Calorie boiled, baked and fried potatoes

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

Slavic cuisine is hard to imagine without potatoes, because this vegetable is present in the diet of almost every family. Potatoes are quite versatile and easy to prepare, and also go well with other ingredients we are used to. Despite the fact that the calorie content of potatoes is low, this vegetable can hardly be called a dietary one, and it is unlikely that anyone will like it when eaten raw. Therefore, it is necessary to understand how the method of preparation affects the nutritional value of the product.

Good old potatoes: composition and nutritional value

Potato can be safely called an energy product, because almost a quarter of it consists of carbohydrates. The main part of the volume is occupied by water, but there are practically no fats and proteins. The root crop is not rich in fiber, so it can hardly be called a vegetable useful for the intestines, but nevertheless it satisfies the feeling of hunger well and gives a long feeling of satiety. caloriespotato is provided with starch, and it is broken down by our body for a rather long time. In addition, this vegetable contains quite a lot of useful components, let's dwell on them in more detail:

• a range of B vitamins;
• folic acid, vitamin PP and the main antioxidant for the body - vitamin C;
• from metals - fairly high in copper, calcium, magnesium and iron, as well as zinc, molybdenum, chromium and manganese;
• there are quite rare elements: vanadium, titanium, cob alt and nickel;
• useful minerals: phosphorus, fluorine, iodine and sulfur, as well as silicon and boron.

Useful or useless: all about the properties of potatoes

Let's talk about the beneficial properties of everyone's favorite vegetable, and there are quite a lot of them.

• Variety of vitamins helps the body maintain regenerative functions, as well as preserve youth and beauty. All this is good for the condition of hair, skin and nails.
• Rare trace elements confront pathological formations in the body and help fight cancer cells, preventing their appearance and reproduction.
• The cardiovascular system also receives a lot of benefits, the composition of the blood improves significantly.
• B vitamins help fight stress and fatigue. They neutralize negative emotions and aggression, and generally improve brain function. Significantly increases efficiency, improves overall emotional state and sleep.
• Rare metals have a beneficial effect on the functioning of the thyroid gland, andalso hormone production.
• Calcium helps improve the condition of enamel and bones.
• Potato absorbs s alt from the body, and also detoxifies the intestines and digestive organs.
• It has a calming and healing effect, relieves inflammation and swelling.
• Due to the low calorie content of potatoes and its hypoallergenicity, the product can be safely used in diet food.

However, this miracle vegetable can harm the body. All parts of the plant, including tubers, contain a very toxic substance - solanine. It is activated when direct sunlight hits the fruit, which is why it is worth storing potatoes in a dark place and at a fairly low temperature.

Dietary carbs: vegetable calories

The calorie content of raw potatoes is quite small, only 77 kcal per 100 g. Many mistakenly believe that potatoes are far from a dietary product, and expect to see a higher figure. But when compared with other vegetables, here the potato breaks all records. After all, it is already 5 times more caloric than a cucumber, and three times superior in nutritional value to cabbage. Of the variety of vegetables, only corn (110 kcal) and avocado (170 kcal) can compete with him.

The nutritional value of the product is also affected by its freshness, because potatoes can be stored for quite a long time. If all conditions are met, you can enjoy the autumn harvest until spring. The younger the tubers, the more water they contain, which means the lower the starch content. The calorie content of young potatoes usually does not exceed 60-65 kcal. But tubers that have been stored for more than one month, on the contrary, lose a lot of moisture, and therefore can reach 80-85 kcal per 100 grams.

What happens to the calorie content when cooking?

During cooking, tubers lose some water, which means that the calorie content of potatoes in their skins will be slightly higher. Approximately 82-85 kcal per 100 grams. However, if you cook a vegetable without a peel, on the contrary, it will become a little watery, and therefore more dietary. The calorie content of such a dish will be only 66 kcal. But in this form, you are unlikely to want to eat it, because usually boiled potatoes are served with butter. This manipulation will have a very good effect on the taste, but the nutritional value will decently "suffer". Calorie content will almost double and will be 110-115 kcal per 100 grams.

Fried potatoes: tasty but unhe althy

Legends can be made about the dangers of fried potatoes, but nothing can convince our people. It is almost impossible to refuse this dish, but you should still try not to pamper yourself with it too often. This delicacy has a very high calorie content, fried potatoes will give your body from 150 to 350 kcal - and this is if you manage only 100 grams. Calorie content depends on the method of preparation and the type of fat used. The most harmless option is the usual frying in a pan in a small amount of vegetable oil (no more than five tablespoons per 1 kg of potatoes). Here are the potatoesdeep-fried - it's just the quintessence of fats and carcinogens, one serving will cost you 300-350 kcal. You can also fry potatoes in tandem with other foods, for example:

• with mushrooms - about 200 kcal;
• with meat - from 250 to 280 kcal (depending on the type of meat);
• with bacon - more than 350 kcal.

Favorite mashed potatoes: calories and impact on the figure

There are many options for making mashed potatoes, the calorie content depends on the number of ingredients in the composition. If you make a dish on the water, then the calorie content of boiled potatoes will be only 60-66 kcal per 100 grams. When adding milk, we increase this figure to 93-95 kcal. But the dish can still be called quite dietary, despite the fact that its taste has increased significantly. The addition of butter is most strongly reflected in the energy value. If you boil potatoes in plain water, then adding oil will almost double the calorie content of the puree (120 kcal). But if you use vegetable oil (preferably olive), then you can make mashed potatoes more dietary and at the same time no less tasty. This option will contain only 80-85 kcal and will save your figure. Well, if you go "to the end" and add both butter and milk to the puree, then the figure will increase right up to 150 kcal. This is exactly the case when you need to make a difficult choice between satisfying taste buds and benefiting the body.

Save all the good stuff: baked potatoes

Baking is a great way to get a delicious meal and all the good stuff rolled into one. If you use modern cooking methods, then you can completely do without oil, because there are special non-stick silicone mats, impregnated parchment and polyethylene sleeves. For example, the calorie content of potatoes in the oven is only 70 kcal per 100 grams. This is if you cook the tubers peeled and without the addition of fats and other ingredients. However, it is better to keep the peel, as it contains a huge amount of valuable trace elements and vitamins. Potassium deserves special attention, because it has a beneficial effect on the heart and removes excess s alts from the body. The calorie content of a baked potato in its skin is 80 kcal per 100 grams, which is also quite small.

Can potatoes be a diet food?

There is a lot of controversy and controversy about the use of potatoes for dietary purposes. Some doctors categorically forbid it when losing weight, appealing to the high content of carbohydrates, while others do not see anything wrong with potatoes. After all, this is a very satisfying product, with a relatively low energy value. For example, the calorie content of a baked potato or boiled one is quite small, which means that it can be safely used in various diets. After all, it is not the vegetable itself that is harmful, but the accompanying ingredients that are added in order to improve the taste of the dish. And therefore, if you eat potatoes without butter, milk and meat, then you obviously will not be overweight.