Potato calories: 160 kcal*
* average value per 100 g, depends on the variety and preparation method

Potato dishes are rich in taste and nutrition. During the diet, it is important to choose the least calorie ones. Depending on the method of cooking the vegetable, the energy value indicator also changes.

The nutritional value of potatoes

Potato tubers are a source of not only complex carbohydrates, but also various trace elements, as well as dietary fiber. Due to the fiber content, the vegetable is useful for disorders of the digestive tract. Potassium contributes to the rapid removal of excess fluid and the normalization of the heart.

The high calorie content of raw potatoes (1 piece contains ~ 70 kcal, and 100 g - ~ 76 kcal) is due to the significant content of carbohydrates, mainly starch.

By their number, the vegetable exceeds all others, for example, beets and carrots. See. The share of starch, the concentration of which is highest in the tubers of the autumn harvest, accounts for over 20% of the total weight of the root crop. That is why a young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, the calorie content increases markedly.

Calorie content of mashed potatoes

The calorie content of mashed potatoes can be low if milk with 0% fat or water is added during the process. One 100-gram serving contains about 85 kcal. When choosing a fatter milk, the indicator can increase to 35 units. Any oil significantly increases the nutritional value of the dish.

The puree will have a calorie content of 130 kcal if you add just one teaspoon of butter (the numbers change depending on its fat content).

You can reduce the energy value if you cook your favorite dish in dishes coated with ceramics, marble or Teflon. In addition, it is important to ensure that no more than 10 g of a fat-containing product is consumed per 500 g of root crops. Read about in our article.

How many calories in boiled, fried, baked potatoes

The dietary option for preparing a vegetable includes boiling it (about 85 kcal). In terms of energy value, boiled potatoes are inferior to pasta, wheat bread, bananas and buckwheat. Read about the calorie content of buckwheat. However, this applies only to cases where mayonnaise, cream sauce or butter is not added.

When cooking in a peel, the value almost does not change (78 kcal). Nutritionists recommend cooking a vegetable “in uniform”, since most of the beneficial elements are stored in the root crop.

The calorie content of a baked potato is identical to that of a boiled one, but any addition increases these numbers. You can reduce the starch content by leaving the vegetable in cool water for several hours. Fried potatoes contain 3 times more calories (up to 200 kcal).

The type of oil slightly affects the energy value: when cooking on olive, sunflower or cream, the numbers will be approximately the same. More details can be found in our publication. French fries contain about 310 kcal, and in fast food restaurants, a serving of deep-fried vegetable will cost almost 280 kcal.

Potato calorie table per 100 grams

You can get acquainted with the energy value of a popular vegetable using the calorie table per 100 g.

Calorie content of potato dishes

Most dishes with a popular root crop can hardly be called dietary, so people who want to get rid of extra pounds should refrain from eating them.

Options for first, second courses and pastries with potatoes:

• soup with vermicelli - 69 kcal;
• chicken broth soup - 50 kcal;
• dumplings - 220 kcal;
• chicken stew - 150 kcal;
• rustic potatoes - 130 kcal;
• fried pies - 200 kcal;
• pancakes - 220 kcal;
• casserole with mushrooms - 170 kcal;
• homemade chips - 500 kcal;
• stewed potatoes with cabbage and onions - 95 kcal.

To meet the body's need for such important substances and elements as phosphorus, potassium, carbohydrates, it is necessary to eat about 300 g of a vegetable per day. A larger amount will increase the waist by several centimeters.

When choosing the least high-calorie dishes, you can not worry about gaining extra pounds. A starchy vegetable, consumed in moderation, will only benefit the body.

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. The purchase of quality products is, of course, 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 have an energy value of 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 the butter and beat the chicken 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 a calorie content of 80 to 130 kcal, you can use three devices - each of them has its own advantages, and which one you prefer is up to you.

