How much does this affect calorie content, is it possible to use crushed vegetable with therapeutic diets or for weight loss? Now we'll figure it out.

Counting Calories

Calorie content and taste of mashed potatoes depend on the amount, quality and type of added fat.

According to the recipe, the amount of animal fat should correspond to a ratio of 1: 5.

Nutritional value of possible components (kcal per 100 g):

• potatoes - 80;
• butter - 748;
• melted - 887;
• margarine –746;
• vegetable oil - 899.

Calories 100 g of mashed potato has the following characteristics (kcal):

• on water (without oil) - 80;
• with animal fats -;
• with vegetable oil - 260.

Benefits and contraindications

A potato dish like mashed potatoes cooked in water is not inferior in taste to the one in which milk is added. As a dietary product is included in recipes for weight loss. Its elements are necessary for the body:

• potassium - for the heart;
• calcium, selenium, fluorine - for bones, hair, nails;
• phosphorus - for the brain;
• copper, magnesium, iron - for metabolic processes.

Contains vitamins of groups B, A, C.

Potato garnish is combined with any vegetable, fish, meat, mushrooms. This property has made crushed potatoes popular and indispensable in the national cuisine of many peoples.

• with urolithiasis;
• impaired intestinal motility;
• increased acidity of gastric juice.

With obesity, you should not have in your diet foods that have a calorie content of more than 40 kcal per 100 g.

How many calories in pea puree on water

To prepare a pea side dish, use dried peas, water and salt. At the end of cooking, add fats to taste. It can be butter and vegetable oil. To improve the taste make greens, smoked meats.

The energy value of 100 g of cooked peas is 60 kcal. It will remain so if fats are not added. With the addition of 20 g of fat, it will increase by 150 kcal (for butter) and 180 kcal (for vegetable).

Calorie pea puree (kcal):

• on water without oil - 60;
• with vegetable oil - 240;
• with butter - 210.

Legumes are rich in protein, carbohydrates, which makes them a necessary product in the diet of vegetarians. Pea dishes are especially useful for children because of the high content of vitamins B, PP, K. Peas are contraindicated in kidney diseases, pregnant and lactating women.

Chicken cutlets in breadcrumbs - try cooking a dish.

Try to cook a delicious fish with onions in Leningrad - the recipe is here.

Calorie Mashed Carrot and Celery

Celery and carrots are similar in composition to potatoes: they have the same set of vitamins, trace elements. The percentage of useful components coincides. By nutritional value, carrots and celery are equivalent: 32 kcal.

Cooked on water without the addition of fats, they are the lowest-calorie side dishes. The taste of celery garnish is improved with the help of aromatic herbs (rosemary, sage). The carrot option does not require such additives. Typically, both types of side dishes are mixed with potato to give a taste for the originality.

Nutrition value of 100 g of vegetable puree (kcal):

Excess fat worsens the taste of these vegetables, the ratio is 1:10.

Culinary secrets

The following conditions affect the taste of a vegetable dish:

• quality of raw vegetables;
• undercooked consistency;
• insufficient salting;
• poor chopping.

Each variety has its own characteristics: from a sweet carrot you get a sweet dish without sugar; from starchy potatoes - a magnificent side dish. Such nuances should be considered when choosing vegetables.

Half-baked root crops are poorly crushed, the structure of mashed potatoes on the water will be heterogeneous. The lack of salt makes vegetables tasteless with any amount of butter, milk and other ingredients. Salt is added immediately, otherwise then it will not be absorbed into the root structure, which contains a lot of fiber.

The main conditions for the preparation of a delicious side dish:

• the ratio of liquid and cooked root crops 1: 8;
• grinding to a creamy state;
• fats to taste, not exceeding the prescription rate.

Compliance with simple requirements will give a good result: a useful and high-quality product.

Vegetable purees on the water retain all the beneficial properties of raw vegetables. The main thing in their preparation is the right amount of salt, a homogeneous structure.

Of all these 3 dishes described in the article, I do not like pea puree only. Well, I don’t know why my stomach doesn’t withstand this attack and every time from peas I have a bloating so strong that I have to drink pills. About everything else, about mashed potatoes, I think positively. This business in my house is often prepared and I love it. And by the way, I’m not recovering at all, the figure is slim))). Are you any of the readers of this article getting better on potatoes?

For my family, all three dishes are tasty))

One must try peas on the water ...

I’m not recovering from potatoes, moreover, any use of food for me is mandatory with bread)) tell me, from which foods can I get better?

You can recover not from specific foods, but from their quantity) It is necessary to fight with overeating (if nerves - then drink Evalar glycine, if you just can not understand when they are full - count calories and eat certain servings).

