How many calories in boiled potato 100 grams. How many calories in fried potatoes

CHEMICAL COMPOSITION AND ANALYSIS OF NUTRITION VALUE

Nutritional value and chemical composition "" .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 g of edible portion.

Nutrient	number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	78 kcal	1684 kcal	4.6%	5.9%	1696 g
Squirrels	2.86 g	76 g	3.8%	4.9%	75 g
Fats	0.1 g	60 g	0.2%	0.3%	50 g
Carbohydrates	17.2 g	211 g	8.2%	10.5%	210 g
Alimentary fiber	3.3 g	20 g	16.5%	21.2%	20 g
Water	77.8 g	2400 g	3.2%	4.1%	2431 g
Ash	2.04 g	~
Vitamins
Vitamin B1, Thiamine	0.032 mg	1.5 mg	2.1%	2.7%	2 g
Vitamin B2, Riboflavin	0.036 mg	1.8 mg	2%	2.6%	2 g
Vitamin B5 Pantothenic	0.361 mg	5 mg	7.2%	9.2%	5 g
Vitamin B6, Pyridoxine	0.239 mg	2 mg	12%	15.4%	2 g
Vitamin B9, Folates	10 mcg	400 mcg	2.5%	3.2%	400 g
Vitamin C, Ascorbic	5.2 mg	90 mg	5.8%	7.4%	90 g
Vitamin PP, NE	1.222 mg	20 mg	6.1%	7.8%	20 g
Macronutrients
Potassium, K	407 mg	2500 mg	16.3%	20.9%	2497 g
Calcium Ca	45 mg	1000 mg	4.5%	5.8%	1000 g
Magnesium, Mg	30 mg	400 mg	7.5%	9.6%	400 g
Sodium, Na	250 mg	1300 mg	19.2%	24.6%	1302 g
Phosphorus, Ph	54 mg	800 mg	6.8%	8.7%	794 g
Trace elements
Iron, Fe	6.07 mg	18 mg	33.7%	43.2%	18 g
Manganese, Mn	1.338 mg	2 mg	66.9%	85.8%	2 g
Copper, Cu	878 mcg	1000 mcg	87.8%	112.6%	1000 g
Selenium, Se	0.3 mcg	55 mcg	0.5%	0.6%	60 g
Zinc, Zn	0.44 mg	12 mg	3.7%	4.7%	12 g
Fatty acid
Omega 3 Fatty Acids	0.01 g	0.9 to 3.7 g	1.1%	1.4%	1 g
Omega-6 fatty acids	0.032 g	4.7 to 16.8 g	0.7%	0.9%	5 g
Saturated Fatty Acids
Saturated Fatty Acids	0.026 g	max 18.7 g
10: 0 Caprica	0.001 g	~
12: 0 Lauric	0.003 g	~
14: 0 Myristine	0.001 g	~
16: 0 Palmitic	0.016 g	~
18: 0 Stearin	0.004 g	~
Monounsaturated Fatty Acids	0.002 g	from 18.8 to 48.8 g
16: 1 Palmitoleic	0.001 g	~
18: 1 Oleic (omega-9)	0.001 g	~
Polyunsaturated Fatty Acids	0.043 g	11.2 to 20.6 g	0.4%	0.5%	11 g
18: 2 Linoleic	0.032 g	~
18: 3 Linolenic	0.01 g	~

Energy value Jacket potatoes, boiled, peel with salt makes 78 kcal.

skin \u003d 34 gr (26.5 kcal)

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application “My healthy diet”.
Main source: USDA National Nutrient Database for Standard Reference.

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The nutritional value

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BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Calorie Analysis Product

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The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calories, you can understand how much the product or diet meets the standards healthy eating or the requirements of a particular diet. For example, the US and Russian Department of Health recommends 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

USEFUL PROPERTIES POTATOES IN THE STEAM, BOILED, HOOD WITH SALT

Jacket potatoes, boiled, peel with saltrich in vitamins and minerals such as: dietary fiber - 16.5%, vitamin B6 - 12%, potassium - 16.3%, sodium - 19.2%, iron - 33.7%, manganese - 66.9%, copper - 87.8%

What is useful jacket potatoes, boiled, peel with salt

Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the conversion of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine \u200b\u200bin the blood. An insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Potassium It is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating pressure.
Sodium - The main extracellular ion involved in the transfer of water, blood glucose, the generation and transmission of electrical nerve signals, muscle contraction. A lack of sodium is expressed by symptoms such as: general weakness, apathy, headaches, hypotension, muscle twitching.
Iron It is part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, provides the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Manganese participates in the formation of bone and connective tissue, is part of enzymes included in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.