1. Mixer.With the help of this indispensable kitchen unit, you can mash any food. Place the hot boiled potatoes in 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 the finished 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 peas, green onions, sage, bell pepper, lemon juice and nutmeg are spices that are not only harmless, but also useful during a 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 of stewed vegetables will be only 50 kcal, while the calorie content of mashed potatoes cooked in water is 80 kcal. Grind eggplant, green beans, zucchini, carrots, onions and place them in a pan. Stew in sunflower oil with the addition of 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 in 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. Bon appetit!

Most people love mashed potatoes. Due to its high nutritional value, easy digestibility and inability to cause allergies, this dish is included in the menu of various children's, medical and health institutions.

A 100 gram serving of mashed potatoes made with milk and butter contains:

• proteins about 2 grams;
• fat 3.7 grams;
• carbohydrates 15.2 grams.

It is difficult to talk about the calorie content of ready-made dishes, which include several ingredients. The energy value of mashed potatoes largely depends on the fat content of the milk used, as well as the amount of butter that is added to the dish.

On average, 100 grams of mashed potatoes containing milk and butter contain about 106 kcal.

Potatoes are especially valued for their ability to stimulate brain activity.. With its help, substances necessary for improving memory are produced in the human brain.

Calorie content of mashed potatoes cooked in water

To reduce the calorie content of a dish such as mashed potatoes, you can cook it without adding other products, just on the water. After chopping the potatoes, add the water in which they were boiled.

The calorie content of 100 grams of mashed potatoes cooked with water will be about 70 kcal.

If you cook mashed potatoes without adding milk and butter, then it will have a lower fat content. The nutritional value of 100 grams of this dish is T:

• proteins 2 grams;
• fats 0.8 grams;
• carbohydrates 14.7 grams.

Instead of water, you can use broth made from chicken breast.. This part of the chicken has the least fat content. The calorie content in the broth will be insignificant, and the taste of such mashed potatoes will turn out to be brighter.

Low calorie content and excellent taste will have mashed potatoes with the addition of cauliflower. This vegetable is extremely useful for the body and is recommended for use in many diets.

How many calories are in mashed potatoes with cutlet

Nutritionists do not advise eating mashed potatoes in combination with meat dishes. But many of us love to enjoy our favorite puree with a cutlet.

A traditional fried meat patty contains 430 kcal per 100 grams of product.

Traditionally cutlets are made from minced pork and beef. For its preparation, they take meat and lard of a pig, as well as beef. All ingredients are ground in a meat grinder. Many housewives add grated raw potatoes and stale bread, previously soaked in milk, to minced meat. All these components do not allow us to talk about the low calorie content of homemade fried cutlets prepared according to the traditional recipe.

This dish will be no less tasty if cooked from chicken meat.

100 grams of fried chicken cutlet contains 210 kcal, and steamed will contain only 130 kcal.

The cutlet in Kiev will have the highest calorie content, if the traditional recipe was followed during its preparation.

100 grams of chicken Kiev contains 445 kcal.

Fish cakes also have a low energy value., they contain 200 kcal per 100 grams of product if fried in a pan. When cooked in a double boiler, their calorie content is reduced to 140 kcal.

The calorie content of a serving of mashed potatoes with a cutlet will largely depend on the cutlet itself.

On average, 100 grams of such a dish can add from 400 to 500 kcal to our body.

Mashed potatoes are a dietary dish recommended for use during a diet. It is best to use mashed potatoes with lean fish, various vegetables and herbs, cheeses, boiled mushrooms.

Existing potato diets are designed for a different period. But they all require boiled potatoes. It can be mashed potatoes, jacket potatoes or boiled potato salad. The best addition to the diet menu is milk and fermented milk products such as kefir and low-fat yogurt.

During any diet, and potato is no exception, you need to drink plenty of water. The recommended amount is 2 liters.

You can not sit on a potato diet for more than ten days. L It is best to use this nutrition system for weight loss at the end of summer.

During this period, young potatoes contain more vitamins and other trace elements, and the starch content is minimal. Such potatoes are best baked in the oven and eaten with the peel, because it is in it that the concentration of nutrients is maximum.