Hello! In the preparation of any puree, products are boiled, and this immediately adds calories to the dish and especially additives, and we do not need extra calories. Personally, I’m not much, but I allow myself various mashed potatoes!

Calorie mashed potatoes in water with and without oil

Potato has been known in our country for centuries, in lean years saving people from hunger. During this time, he became one of the most popular products on the table and earned the honorary name of the second bread. This vegetable is part of many dishes, it is used to prepare the filling for pies, side dishes, salads, and also cooks independently. Puree is one of such dishes that can be quickly and easily made, with the main advantages being excellent taste and high nutritional value. It can be served separately, or as a side dish for meat food. In addition to crushed potatoes, the classic composition also includes salt to taste, milk and butter, sometimes spices are added. These ingredients give the finished product a delicate texture and excellent taste.

Mashed potatoes - a dish familiar to everyone since early childhood. Perhaps there is no place on earth wherever the delicate taste of crushed potatoes is known. It is included in the menu of health centers, kindergartens, and is also very suitable for those people who monitor their weight.

This vegetable is a source of such beneficial elements as fiber, protein, and starch. There are phosphorus, calcium, iron, sodium, manganese. Also in large quantities contain vitamins of groups B, A, C, E, PP. Therefore, it is recommended to use food to everyone who has problems with the heart, blood vessels, and kidneys. Among the components there are substances that have an enveloping effect, which means that you can eat a vegetable for problems with the stomach, as well as for exhaustion.

Contraindications and during diet

Despite the benefits and diet, it is worth remembering that overdoing it with mashed potatoes is also not recommended - a high starch content will contribute to the formation of excess weight. Therefore, the dish can be called dietary, provided that it is prepared in small quantities and without the addition of oil. The lean option has a lower calorie content, so this option can be used by those who lose weight in reasonable amounts. It is not advisable to eat it to people who have problems with the pancreas and a tendency to obesity.

Nutritional and energy value

This dish is composite, so the calorie content largely depends on what products are included in its composition. It is mainly served with butter, as it makes it more tasty and airy, and various sauces. Calorie puree with the addition of butter is 100 g 120 kcal per 100 g.

To reduce the energy value in a dish, you can cook without oil. What is the calorie content of mashed potatoes in water without oil? The cooked dish, therefore, has approximately 140 kcal per serving, weighing 200 g, and with butter, 1 serving will have approximately 240 kcal.

Energy and nutritional value of mashed potatoes with butter:

Energy and nutritional value of mashed potatoes without oil:

The wonderful taste and a number of useful microelements allow you to eat your favorite dish without restrictions. But, to know the measure, it is still necessary.

Mashed potatoes, calories, benefits and dietary properties

Many of us are interested in what potato dishes are useful for a person, what is their calorie content. Mashed potatoes can be literally called one of the most popular dishes on our table. But when we, wanting to get rid of extra pounds, start to follow a diet, for some reason we try to completely abandon this dish.

Why? The fact is that, as a rule, we overestimate its caloric value. Mashed potatoes we used to consider a high-calorie product.

But is it? What, specifically, does calorie mashed potato have, what is the use of mashed potatoes and are mashed potatoes and diet really incompatible? We will talk about this later.

The use of mashed potatoes is due to the rich composition of this product, which carries a sufficient amount of vitamins, minerals and other biologically active ingredients necessary for human health.

Potato, as an excellent garden crop, contains a large amount of starch, a number of vitamins, sugar, amino acids, lysine, as well as minerals - calcium, phosphorus. Starch is useful for people suffering from peptic ulcer disease, helping the body fight this ailment. As you can see, among the important properties of mashed potatoes, not only calorie deserves attention. Mashed potatoes - a good dish for a diet with heart or kidney disease. Potato helps to eliminate pain, has enveloping properties.

Eating potatoes is beneficial for brain functions, as it stimulates the formation of substances in the brain that contribute to the "strengthening" of our memory.

There is another property of this product, which determines its useful features and its calorie content. Mashed potato holds a record high amount of starch of natural origin, as well as fiber and protein. All these components give mashed potatoes its remarkable nutritional properties.

Of the vitamin composition of mashed potatoes, vitamin C (ascorbic acid), vitamins B1, B2, B6, PP, as well as carotene (provitamin A) and inositol (vitamin B8) should be noted. Mashed potatoes are used as a useful vegetable complementary foods for infants. But, of course, this dish will be useful not only for children, but also for adults.

Excellent taste and the rich vitamin composition of mashed potatoes allow us to classify this product as dietary and beneficial to human health.

About calories:

Now let's find out how many calories this dish has.