When women get better, they often sin on potatoes. Firstly, this is the second bread (we eat potatoes, if not every day, then more often than other vegetables), and secondly, it is notorious. They say potatoes are high-calorie and harmful. It is difficult to agree and argue with this. Therefore, let's find out specifically about the jacket potato - one of the safest dishes.

Jacket potatoes - bake or cook? What is more caloric?

To begin with, jacket potatoes can be cooked in different ways: you can boil, bake, fry and even cook in a double boiler. The calorie content of the finished dish depends on which method you choose. For example, take a baked jacket potato (500 g). Add to it 100 g of vegetable oil and 100 g of onions, a tablespoon of salt and a pinch of black pepper. And count:

We do not take pepper into account, because the weight of the dish will hardly change, and its calorie content, like salt, is zero.

According to the standard scheme, we divide the total calorie content by the total weight:

1308.78 kcal / 725 g \u003d 1.81 kcal / g

And we find out the calorie content of 100 g of the product, multiplying 1.81 kcal / g per 100 g:

1.81 kcal / g * 100 g \u003d 181 kcal.

It turns out that 100 g of baked potato in its jacket contains 181 kcal. To find out the exact calorie content, weigh the finished dish and after that make the same calculations with the new weight. Calorie content will increase slightly, but not significantly.

It's all about the ingredients of the recipe.

Now remove from this list onions and vegetable oil (whose caloric value is the highest) and you will get energy value boiled potatoes in uniform. Its weight will not change, but a small part of the calories will go into the broth.

It is generally accepted that the calorie content of jacket potatoes ranges from 66 to 75 kcal per 100 g of product. This is a fairly small indicator. And it takes into account that it is the peel that preserves the huge useful properties potatoes, vitamins, minerals. For example, it is baked that contains the most vitamin C in potatoes. And potassium, of which 570 mg, is always hidden in the peel.

Important to remember! The maximum of useful substances is in young potatoes. In the future, even with proper storage, part of the nutrients goes away. Therefore, the older the potato, the less vitamins and minerals are stored in it. In addition, there is less starch in young potatoes. And starch is most frightening to both nutritionists and losing weight, because it instantly turns into fast carbohydrates, and those in turn - into fat.

This means that even low-calorie potatoes can be deposited on the sides and stomach. Therefore, before cooking, try to wash the starch as much as possible. And do not add fatty ingredients to the potato, such as butter, mayonnaise, fat sour cream, etc.

Jacketed potatoes often like to bake with slices of bacon or bacon. The calorie content of these products is equal to:

Smoked baked bacon - 310 kcal per 100 g of product;
Pork fat - 781.79 kcal per 100 g of product;
Smoked bacon - 770 kcal per 100 g of product.

It is not difficult to calculate how the total calorie content of a dish will increase if you add at least 100 g of bacon or bacon. If the total weight becomes only 100 g more, then the calorie content is almost 800 kcal. And this is already 8 times more. And if you add not 100 g, but 200 or even 300 g of bacon to the potatoes? Then you will get a very satisfying, high-calorie and not quite healthy dish, since animal fats are one of the most dangerous.

When it comes to compiling a diet for a losing weight person, the first thing to do is to calculate the energy value of the products and their glycemic index. And at this stage you can hear the urgent recommendation of nutritionists not to eat potatoes, or at least do it as little as possible. Why is this happening, how many calories are there in boiled potatoes, which falls into the everyday menu most often?

How many calories are in boiled potatoes?

This product is not one hundred years old - in Russia it began to appear on the dining table in the 18th century, however, it was grown more than 10 centuries ago. The importance of potatoes was not denied either then or now: due to its chemical composition, which partially varies depending on the soil on which tubers are grown, it is the most nutritious representative of the vegetable group. And in terms of cost - also one of the most affordable, which makes it extremely popular in most countries.