You can make a menu for a potato diet yourself.

Perhaps there is nothing simpler and tastier of dishes that allows you to create potatoes than mashed potatoes with the addition of butter or milk, as well as various seasonings, vegetables and herbs. It's fairly quick to prepare, requires little to no expense, and can easily become a satisfying meal without the need to invent something more complex and satisfying. Saturates potatoes quite well, and in combination with a minimum amount of cucumber or tomato, it becomes a completely finished dish.

At a minimum, because of the frequency of preparation and the widespread love for it, it is worth figuring out how many calories are in mashed potatoes, where they come from and where they go, why they are needed, and whether they are willing to go down, if there is still room to go down. As it turned out, there are a great many variations of such an elementary recipe, as a result of which satiety, calorie content, and even the taste of the dish vary. It can be an easy, absolutely dietary option that won't hurt either in terms of keeping the figure or in terms of the sensitivity of the gastrointestinal tract. Or maybe a whole culinary masterpiece, in which potatoes are just the basis, on which, like toys for a Christmas tree, other equally important components are strung. And the most interesting dietary recipes will not be superfluous to study.

How many calories in mashed potatoes

Mashed potatoes originate in raw potatoes, which are boiled in salted water, then deprived of it and, with the addition of certain ingredients, pounded into a homogeneous soft consistency. Before serving, the dish is usually sprinkled with herbs, which is done not only from an aesthetic point of view, but also to improve digestion. And parsley gives even more: it actively promotes the breakdown of fats. But still it is worth going back to the roots and paying attention to potatoes. Its calorie content is 77 kcal per hundred grams in its raw form and almost completely - 85 percent - depends on simple carbohydrates. For this very reason, all variations of potato dishes are not advised to be consumed in the evening, recommending that they be determined for lunch so as not to overload the pancreas and not create a risk of weight gain. Of course, this does not detract from the merits of potatoes, but it should be approached with caution. If you take into account the danger of its carbohydrates and properly organize your own menu in accordance with this, all other positive aspects of the potato can be used to the maximum. In particular, this applies to starch, which has the ability to return cholesterol levels to normal, which leads to a decrease in the risk of atherosclerosis, and is also valuable in hypertension. People suffering from problems of the gastrointestinal tract, having acute gastritis and ulcers, can fearlessly use mashed potatoes: its calorie content here will already be in last place, while fiber is knocked out first, which does not irritate the internal organs of the digestive tract and does not worsen his condition. Therefore, such a dish is allowed even for small children. Of course, they should choose mashed potatoes with milk: its calorie content is quite small, and this combination is perceived better than mashed potatoes with butter, which has a slightly higher calorie content.

For potatoes that have been heat-treated in a large amount of water, the “weight” will drop to 65 kcal per hundred grams, provided that it was cooked without additives. And now, before those who are going to crush the product, an endless field is spread, limited only by imagination and the possible limits of their nutrition system. The most classic version implies a small addition of milk with 3.2% fat content. The calorie content of mashed potatoes with such an addition will give out no more than 47 kcal per hundred grams, since it will still absorb moisture, adding in volume. As a result, in comparison with raw potatoes, ready-made mashed potatoes lose as much as thirty kilocalories, and such a low calorie value of mashed potatoes with milk allows you to eat it almost as much as you like without worrying too much about the “heavyness” of your dinner. There are practically no fats here, the amount of proteins increases slightly due to milk: carbohydrates continue to occupy almost the entire space. And to gastritis and other irritations of the mucosa internal organs of the digestive tract, it is the gentle puree with milk that favors the most.

A slightly heavier and fatter option is mashed potatoes with butter, the calorie content of which already increases to 100 kcal. Milk is not excluded here, but supplemented with butter. In such a dish there are slightly more carbohydrates than in a purely milk-potato combination, but the fat content increases significantly. Naturally, you can vary the calorie content of mashed potatoes with butter by the amount of added butter, and you can secure it by combining cucumbers, tomatoes or greens with a similar dish. They will help facilitate the absorption of food, break down fats and reduce the load on the liver and pancreas.

