

Products:

• Potatoes - 8 pieces
• Milk - 1 cup
• Butter - 2 tablespoons
• Salt - to taste

Potatoes are peeled, washed, boiled until cooked and dried over low heat. Then, without letting it cool down, knead the potatoes, add salt and butter and, gradually stirring, add hot milk. The resulting mixture is well whipped. Ready mashed potatoes are served as an independent dish or as a side dish. And that's it! Eat for health, and the low calorie content of mashed potatoes will not spoil your figure.

mashed potatoes - a traditional dish on any festive and everyday table. But everyone has their own secret of cooking this dish. Ask ten people how they cook it and you will get completely different answers. Some prefer to add milk, garlic and herbs, others like mashed potatoes with egg. In this article, we will look at how to make mashed potatoes with milk so that it is tender and fluffy.

Despite the fact that the preparation of mashed potatoes is a simple procedure, for some housewives the mashed potatoes come out lumpy and too thick. What's the catch? Why sometimes it turns out tasteless and insipid mashed potatoes? The answers to these questions are simple and have long been known to experienced housewives.

So, for the preparation of fragrant and airy mashed potatoes, there are a few secrets:

• In order to crush potatoes without lumps, they must be well boiled. The readiness of the tubers can be checked with a knife or fork.
• Everyone knows the catchphrase - "you can't spoil porridge with butter", it can be safely attributed to crushed potatoes. Butter gives the potatoes a rich pleasant taste. The ideal proportions are 100 g of oil per 500 g of potatoes.
• To make the puree airy, experienced housewives it is advised to whip it by hand without newfangled kitchen appliances. It is believed that in this way a sufficient amount of oxygen enters the dish, which is why it turns out to be very lush and tender.
• Color ready-made puree directly depends on the selected potato variety. Yellow starch tubers give the dish a pleasant shade of the same color. From white varieties of potatoes, snow-white airy mashed potatoes are obtained.

To give the dish a special piquant taste, you can also add fried bacon, garlic and various greens to the puree - here each hostess chooses the ingredients at her discretion.

Milk Flavored Mashed Potatoes: Recipe

Compound:

• 1 kg of potatoes;
• 100 g butter;
• 100-150 ml of milk;
• salt and pepper to taste.

Cooking:

Cooking a gentle mashed egg

Compound:

• 1 kg of potatoes;
• 100-150 g butter;
• 2 fresh eggs;
• Bay leaf;
• black peppercorns;
• salt to taste.

Cooking:

1. Before cooking, potatoes should be washed, peeled, covered with water and brought to a boil.
2. When the potatoes boil, you need to remove the foam, salt, add bay leaf and peppercorns. It is necessary to cook until ready for about 30 minutes.
3. Drain the water from the pan into a separate bowl and remove the bay leaf and pepper.
4. Add butter, cut into not too large pieces, a little broth to the potatoes and make a puree.
5. When the puree is sufficiently homogeneous and airy, add fresh eggs, mix quickly and thoroughly.
6. Ready crushed potatoes can be served with meat sauce.

Calorie content of the dish

The calorie content of ready-made mashed potatoes directly depends on the ingredients included in its composition. So, for example, mashed potatoes prepared for dietary nutrition for various diseases of the gastrointestinal tract based on milk and butter contain 90 kcal per 100 g of product, this also includes:

• fats - 3.3 g;
• protein - 2.1 g;
• carbohydrates - 13.7 g.

This puree is very useful not only for people on a diet, but also for children. Indeed, in addition to useful substances, it contains vitamins of various groups and microelements necessary for a growing organism.

Mashed potatoes prepared without milk and butter contain the least amount of calories - 63 Kcal per 100 g. This is almost half as much as potatoes boiled in their skins.

Crushed potatoes with egg, milk and butter contains 84 kcal / 100 g. This also includes:

• fats - 2.7 g;
• proteins - 2.6 g;
• carbohydrates - 13 g.

Delicious real mashed potatoes contain a large amount of calories. Of course, you can not add extraneous fats in the form of butter, eggs and milk, but then the taste of the dish will be completely different.

As you can see, making fluffy and tasty mashed potatoes is very simple. It is enough to master the basic aspects of cooking and follow the recipe. Crushed potatoes - healthy and nutritious dish! Enjoy your meal!

