What is the calorie content of potatoes per 100 grams
It is believed that the high calorie content of potatoes makes them unsuitable for the diet. However, this is not entirely true. The calorie content of potatoes largely depends on the way they are prepared and the type of additives that are used in cooking.
Calorie content of potatoes
Features of the composition
The calorie content of uncooked potatoes is 76-80 kcal per 100 g (1 medium-sized potato contains 140-150 kilocalories). According to the BZHU table, one hundred grams of the product contains slightly more than 16 grams of carbohydrates (even raw potatoes have a high glycemic index). Proteins in raw potatoes are contained in an amount of 2 grams, and the proportion of fats is 0.4-0.5 grams.
The carbohydrates in this product are starch. They are a type of simple carbohydrate that promotes fast satiety, but triggers a spike in insulin and the formation of extra fat cells. In this regard, the amount of potatoes in the diet must be limited, and the product itself must be properly cooked and combined.
But the content of nutrients in potatoes is so high (vitamins, amino acids and an almost complete set of microelements we need) that one should not completely abandon its use.
Boiled
The lowest calorie content is possessed by potatoes, cooked in a peel - 78-82 kcal per 100 g. It must be said that during cooking, the largest amount of vitamins and useful microelements is preserved in the tubers.
How many calories are in potatoes cooked without the skin? 100 grams of a product boiled in water contains 82-85 kilocalories, and if the potatoes were boiled in milk, the energy value will be 95 kcal (plus minus 1 - 2 kcal, depending on the fat content of the milk).
The calorie content of young potatoes is the lowest: 100 grams of raw product contains 61-62 kcal, boiled - 66-67.
The energy value of tubers increases with age - in old roots that have been in the cellar all winter, the content of kilocalories is much higher than in those that have just been dug up. The calorie content of crushed potatoes or mashed potatoes is largely dependent on additional ingredients. So, in a dietary puree cooked in water - no more than 95-100 kcal, but in a classic puree (with milk and butter) the same figure is 130 -135.
Fried
Calorie content increases
The calorie content of potatoes in the process of frying increases several times. On average, it is 192-195 kcal per 100 g (1 fried tuber contains 350-370 kcal), but much depends on the type and amount of fat that is used for frying. If you pour plenty of vegetable oil into a frying pan, the indicator will increase by 100 grams to 205-210. Using animal fats (lard or lard), we increase the calorie content of fried potatoes to 220-230.
When frying, the volume of fast carbohydrates in the composition of the product increases sharply - up to 23-24 grams, and the glycemic index rises to 95. The amount of proteins increases slightly - up to 2-3 grams, but fats - up to 9-10 grams.The worst situation is with French fries - their energy value exceeds 300-315 kcal per 100 grams. As for chips, their figure can reach 500 or more.
Baked
The calorie content of baked potatoes in the skins without the addition of oil is about the same as boiled ones (one medium-sized baked potato contains about 160 kcal). At the same time, vitamins and microelements are well preserved. When baking tubers without a peel, we usually add additional ingredients to them: vegetable or butter, lard, sour cream, minced meat, cheese, etc., which significantly increases the energy value of the dish.
How many calories are in potatoes baked with a minimum amount of vegetable oil? Depending on the type of the latter, the indicator varies from 110 to 130. The energy value of a dish increases rapidly if it is baked with lard or melted fat.
Reducing calorie content
- To reduce the calorie content of a dish, cook it in a small amount of vegetable oil, preferably olive oil.
- To minimize the amount of fat, use cookware with special coatings (Teflon, ceramic, etc.) for cooking.
- Before frying potatoes, it is advisable to reduce the starch content in it. To do this, rinse the sliced pieces with water and dry. (In addition, without excess starch, it will be easier to cook - the pieces will stop sticking to the pan.) A slightly fried potato after five minutes of boiling will be a more useful option for this dish.
- The amount of calories in cooked potatoes can be adjusted by using low-fat ingredients in the dish. So, mashed potatoes can be cooked in skim milk and light oil, and boiled tubers can be poured with a couple of tablespoons of low-fat sour cream, homemade fermented baked milk or kefir.
- Since young potatoes are very tasty in and of themselves, you don't need to season them with any fats, but simply sprinkle them with fresh herbs. In addition, young potatoes are not only healthier, but also tastier to eat separately from other products.
- The best addition to potatoes is a serving of fresh lettuce or cabbage. It is not recommended to combine it with meat, fish, eggs and tomatoes.
- Do not overuse salt when cooking, especially when frying root vegetables. Salt itself does not increase the energy value of a dish, but it can retain water in the body, provoking edema and interfering with normal metabolism, which in turn negatively affects health and weight loss.