There is also a rather interesting variation of mashed potatoes, the calorie content of which, although higher than the usual dairy recipe, tastes just as good, and will be loved by those who cannot tolerate dairy products. Here, the potatoes are boiled immediately with half an onion, as a result of which an onion broth is obtained, part of which is subsequently used for greater tenderness, since no butter or milk will be added. But you can add greens and finely chopped celery. The calorie content of mashed potatoes in this case will be 73 kcal. By analogy with onions, they make a variant on chicken broth, using ready-made broth from chicken breast, which is characterized by minimal fat content.

Mashed potatoes in the diet of those who follow the figure

By and large, mashed potatoes in terms of calories are one of the most dietary dishes, especially if you don’t get too smart with the rest of the ingredients. Of course, it can even be combined with fried bacon and mushrooms, sprinkled with grated cheese and sent to the oven, creating an interesting casserole from simple mashed potatoes. But such a recipe can be attributed to those that will help to lose weight, it is extremely problematic. Although, of course, this is not french fries: the latter has at least a fat content several times higher, there is nothing to say about the calorie content.

But still, when creating mashed potatoes, it is important to remember that additives will play a big role in the final “weight” of the dish, with which it can be both increased and lowered. For example, the calorie content of mashed potatoes with butter, seasonings and boiled cauliflower, also crushed into a soft homogeneous mass, will show only 57 kcal. Red pepper, dill, basil and curry will speed up the metabolism and will benefit both digestion and figure. Cabbage with potatoes will provide satiety. And even a small amount of butter will only make up for the necessary daily allowance of fat, and will not be deposited on the sides.

But the calorie content of mashed potatoes with milk, boiled sausage, sautéed onions, carrots and grated cheese will already be 143 kcal per hundred grams. This is an option for a more hearty lunch for those who find it difficult without any hint of meat in the dish. But be sure to flavor with herbs at the end or add a couple of cloves of garlic. It will not only give a spicy note, but also allow you not to count calories in mashed potatoes with similar additions.

In our time, it is rare in any country house or garden that you will not find potatoes. This root crop is one of the staple foods of many peoples. Potato comes from South America, it was brought to us relatively recently and quickly gained national recognition. This is because, in addition to being quite unpretentious in growing, it is a very nutritious and tasty product from which you can cook a lot of dishes.

This dish, which is often called simply crushed among the people, came to us from Europe, where it is called potatoes in French. There are several classic recipes for its preparation. The composition of the most common of them includes: potatoes, eggs and butter. This dish has a delicate taste and is very nutritious.

To answer the question of whether it is possible to use it while following a diet, you need to figure out what is the calorie content of mashed potatoes in general, as well as with milk and butter, in particular. Let's try to calculate the calorie content of each ingredient separately and understand how dietary this dish is. If 1 kg of potatoes (800) + 0.5 l were used to make mashed potatoes. milk (260) + egg (74) + butter 25 g (187) = 1321 kcal, which means - in 100 g, approximately 132 kcal. This is not a high calorie content, but it should be borne in mind that the portion that a person eats on average is 150-160 g, and this is already about 200 kcal. From this it follows that the calorie content of puree with milk and butter allows its use in dietary nutrition, but rather as an exception, and not as a daily dish.

We have another number calorie counting mashed potatoes in water. The composition of this dish includes only potatoes and water, respectively, the calorie content of mashed potatoes on water is about 70 kcal per 100 g of the product, which means that there are about 110 kcal per serving. This dish is also useful because it does not include animal fats, which should be taken into account when compiling a diet menu. You can also make mashed potatoes with milk and without butter, by doing this you will slightly reduce calories, but significantly reduce the amount of animal fats, the consumption of which during diets is advised to be minimized. such a puree with milk, but without butter, will be 124 kcal per 100 g of the product, or about 186 kcal per serving (150-160 g).