The calorie content of mashed potato is 90 kcal per 100 grams

If the dish includes milk, then the calorie content will rise to 110 kcal, and the addition of butter in mashed potatoes - up to 120 kcal, at least. The nutritional value of mashed potatoes is not much greater than that of ordinary boiled potatoes, so do not be afraid that this dish will interfere with weight loss.

And what is the calorie content of mashed potatoes cooked in different ways? But this one:

Calorie table for mashed potatoes, per 100 grams of product:

And the nutritional value of mashed potatoes, prepared in different ways, is this:

Table nutritional value of mashed potatoes, per 100 grams of product:

How to cook this dish at home? Here is one recipe:

Mashed potatoes:

The potatoes are peeled, washed, cooked until cooked and dried over low heat. Then the potatoes, not allowing it to cool, are kneaded, put salt and oil and, gradually stirring, add hot milk. The resulting mixture is well beaten. Ready mashed potatoes are served as an independent dish or as a side dish. And that’s all! Eat for health, and low calorie mashed potatoes, your figure will not spoil you.

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By the way, the potato protein is identical in composition to the protein of milk and egg. And if you compare the calorie content of young potatoes and old ones, then the calorie content of young potatoes can be three times higher. You can reduce the calorie content of both young and old potatoes by soaking it in water. Since it loses calories along with starch, passing into the water.

How many kcal in mashed potato (on water)

Mashed potatoes are a favorite dish of many people. It is easy to cook, and the taste is pleasantly pleasing to both adults and children. Mashed potatoes are included in the menu of people who are on a diet, but in this case they cook it only on water.

In 100 grams of mashed potatoes on the water - 95 kcal.

This dish is introduced to complementary foods for babies from an early age. It is very tender and tasty, so children are happy to get to know it. It is also worth adding mashed potatoes to your diet if you are being treated for any disease.

Calorie mashed potatoes with milk and butter

Some people prefer to add milk to mashed potatoes. In this case, the dish turns out lush and more delicious. However, in order to achieve the desired result, it is worth warming the milk.

The calorie content of mashed potatoes with milk and butter is 105 kcal per 100 grams.

Be sure to grate the potatoes carefully so that there is not a bit of oil left in it. Only in this way will the dish become magnificent, soft and delicious. It can be offered even to small children who find it difficult to chew solid foods.

The beneficial properties of mashed potatoes are due to its rich composition:

Potassium has a positive effect on the functioning of all organ systems;

Magnesium is essential for human health;

Calcium strengthens bones and teeth;

Phosphorus allows you to quickly get enough and no longer want to eat.

That is why this dish was included in the diet of many people. It can replace many products, because the beneficial properties are obvious.

Mashed potatoes with cutlet (and chicken)

In addition to mashed potatoes can be different products. These are meatballs, meat, salads and other options for every taste. However, the calorie content of the dish from this can change.

The energy value of mashed potatoes with a cutlet is 154 kcal. If chicken is served with mashed potatoes, then its calorie content will reach 158 Kcal.

You can choose such supplements yourself, depending on your taste.

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Mashed potatoes on the water

How to cook the dish "Mashed potatoes on the water"

1. Peel the potatoes, cut into four parts and put in the pan.
2. Bring the water to a boil and pour the potatoes.
3. Put a pot of potatoes on a fire and bring to a boil.
4. Reduce the salt, salt, cover and cook on a slow flame until ready.
5. Drain the potatoes into a separate container.
6. Beat potatoes with a blender, gradually adding 70 milliliters of water drained from the potatoes.

• Potato
• (Water -1 l.)
• Water - 70 ml.
• Salt (to taste) - 2 gr.

The nutritional value of the dish "Mashed potatoes on the water" (per 100 grams):

Components and calorie content of the recipe “Mashed potatoes on the water”

(calorie and bju data are calculated approximately, excluding boiling and frying)

This is a user recipe, so there may be errors and typos. If you find them, please write in the comments under the recipe - fix.

Step-by-step recipes with photos from our website are located in the Recipes section.

Calorie "Mashed potatoes on the water." Chemical composition and nutritional value.

Nutritional value and chemical composition ““ Mashed potatoes on the water ””.

Energy value “Mashed potatoes on the water”   is 68.9 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: Created by the user in the application.

Product calculator

Calorie Analysis Product

The ratio of proteins, fats and carbohydrates:

Stage 1. Acquaintance

Course How to lose weight

Stage 1. Acquaintance

Course How to lose weight

Information is provided for informational purposes only.

Do not self-medicate. Always consult your doctor.

All about calorie mashed potatoes

But when it comes to losing weight and all kinds of diets, we usually immediately exclude mashed potatoes from our diet. There is an opinion that this is too high-calorie product. Is it so? Can mashed potatoes be part of a weight loss diet? And what is the actual calorie content of this dish in its various variations? Let's get it right.

