Calorie fried and boiled potatoes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Potatoes are the second bread. This is known to everyone, but not everyone knows that this was not always the case. Favorite potato, the calorie content of which so excites modern people, might not have been on our tables, because it took root in Russia for almost two hundred years. The peasants raised whole "potato riots", not wanting to grow and eat this vegetable. But, nevertheless, by the end of the 19th century, it was included in the diet of all classes.

And at the beginning of the 21st century, the value of the potato was again called into question. A completely acceptable product is covered in myths and conflicting information, but it’s completely in vain. Let's deal with everything in order.

Nutritional value

The calorie content of potatoes is not the first question that should concern a person who decides to monitor his he alth or lose weight. The really important question is the usefulness of the product. And potatoes have a lot of he alth benefits. Therefore, it is absolutely not worth excluding it from the diet.

• Vitamins. Most of all, vitamin C is in potatoes - 20 mg per 100 g, but it should also be borne in mind that during long-term storage (up to a year), its amount decreases by a third. Potatoes boiled in their skins contain a lot of potassium s alts, which help strengthen blood vessels and the proper functioning of the heart (568 mg per 100 g - more than in mushrooms or bananas). In addition, this vegetable is rich in B vitamins, essential amino acids, silicon, phosphorus, magnesium, zinc and other nutrients necessary for normal life.
• Carbohydrates. There are about 40 g of them per 100 g. They are present in the form of potato starch. And most importantly, these are complex carbohydrates, which are so necessary for the body that potatoes can be consumed even by people with type 2 diabetes. In addition, starch reduces the level of bad cholesterol in the blood, which means it protects the body from atherosclerosis.
• Calorie content. If we take the calorie content of raw potatoes as a basis, then it is 80 kcal per 100 g, and for young potatoes - 60. In some ready-made dishes, it will be even less. The overall figure depends on the method of preparation. Potatoes are also one of the few vegetables that contain protein, about two percent of the total mass. Given that 60% is water, this is a pretty good figure.

Boiled potatoes

As already mentioned, the method of preparation is everything. What is the most dietary potato? Yes, boiled, but not just, but in uniform.

To cook jacket potatoes, it is advisable to choose tubers of the same size, so they will all cook at the same time. Washed vegetables are placed in a pot of cold water so that they are completely covered with it. Next, the water is brought to a boil, the fire is reduced and the potatoes are cooked at a medium boil for about twenty minutes. Readiness is checked with a knife. If the potatoes are well pierced and soft, then they are ready.

The caloric content of 100 g boiled potatoes has 66 kcal. Boiled without peel has an energy value of 87 kcal. In addition, when cooking a peeled tuber, up to half of the nutrients originally contained in the vegetable are lost, so the method of cooking in uniform is preferable.

Calories in fried potatoes

You can fry potatoes in different ways, or rather on a different type of fat. Yes, this dish cannot be attributed to he althy food, but we still allow ourselves harmful deviations from time to time, and it is also necessary to know the calorie content of potatoes prepared in this way.

Sunflower oil will give the least calories to potatoes. The total calorie content will be 204 kcal per 100 g. The same amount of product fried in lard will bring your body 212 kcal. The most high-calorie potato fried in lard will be - 225 kcal.

French fries and chips

French fries have an extremely low nutritional value, bringing about 400 kcal to your body.

Chips can hardly be called food. Modernindustrial chips are prepared mainly not from potatoes, but from corn and wheat flour with a lot of s alt and harmful flavor additives. But even if they are made from thin slices of potatoes with the addition of oil at home, their calorie content will be 520 kcal per 100 g. And this is a quarter of the daily intake of an active person! At the same time, this quarter will not bring important nutrients.

Let's remember that food should provide not only energy, but also nutrients, and back to dishes that are not only tasty, but also he althy.

stewed potatoes

Braising is an interesting cooking method. This is neither boiling nor frying, but something in between, and a small amount of water and oil are used in cooking. It is unlikely that someone will stew potatoes "in proud solitude", but if this happens, then the calorie content of stewed potatoes with the addition of oil will be 103 kcal per 100 g.

Now let's find out which "neighbors" will bring the least amount of extra calories to this dish. In the first place will be traditional onions, carrots and champignons. Stewed without adding oil, they create a dish with a total calorie content of only 72 kcal.

The second place will be mushrooms with the addition of cream - up to 155 kcal per 100 g. But the presence of meat will double the calorie content of the whole dish.

Calorie butter potatoes

Adding butter greatly increases the calorie content of boiled potatoes. In tandem, they provide 152 kcal per 100 grams of the finished dish.

If a boiled vegetable seems dry to you, try a low-fat garlic sauce:

• natural yoghurt - 70g
• mustard - 1 tsp
• lemon juice - 1/2 tsp
• greens (dill works well)

Traditional mashed potatoes are different. In the classic version of cooking with milk and butter, puree reaches a calorie content of 106 kcal. And mashed potatoes on water are generally considered dietary - only 89 kcal. So this popular dish can be included in the diet of losing weight people. Interestingly, European chefs often mashed new potatoes in their skins, thereby reducing the calorie content and increasing the nutritional value of the finished dish.

Bake in the oven

If you really want a crust, but you can’t fried, the oven will help. The calorie content of potatoes in the oven is estimated at 70 kcal. Roasting potatoes, unlike boiling, allows you to save a maximum of vitamin C and potassium, they do not go into the water. It turns out that the most useful way to cook a vegetable is roasting in a peel. Baked potatoes calorie content per 100 grams has 80 kcal - an ideal option for using the product.

Another interesting fact is that the calorie content of potatoes can be slightly reduced if they are soaked in water for 2-3 hours. Even in the old days, women mined starch in this way at home. Potatoes were rubbed on a fine grater, washed in water, and wonderful diet potato pancakes were prepared. And the rest of the water was evaporatedon the oven and got pure starch.

Recommendations for selection and storage

• Young medium-sized potato tubers have the greatest nutritional value. It is best to choose symmetrical undamaged instances.
• Under the influence of light, a substance poisonous to humans is formed in the potato - solanine, and the fruit itself turns green in this place. It's better not to take it. And if they accidentally took it, all green areas are removed with a margin of half a centimeter. It is also not recommended to eat sprouted tubers.
• Store potatoes in a ventilated, cool and dark place. If conditions cannot be created, do not take in reserve. Cool place does not mean cold. At low temperatures, starch is hydrolyzed to sugars. That's why frozen potatoes are so sweet.
• Red potatoes contain more carbohydrates and are better suited for frying, while white ones are less nutritious and suitable for boiling, baking and stewing. The white variety will be crumbly, while the red variety will be viscous.

Recommendations from nutritionists

Nutritionists recommend eating potatoes, not exceeding the daily allowance of 300 grams and no more than three to four times a week. So you satisfy the body's need for valuable nutrients and do not harm the figure with an excess of calories.

You need to eat potatoes in the first half of the day, because after 16:00 the rate of absorption of carbohydrates by the body decreases, and everything not digested before sleep will be transferred to adipose tissue. This vegetable has a high glycemicindex, which means that when it is consumed, a large amount of insulin enters the bloodstream. Therefore, potatoes are categorically not recommended to be consumed with fats. Desirable "comrades" are lean meat, boiled fish, other vegetables and low-fat sauces.

And of course, despite the unequivocal usefulness of the product, its low calorie content, due to the large amount of carbohydrates, it is necessary to observe the measure. Eat well-chosen and cooked potatoes to stay lean and he althy.