Potatoes are consumed only after heat treatment, because The raw product contains solanine, which is a poison for the human body. It is fried, stewed, baked, steamed, grilled, on fire, but most often it is still boiled, so most people who care about the figure are mainly interested in the calorie content of boiled potatoes. Of course, this indicator will depend on how exactly (or, more precisely, with what) it was prepared. So:

Calorie content of boiled potatoes per 100 grams will be 80 kcal if the product is in clean or salted water.
If you cooked potatoes in their skins, its calorie content will be 74-75 kcal per 100 g.
Young potatoes show the most record figures - only 68 kcal per 100 g after cooking.
Sweet potatoes (sweet potatoes) are lighter than usual - in boiled form it “weighs” only 61 kcal.
As for boiled potatoes, which were later mashed, you need to consider the addition of components that give the dish a more delicate structure. Most often, butter and milk act in their role, so you need to add respectively the calorie content of each of these products to the calorie content of ordinary boiled potatoes.

In the case when the hostess does not add anything to the water, the indicator of the energy value of the finished product is almost no different from the figures that are raw: a drop of 4-5 units is possible, but no more. Thus, if you do not want to calculate too carefully, remember that the calorie content of boiled potatoes without additives will fluctuate in the corridor from 70 to 80 kcal.

Will potatoes harm the figure?

Since the interest in the energy value of this product in most people arises from a position of losing weight, it is worth talking about how these notorious 70-80 kcal affect fat deposits and overall weight.

The reason dietitians advise against potato abuse is not calorie content, but a high proportion of starch (almost 30%) in the chemical composition of tubers.

In addition, it also contains sugars (glucose, fructose, sucrose, a little maltose), which accumulate during long-term storage. Starch, on the other hand, is destroyed. Accordingly, the calorie content of young potatoes is less than the old.

In 100 g of boiled potatoes, 16.7 g of carbohydrates can be found, as well as 2 g of protein. There is almost no fat here - only 0.4 g.

Potatoes are the most popular product on our table. It is used in boiled, baked, fried form, used for pies, borscht and soups. Apply as a side dish, or as an independent dish. They are used in the diet menu, because the calorie content of boiled potatoes is the lowest, in contrast to the high-calorie delicacy - french fries.

If we take the calorie content of raw potatoes as a sample - 77 kcal per 100 g, then the closest indicator for the number of calories in boiled potatoes is 75-80 kcal per 100 g. Moreover, this root crop, cooked in its jacket, contains so many calories, much more useful, as it retains all the vitamins and minerals that are destroyed during conventional cooking.

Baked potatoes are also non-nutritious, 135 kcal per 100 g is a very low figure. You can bake it both in the country, in a fire, and in a conventional oven. Such a low calorie content is achieved, first of all, due to the absence of butter - cream or vegetable in these recipes.

The lowest calorie content of potato dishes containing butter is stewed potatoes. Due to the low oil content, this figure does not exceed 250 kcal per 100 g. Of course, if we are not talking about potatoes stewed with meat.

The favorite fried potato has already 280 - 320 kcal per 100 g, depending on the fat or oil on which it is fried. The most high-calorie is fried in fat, and the smallest calories contain refined olive oil. In any case, it’s better not to overcook the potatoes. If you fry it in a small amount of oil, add a little water, and simmer, covering it with a lid. And calories are smaller and healthier.

The most high-calorie, least healthy, and, alas, the most delicious is french fries. Slices of such potatoes are fried in large amounts of oil or fat to a crisp golden crust. There is already no question of low calories! This dish contains up to 400 kcal per 100 g.

Nevertheless, if you are overweight, or you just follow the figure or follow a diet, it is better to limit yourself to low-calorie recipes, namely boiled, baked, stewed potatoes. After all, the calorie content of boiled potatoes is the lowest, and if you want to diversify its taste, you can make mashed potatoes, casserole, potato balls, etc.

Fried, and even more so, french fries, have to be excluded from the diet. Only young and healthy people can afford these dishes, and even then, most likely not as a rule, but as a pleasant exception.