How many calories in mashed potato

The most dietary puree is mashed potatoes in water without oil. It is better not to salt or use a minimum of salt. For taste, you can add chopped greens of dill.

Use in Dietetics

The universal favorite is potatoes. It occupies a leading position among vegetables in calories. It contains vitamins C, PP, H and beta-carotene. Due to its rich composition, potatoes strengthens the walls of blood vessels, improves blood composition, strengthens tooth enamel and bone tissue, relieves swelling, stimulates the work of the heart and brain, removes salt from the body, normalizes metabolism and slows down the aging process.

Potatoes contain almost all useful minerals, including phosphorus, sodium and potassium. The latter is simply necessary for people with diseases of the cardiovascular system. And it is thanks to potassium that potatoes are able to remove excess fluid from the body, which contributes to weight loss.

The energy value of boiled potatoes “in their uniforms” is not so great - 77 kcal / 100 grams.

But we are used to eating potatoes or mashed potatoes with stew, fried chicken or fish, all kinds of gravy and sauces. In order not to gain weight, nutritionists advise serving fresh vegetable salads or sauté to the potatoes. In combination with animal proteins and fats, potatoes do not contribute to weight loss, but exactly the opposite.

The same can be said with confidence for fried potatoes. If you want to lose weight, you will have to decisively refuse it. But mashed potatoes, despite the fact that hearty and tasty, is part of many diets for weight loss. A proper diet based on mashed potatoes helps to normalize metabolism, the work of the stomach and lose weight.

If you want to get rid of extra pounds with the help of a potato diet, you need to observe several conditions: do not eat mashed potatoes with meat or fish dishes. For the duration of the diet, forget about fatty sauces and fries. Also, nutritionists advise to exclude porridge from the diet, and flour on the day when you eat mashed potatoes.

Remember that the daily intake of carbohydrates provides 300 grams of potatoes per day. Keep in mind that our body metabolizes carbohydrates only in the morning, up to 16 hours. Then the rate of breakdown of fats decreases, and all the energy that was not spent before going to bed is converted into adipose tissue.

Mashed potato diets

Here is one of the options for a potato mashed potato diet, which is designed for 3-5 days. To lose 1 to 4 extra pounds, follow this menu:

• For breakfast, boil or bake a few potatoes in foil. Enjoy potatoes with a glass of low-fat milk or kefir at room temperature.
• For lunch, cook yourself 250 grams of mashed potatoes in water, without salt and oil.
• For dinner, make a salad of boiled potatoes (200 grams), with a boiled egg. Season it with a little olive or sunflower oil and lemon juice. In unlimited quantities, drink herbal teas, green tea, mate and water without gas. You need to drink at least 2 liters of fluid per day.

This diet should not be practiced for longer than 5 days. When leaving the diet, it is very important not to overeat, eat in small portions, move more and engage in physical exercises.

Another highly effective diet is also known. Its result may be 1 kg in 1 day.

The essence of the diet is that in a day you need to eat 10 medium-sized potatoes and drink 1 liter of low-fat kefir in equal proportions. Potatoes (boiled or baked) or mashed potatoes should be without oil and without salt. You can have dinner no later than 18 hours.

In any case, before starting to practice any kind of diet, consult your doctor.

Classic Mashed Potato Recipe

Light, airy, delicious mashed potatoes. Serve hot. The number of products is designed for two servings.

• 500 grams of potatoes;
• 0.25 ml of milk;

• 30 grams of butter;
• 5 grams of salt.

Wash and peel and cut the potatoes randomly (slices or cubes). Put it in a liter pan and pour hot water so that the water covers the potatoes. Cook until cooked (about 15 minutes). At the end, salt the potatoes.

Drain and dry the potatoes over low heat for 3-5 minutes. By the way, for mashed potatoes you can boil and steamed. Put the milk to heat on fire.

Mash hot potatoes with a crush so that there are no lumps. Dilute the mashed potatoes with hot milk, whisking them all the time with a wooden spatula or spoon. Add oil, whisk mashed potatoes well again. Delicate mashed potatoes ready to serve.

Mashed potatoes with spinach

Another great helper in the fight against extra pounds is spinach. It is often used in nutrition. This vegetable satisfies hunger, saturates with all necessary substances and relieves the body of toxins. Potatoes and spinach are good friends. You will get a delicious puree of extravagant green color.

• 500 grams of potatoes;
• 100 grams of fresh spinach;
• 25 grams of butter;

• 50 ml of milk;
• salt to taste.

Wash, peel, cut and boil the potatoes until cooked.

While potatoes are cooked, take spinach. Rinse and cut if the leaves are large. Fold in a saucepan and simmer for a few minutes. Then add milk and stew with milk for another 3-4 minutes. Salt a little bit.