Every third woman in the world needs to lose weight, and more than half of the female population strictly monitors their figure, tries to refuse the use of spices and other additives in dishes. In this case, the fair sex is counting calories. For example, do you know the calorie content of mashed potatoes? It is very difficult to refuse this fragrant side dish during a diet! You should not deprive yourself of a tasty meal, it is enough to avoid the use of 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. Acquisition quality products, of course, is 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, count calories. Mashed potatoes with milk energy value in 90 kcal, and with butter - 120 kcal. If these numbers do not scare you at all, stock up on all the products and start preparing the side dish.

Boil potatoes, peeled, in salted water. Melt butter and whisk egg, prepare the milk. Optionally, you can add chopped dill and fried onions. Put the hot potatoes in another container and chop with a rolling pin, periodically adding milk, beaten egg, melted butter. Continue to beat the mass until you get mashed potatoes (calories per 100 grams will be 132 kcal).

Three cooking methods

In the kitchen, the hostess should have all the necessary equipment with which you can make a dish of any complexity and consistency. To get the perfect mashed potatoes with calories from 80 to 130 kcal, you can use three devices - each of them has its own advantages, and which one to prefer is up to you.

1. Mixer.With the help of this indispensable kitchen unit, you can mash any food. Place hot boiled potatoes into 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.
2. Sieve. Pureed products are great for children and the elderly. True, it will not be possible to pass an egg with butter through a sieve, but mashed potatoes will be more dietary - only 80 kcal per 100 grams.
3. Wooden pusher. With its help, you can prepare puree of any uniformity. This method is much faster than rubbing through a sieve.

Calorie content of mashed potatoes: self-calculation

Having preliminary data on the energy value of all products, it will not be difficult for you to find out the amount of carbohydrates, fats, proteins and other components in ready 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.

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 100 gram serving. If you exclude one of the components, the energy value of the side dish will be much less.

Calorie content of mashed potatoes on the water. best diet recipe

Boil a few peeled potatoes in lightly salted water. Without cooling, crush the potatoes. A pinch of black pepper and salt will enhance the flavor of the side dish. The calorie content of mashed potatoes on water prepared in this way will be only 80 kcal. Combine this side dish with boiled or raw vegetables, a small piece of fish. During the diet, do not serve it with meat components or bread, give up fatty sauces, and then in a short time you will be able to put your body in order.

Dietary mashed potatoes "Original"

During weight loss, you should avoid the use of salt and other spices that can adversely affect the figure. However, not everyone can completely refuse fragrant seasonings, because then the dishes will become completely tasteless. If you do not recognize side dishes without spices, prepare the original mashed potatoes: the calorie content per 100 grams will be only 80 kcal. The secret lies in the addition of unique ingredients, thanks to which the puree becomes tasty and fragrant even without the use of butter and milk. boiled celery, mint, green pea, green onion, sage, bell pepper, lemon juice and nutmeg- spices that are not only harmless, but also useful during the diet. By adding them to puree made with water, you will significantly improve the taste of the side dish and enjoy this dish with pleasure.

Vegetable, mushroom and meat gravy for potatoes: cooking method and calorie content

In some cases, the side dish is less dietary than the main course. The energy value stewed vegetables will be only 50 kcal, while the calorie content of mashed potatoes cooked on water is 80 kcal. Chop the eggplant green beans, zucchini, carrots, onions and place them in a pan. Put out on sunflower oil with addition tomato paste and spices. Serve the finished vegetable stew with mashed potatoes.

Mushroom gravy is also recommended to be served with high-calorie side dishes. Depending on the variety, mushrooms can be used fried, boiled or canned. What will be the calorie content of the dish? Mashed potatoes, cooked in milk, have an energy value of 90 kcal, and in stewed mushrooms- a little more than 60 kcal.

If you are not afraid for your figure and prefer to use fatty gravy for a side dish, fried meat is just what you need. It will be a great addition to delicate mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. Optionally, you can replace the meat with sausage or sausages.

Grandma's mashed potato recipe: calories

“It's not easy being a grandson!” say those who spend time every summer in a country house with their elderly relatives. Grandmothers, as a rule, cook all dishes on butter, after which slender girls gain extra pounds. If you really want to treat yourself to something delicious and homemade, make your own mashed potatoes in butter (calorie content - 120 kcal) or milk (90 kcal). In small quantities, it, of course, will not harm the 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. Great "Grandma'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, the calorie content of which 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. Despite the fact that potatoes are mainly composed of carbohydrates and starch, you should not completely abandon them. We should also not forget that mashed potatoes contain vitamins A and C, so the use of this side dish is not only harmless, but also useful. Enjoy your meal!