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Comment, Review No. 1

Normal, raw potatoes contains 77 kcal per 100 g. If you cook it without oil or fat, then the same amount of kcal in the potato will be, if it is simply boiled, peeled or in its jacket. Up to 135 kcal per 100 g contains baked potatoes. This indicator is almost independent of whether you bake potatoes at the stake or in the oven. Stewed potatoes are cooked with a little oil. If you cook this dish in the oven, use a small amount of oil. You can also reduce the number of calories in potatoes by peeling it from its peel. Regular stew potatoes contain 250 kcal per 100 g. Fried potatoes can contain 280 - 320 kcal per 100 g. It depends on what kind of fat it is fried. Least of all calories in olive oil, most of all - in fat. The most high-calorie is french fries. It can contain up to 400 kcal per 100 g.

Comment, Review No. 2

He has the lowest calorie content. Only 75-80 calories in boiled potatoes per 100 g. This dish is also the easiest to prepare. The potato is simply peeled, cut into pieces and placed in a pan with cold water. Potatoes should be cooked in salted water, not on very high heat. Potatoes are ready when, with a slight push of a fork on the slices in the pan, they are easily broken. Then you need to drain the broth and serve it on the table. The smallest calories in boiled potatoes will be contained if consumed without oil, possibly with herbs or garlic. Adding any oil or gravy leads to a significant increase in calories. Therefore, if you are on a diet, it is better to add some seasoning, fragrant roots, bay leaf to the water for cooking. This will greatly improve the taste of the finished dish without increasing the number of calories.

Comment, Review No. 3

The most popular potato dish among the people is fried potatoes. It is prepared for the everyday table and for the festive feast. True, 280-320 kcal in fried potatoes is quite a lot, but often because of the pleasant taste they turn a blind eye to this. Potatoes are fried both in fat and lard, which significantly improves its taste, but it greatly increases the number of calories in potatoes fried in animal fats. Of course, you can fry it using ordinary vegetable oil, best of all - refined olive. The frying pan with oil should be well heated, and the potatoes should be dried with a napkin before frying. Salt fried potatoes should be just before the readiness. It is good to use a small amount of oil, do not fry the potatoes until cooked, but put out at the end with water or in the oven under the lid.

Old potatoes at the end of winter lose almost all of their valuable properties. The content of only vitamin C is reduced in it by a third. Tubers become flabby, sprout with eyes, which further increases the futility of old potatoes. In spring, young potatoes should be eaten. It is tastier, healthier, and the calories in young potatoes are less than in the old. Usually young potatoes are eaten in boiled form, with herbs and, very often, with butter. The peel on such tubers is a thin film that is easily scraped off with a knife from a potato immersed in cold water. Usually it is cooked whole without cutting. If the tubers of the old potato contain about 77 kcal per 100 g, then the calories in the young potato are much less - about 61 kcal per 100 g.

Comment, Review No. 7

Potato is one of the most high-calorie vegetables, as it has a high starch content. There are much more calories in potatoes than in many other vegetables: two times more than in carrots and three times more than in cabbage or zucchini. Therefore, in vegetable diet dishes, the content of such root crops is always less than other vegetables. The calorie content of potatoes is at the level of seafood, low-fat fish such as pikeperch or a high-calorie fruit like a banana. It contains a huge amount of trace elements, vitamins, an almost complete set of useful amino acids. Potato protein is comparable in composition and benefit to animal protein found in eggs and milk. Potatoes are indispensable for both regular nutrition and dietetic.

Comment, Review No. 8

Boiled potatoes - a dish, of course, healthy and low-calorie, but often - pretty boring. For a change you can cook healthy and tasty dish with a small calorie content - mashed potatoes in milk. You need to boil the potatoes, as usual, peeling and cutting. Then drain the water, leaving just a little bit, and add warm milk. Crush thoroughly, mix until the lumps completely disappear, until a homogeneous mass is formed. You can also refill it with a small amount. butter. The calorie content of mashed potatoes in milk will be small - only about 160 kcal per 100 g, even with the addition of a small amount of animal and vegetable fats. Without such fats, the body is also difficult to fully function.

Comment, Review No. 9

A very tasty and popular dish is stewed potatoes in the oven along with meat. This dish is often prepared for festive table - it has excellent taste, easy to prepare, and the calorie content of stewed potatoes with meat is not so great. If you use lean meat, you can keep within 105–110 kcal per 100 g, and if you take chicken meat, then even do 80 kcal per 100 g. Put the potato in the oven along with meat, vegetables, a small amount of butter, spices and herbs. As ready, pour the resulting juice. A relatively small calorie content of stewed potatoes with meat allows you to include this dish in diet menus.