Mash spinach with a hand blender. When the potatoes are ready, drain the water and mash it thoroughly with a crush. Lumps should not be.

Add mashed spinach and butter in mashed potatoes. Mix well. If the mashed potatoes turn out to be too thick, add some hot milk or boiled water. If desired, you can add a couple of garlic cloves, passed through a press. Serve hot.

Mashed water without oil

The puree that is best for dieting is puree on water, without oil and salt. To make it tastier, you can add a little green dill.

• 500 grams of potatoes;

• 70 grams of dill.

Boil the potatoes in the same way as in the previous recipe or cook for a couple.

Drain most of the water, leave about 1/3 part. Then mash the potatoes well so that there are no lumps, turn it into a creamy mass and mix with finely chopped dill.

The energy value of this dish is about 80 kilocalories per 100 grams of mashed potatoes.

Mashed potatoes with vegetable oil

This is also a diet option for mashed potatoes. It is flavored with onions and bay leaves. If you add a little fragrant salad sunflower oil, it turns out not bad at all.

• 500 grams of potatoes;
• medium sized onion;
• bay leaf;

• a tablespoon of vegetable oil;
• salt to taste.

Put prepared (peeled and chopped potatoes) in a small saucepan. Peel the onion, cut it in half and put in a pot with potatoes. Pour the vegetables with water so that the water covers them, add a bay leaf and put on the fire to cook until the potatoes are ready. At the end of cooking, add a little salt.

When the potatoes are boiled, take out the boiled onions and lavrushka, you will no longer need them. Drain a little more than half the water. Add a spoonful of sunflower oil. Mash the potato with a crush and beat it so that it becomes a lush, creamy consistency.

The calorie content of this puree is low - 90 kcal / 100 grams.

The calorie content of mashed potatoes per 100 grams depends on the recipe. This article discusses the benefits, harms, the number of calories in mashed milk, water, in mushroom soup puree.

Calorie puree in milk per 100 grams 84.1 kcal. In a 100 gram serving:

• 2.7 g of protein;
• 2.6 g fat;
• 13.1 g of carbohydrates.

The recipe for mashed milk:

• peel and boil 1 kg of potatoes;
• heated and added to potatoes 0.5 l of 2.5 percent milk;
• knead milk and boiled potatoes and mix with 1 slightly beaten egg;
• in mashed potatoes add 25 g of butter. All components of the dish are mixed until a homogeneous consistency is obtained.

In the event that you do not want to use raw eggs when cooking, we recommend the following puree recipe:

• 1 kg of potatoes is peeled, boiled;
• water is drained from a pot with boiled vegetable;
• knead hot potatoes, mix with 2 tablespoons of sunflower oil, half a teaspoon of salt and 1 cup of hot milk.

Mashed milk has a rich vitamin and mineral composition. It contains vitamins A, B1, B2, B4, B5, B6, B9, B12, C, E, PP, minerals iron, iodine, manganese, cobalt, selenium, fluorine, copper, molybdenum, zinc, chromium, chlorine, sodium , phosphorus, silicon, calcium, potassium.

Calorie puree on water per 100 grams

Calorie puree on water per 100 grams 89 kcal. In 100 g of such a dish:

• 2.4 g of protein;
• 2.5 g of fat;
• 15 g of carbohydrates.

For cooking you need:

• Rinse 8 medium-sized potatoes well, peel, cut into quarters and boil in water with salt (5 g is added);
• after cooking, the potato is crushed with half a decoction;
• beat mashed potatoes with 20 g of butter and 1 chicken egg.

Mashed potatoes on water has high utility. Such dishes are recommended to be added to the diet to prevent peptic ulcer, restoration of the gastric mucosa. Mashed potatoes without eggs and oil are included in the diet for many diseases of the heart and kidneys.

Calorie mushroom soup puree per 100 grams

Calorie mushroom soup puree per 100 grams 55 kcal. In a 100 gram serving of this smoothie:

• 1.9 g of protein;
• 2.9 g of fat;
• 5.6 g of carbohydrates.

Stages of cooking:

• 0.8 kg of champignons and 0.2 kg of onions are finely chopped and fried in butter;
• lightly fry in butter 100 g of wheat flour;
• 0.35 kg of washed and diced potatoes are boiled in a pan;
• fried flour is added to the broth from the potato (should be added gradually), fried mushrooms with onions and boiled potatoes. The pan is removed from the heat;
• the dish is salted to taste and mixed with a blender;
• boil the soup, not forgetting to stir, over low heat for 6 minutes.

The benefits of mashed potatoes

Among the useful properties of mashed potatoes are surely called the following:

• with the regular use of such a dish, the energy balance in the body is normalized, the prevention of chronic fatigue is provided;
• mashed potatoes are saturated with fiber, which stimulates the digestive tract, provides cleaning from toxins and toxins;
• proven properties of mashed potatoes for strengthening immunity, normalization of the nervous system;
• vitamins and minerals of a dish are necessary to maintain healthy skin, hair, nails;
• mashed potatoes have a low calorie content, therefore, it is included in the diet for weight loss and diets.

Harm mashed potatoes

Damage to mashed potatoes is manifested if a person has an individual intolerance to such dishes. In some people, mashed potatoes cause flatulence, bloating, heaviness in the stomach, and problems with stools.

Puree starch is contraindicated in exacerbation of diseases of the liver, pancreas and gall bladder. Mashed potatoes with added oil have a high fat content, therefore it is not recommended for violations of the digestive tract, excess weight, high cholesterol, high blood pressure, heart and vascular diseases.

Mashed potatoes are most often on our table. In addition, it is included in the diet of sanatoriums, kindergarten, as well as diet menus for patients with gastrointestinal problems. This is a favorite side dish of many people, it goes well with meat, fish, vegetables, sausages.

Despite the fact that this is a carbohydrate, which is primarily removed from the diet when losing weight due to the glycemic index (90 units), a small amount of pureed vegetable is necessary, since it has excellent taste and is not an allergen (this is not about personal intolerance).

Composition and nutritional value of mashed potatoes

Potato is the basis of mashed potatoes, and the calorie content of the final dish depends on those extra fats that are included in his recipe.

The main components of potatoes, and therefore the composition of mashed potatoes, are carbohydrates, in particular starch. Also, the composition of mashed potatoes contains vitamins C, A, E, B1, PP, B2, protein, mineral components (manganese, iron, potassium, manganese, calcium, phosphorus, sodium), fiber. in mashed potatoes can be calculated by reading this article.

The composition of mashed potatoes prepared from boiled on water, and after crushed potatoes without adding milk or butter, corresponds to 1.8 / 0.4 / 14.6 g per 100 grams of the finished product. If additional ingredients are added to mashed potatoes, BJU look different:

Calorie Smoothie

Energy value depends entirely on which recipe is taken as a basis. So, in 100 grams of mashed potatoes in water, without butter and milk, contains about 68.9 kcal. The calorie content of mashed potatoes with milk will, of course, be higher. Next, we present the indicators of some variations in the calorie content of mashed potato dishes:

How to cook mashed potatoes

For mashed potatoes, slightly yellowish inside is better. Potatoes should be cut into small pieces and dipped in boiling water, add salt to taste and cook for 15 or 20 minutes until ready. Ready potatoes should fall apart when cut. If you are making mashed potatoes in water, then the part of the liquid in which the vegetable was boiled must be poured into a separate bowl and when mashed potatoes are added in mashed potatoes in small portions. When preparing mashed potatoes, do not use a blender and mixer.

At the time of the diet, herbs and spices will help diversify the taste, for which you can use nutmeg, lemon zest, paprika, sage, thyme. Also, potato puree of green peas, boiled mushrooms or celery, herbs, carrot puree as gravy will not significantly increase the caloric value. And if you fry onions in vegetable oil and add to the dish, mashed potatoes will become much tastier, but the calorie content will not increase.

Do not forget about, this will save you from digestive problems and gain extra pounds.

1. The milk that you add to mashed potatoes should be warm, cold spoil both the taste and the type of food.
2. All vegetables should be removed from the vegetables.
3. The longer you knead and whip the mashed potatoes, the more tender and airy it will turn out.

We are so used to potatoes that it is difficult for us to imagine our diet without this vegetable. It is hearty, nutritious, healthy and very tasty. Potatoes practically do not contain fats, it contains about 2% of proteins, a small amount of fiber, water (about 2/3 of the volume of raw potatoes), organic acids and about 16-17% of carbohydrates, mainly starch. This product satisfies hunger for a long time, and thanks to the potato calories provided by starch, it is a valuable source of energy.. Unfortunately, because of its caloric content, potatoes are not allowed to be consumed during various diets or for obesity, and this vegetable contains a lot of useful substances that the body needs.

Potatoes contain vitamin PP, vitamin A, beta-carotene, vitamins E and C, which allow the body to maintain youthfulness and beauty, prevent the formation of cancer cells, heal vessels and improve blood composition, as well as increase immunity and improve the condition of skin, nails and hair. In addition, potatoes contain B vitamins, which improve the functioning of the brain and nervous system, reducing fatigue, increasing stress resistance and working capacity, improving mood and sleep. Vitamin H (Biotin) increases stamina and improves the condition of hair and nails.