Comment, Review No. 10

Pot roast with meat is a very popular dish in our traditional cuisine. Especially if you cook it with imagination. And if you take lean meat, then calories in stewed potatoes with meat will be much less. For example, pork has an average calorie content of 316 kcal per 100 g. In combination with other, less high-calorie foods, it will give an average calorie content of the finished dish of about 102 kcal per 100 g. However, it is not necessary to take pork. Good dietary beef or lamb will give a much smaller figure - 90-95 kcal per 100 g. And if you take chicken or rabbit, then the calories in stewed potatoes with meat will be even less - about 78-85 kcal per 100 g. Low-fat meat should be watered in process of extinguishing with hot water.

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Calorie boiled potatoes per 100 grams 82 kcal. In a 100 gram serving of boiled potatoes:

2 g of protein;
0.4 g of fat;
16.7 g of carbohydrates.

The product is saturated with B, A, E, C vitamins, folic acid, minerals magnesium, potassium, zinc, calcium, phosphorus, copper, sodium, molybdenum, manganese, selenium, fluorine.

Calorie boiled potatoes in their skins per 100 grams 79.6 kcal. 100 g of the dish contains:

2 g of protein;
0.4 g of fat;
18 g of carbohydrates.

The recipe for cooking boiled potatoes in their skins:

Wash 1 kg of potatoes well;
pour potatoes with water, add 2 g of salt;
boil potatoes for half an hour.

Jacket potatoes have high utility. In this dish there are a lot of antioxidants that slow down the aging process, prevent the development of oncology, protect the walls of blood vessels from the appearance of cholesterol plaques on them.

Calorie boiled young potatoes per 100 grams

Calorie cooked young potatoes per 100 grams 61.4 kcal. In 100 g of such a product:

2.41 g of protein;
0.39 g of fat;
12.5 g of carbohydrates.

Young potatoes are saturated with potassium, which normalizes the water balance in the body. This product is recommended to be included in the diet for the prevention of edema, gastrointestinal diseases, and skin. Potato juice is used to make compresses in the treatment of cuts and burns.

Calorie boiled potatoes with butter per 100 grams

Calorie boiled potatoes with oil per 100 grams 128 kcal. In a 100 gram serving:

1.93 g of protein;
6.91 g of fat;
14.1 g of carbohydrates.

To prepare boiled potatoes with butter, you must:

boil 1 liter of water;
put in water 1 kg of well-washed potatoes;
boil potatoes until soft;
peel boiled potatoes;
add 80 g of butter and greens to the potato to taste.

It should be noted that the dish with oil has a rather high fat content, therefore it is excluded from the diet when exacerbating diseases of the stomach, intestines, pancreas, liver, gall bladder.

The benefits of boiled potatoes

The following benefits of boiled potatoes are proved:

the product is saturated with potassium, which removes excess fluid from the body, provides nutrition to muscle tissue and heart muscle;
due to the pronounced diuretic effect, boiled potatoes are included in the diet for many diseases of the kidneys and urogenital system;
boiled potatoes are saturated with vitamin C, which is necessary to strengthen the immune system;
potato vitamin B6 activates metabolism;
with the regular use of boiled potatoes, the cell membranes are protected from the effects of toxic compounds, the condition of the hair and skin is improved;
potato vitamins B are necessary for the prevention of stress;
fiber of potato helps to cleanse the intestines of toxins and toxins, without having an irritating effect;
boiled potato peel contains antioxidants useful for the prevention of oncology;
in folk medicine, a boiled vegetable is used to treat diseases of the respiratory tract, heartburn, hypertension and hemorrhoids.

Potato harm

Potato damage is manifested in case of individual intolerance to the product, overeating potatoes and the use of low-quality vegetables. In no case should you eat green potatoes: it contains alkaloid solanine, which provokes serious poisoning.

Spoiled potatoes are very dangerous for health. In the process of rotting potatoes, thiol gases are released, which can also cause severe poisoning.

Unscrupulous producers use pesticides when growing potatoes. Such treatment effectively protects against pests and weeds, but, according to numerous studies, when ingested, it increases the risk of oncology, the development of diseases of the genitourinary and endocrine system.