Potatoes contain calcium, magnesium, sodium, potassium, phosphorus, sulfur, chlorine, zinc, iron, copper, iodine, selenium, manganese, fluorine, chromium and many other mineral elements. Thanks to them, potatoes:

• improves blood composition and strengthens the walls of blood vessels;
• improves the thyroid gland;
• strengthens bone tissue and tooth enamel;
• improves cellular synthesis in the body;
• stimulates the activity of the brain;
• activates the immune system and regenerative processes in the body;
• removes salt from the body and relieves swelling;
• strengthens the heart and improves its work;
• improves muscle function;
• normalizes water-salt metabolism in the body;
• slows down aging;
• positively affects the work of all internal organs.

How many calories are in a potato?

Due to the high starch content, as well as the fact that during the preparation of potatoes we often add oil and other fats to it, the calorie content of potatoes is considered high. In fact, the content of raw potatoes in calories is small - about 77 kcal per 100 g. If you cook it without oil - this is a tasty and healthy diet dish. However, in comparison with other vegetables, of course, the calorie content of potatoes looks high.

The amount of calories in a potato is affected by the starch content of the tubers. The more starch - the higher the calorie content of potatoes. In young potatoes, starch is 20-30% less than in mature, therefore, the calorie content of young potatoes is lower. It also contains more vitamin C than in a mature vegetable, but, unfortunately, it is destroyed by heat treatment. The calorie content of young potatoes is about 60-65 kcal per 100 g.

Calorie Baked Potato

The calorie content of baked potato without peel is 70 kcal. Baked with peel, potatoes contain 80 kcal. Moreover, it is in the potato peel that the main amount of potassium is contained, which strengthens the heart, muscles and removes excess salt and water from the body.

The calorie content of potatoes baked with minced meat is 140-180 kcal; with mushrooms - 130 kcal. Baked potatoes with eggs and cream contain fewer calories   - about 120 kcal per 100 g.

There are many different ways to make mashed potatoes.
  Calorie content of mashed potatoes is influenced by such ingredients as milk, cream, butter. Mashed potatoes, cooked without these additives, contain only 63 kcal per 100 g. If milk is present in the dish, the calorie content is slightly higher - about 90 kcal. Boiled in water with the addition of butter, mashed potatoes contain 120 kcal per 100 g. If you use a small amount of vegetable oil instead of butter, the calorie content of mashed potatoes will be 80-85 kcal. The highest calorie content of this dish, if it contains both milk and butter, is 150 kcal per 100 g.

Calorie Boiled Potato

Jacketed potatoes contain 85 kcal per 100 g. The calorie content of boiled potatoes without peel is about 66 kcal per 100 g. The calorie content of young potatoes boiled in water or steamed is almost the same as mature. The calorie content of boiled potatoes with oil is about 110-120 kcal per 100 g.

Calorie Chips

Fried potatoes in oil are forbidden on any diet, which is not surprising - after all, when cooking this dish, carcinogenic substances are formed in the oil, and the calorie content of fried potatoes is very high. Depending on the oil content, it ranges from 150 kcal per 100 g (when adding 4-5 tablespoons of oil per 1 kg of potato) to 350 kcal (when adding more oil, using animal fat, lard, etc.). The calorie content of fried potatoes with mushrooms is about 200 kcal per 100 g, with meat - 250-280 kcal per 100 g, and with lard - up to 350 kcal and even higher.

A particularly harmful type of fried potato is french fries. Calorie french fries is 400-500 kcal per 100 g.

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The nutritional value of potatoes

The calorie content of raw potatoes is 76 kcal per 100 g. This is significantly more than other vegetables, due to its high starch content: up to 16 g per 100 g. Young potatoes contain less starch, so its calorie content is lower - only 65 kcal.

Potato contains:

• 80 g of water;
• the minimum amount of fat is 0.2-0.4 g;
• 1.5–2 g of protein;
• 16.6 g of carbohydrates per 100 g.

Carbohydrates are presented in the form of insoluble fiber (mainly found in the peel) and starch.

Potato Glycemic Index

Due to the high starch content, the product has a high glycemic index, therefore its use in food causes a sharp rise in blood sugar and increases appetite. The glycemic index increases with the heat treatment of a vegetable: if it is 80 units in raw potatoes, then in boiled or fried form - 95.

According to recent studies, part of the potato starch supplied with food is not digested (not broken down to glucose) in the digestive tract. In the large intestine, it becomes food for beneficial bacteria. This is the so-called resistant starch. Its concentration is greater in raw tubers and chilled cooked vegetables.

Useful properties of potatoes

Resistant starches contained in potatoes have a positive effect on the body:

• lower blood sugar;
• improve the absorption of vitamins and minerals;
• lower acidity in the stomach and reduce inflammation;
• restore microflora in the intestine.

These beneficial properties of starch are used in the treatment of diabetes mellitus and diseases of the gastrointestinal tract.

Also, the vegetable contains vitamins and a large number of minerals, due to which the regular use of potatoes:

• improves the activity of the nervous system;
• lowers blood pressure;
• normalizes metabolic processes;
• lowers blood cholesterol.

Potatoes are especially rich in vitamin C, potassium and phosphorus, therefore it is recommended to include it in the daily diet for people with diseases of the cardiovascular system, diseases of the kidneys, joints.

It should be remembered that the bulk of the nutrients are located in the peel of the vegetable and right under it, therefore the boiled or baked potato in its jacket will bring the most benefit to the body.

Cooking young potatoes in a peel will not only benefit the body, but it is also one of the best ways to get the least high-calorie dish. Calorie content of potatoes directly depends on the method of its preparation.

How many calories are in boiled potatoes?

Boiled potatoes are one of the lowest calorie dishes made from tubers. This is the easiest and fastest way to cook a vegetable. It can be welded with peel or peeled.

The calorie content of boiled and peeled boiled potatoes is approximately 90 kcal per 100 g. If you boil it in milk, then the number of calories will increase to 100 kcal. The calorie content of the jacket-cooked potato coincides with the raw energy value of 76–80 kcal / 100 g.

A standard portion of such a product (300 g) will contain no more than 240–270 kcal. But the problem is that boiled vegetables are most often served as a side dish and are almost never consumed without oil, so the calorie content in such a dish increases dramatically.

Caloric content per 100 g of crushed potatoes - mashed potatoes - by adding milk and butter is already 140 kcal. It can be significantly reduced by adding skim milk to the dish or replacing it with water. A great solution is to add mashed boiled zucchini or pumpkin.

The energy value of boiled potatoes (per 100 g), prepared in different ways, is:

• jacket-welded - 78 kcal;
• steamed - 80 kcal;
• boiled peeled - 90 kcal;
• boiled with onions, fried in oil - 125 kcal;
• boiled with butter - 130 kcal;
• mashed potatoes - 120-140 kcal.

A small portion (250 g) of boiled potatoes with butter will already contain 300 kcal! If you also add the number of calories in cutlets or sausages with which vegetables are served, then with such a dish you can easily get 500 kcal and a few extra centimeters at the waist.

In addition to high calorie content, potatoes, consisting mainly of carbohydrates, are consumed in conjunction with fatty foods. And this inevitably causes an increase in body fat. After all, the insulin secreted for the digestion of starch also captures part of the fats, distributing them and glucose in the subcutaneous fat. Therefore, the myth appeared about the high calorie content of potatoes and that it is the cause of obesity.

Calorie Chips

Even during the cooking process, fried potatoes are saturated with fats, which further increases its calorie content and glycemic index. It is hard to digest and completely useless for the figure and the body. In addition, it also acquires carcinogenic properties, thanks to the oil used in frying.

The calorie content of fried potatoes depends on what it is fried on (in fat or oil) and on the amount of oil added during frying. You can reduce the energy value of a dish if you fry chopped potato slices in a pan with a ceramic or teflon coating under a closed lid. In this case, the amount of oil can be significantly reduced.

Calorie content of fried potatoes depending on the method of frying (kcal / per 100 g):

• fried under the lid - 140;
• fried in oil - 200–40;
• fried with slices of fat - 250;
• potato pancakes (potato pancakes) - 220;
• french fries (deep-fried) - 310-350;
• "Russian potato" - chips - 550!

Of course, people who want to lose weight, it is better to refrain from the use of such dishes.

The energy value of baked potatoes

Potato retains most of its beneficial properties and at the same time has a low calorie content when baking. It turns out a very tasty and diet dish. The calorie content of baked potatoes in their uniform is only 80 kcal / 100 g. If you bake potatoes in the oven without a peel or in foil, the calorie content will be even slightly lower - about 75 kcal.

If you add butter, sour cream or mayonnaise to the dish, the number of calories will double. To get a really low-calorie dish, but at the same time very tasty, you can mix baked (or boiled) potatoes with garlic sauce. For this you need:

• a jar of natural yogurt;
• chopped garlic clove;
• a teaspoon of mustard;
• finely chopped greens or mint;
• a few drops of squeezed lemon juice.

Adding this sauce to potatoes will help to avoid the dryness of the dish, and since it contains almost no fat, it will bring nothing but a wonderful taste and additional vitamins. To diversify your diet, you can add green peas, cabbage, bell pepper, boiled beets, celery to boiled or baked vegetables.

Calorie stewed potatoes and various dishes from it

The energy value per 100 g of stewed potatoes depends on what it is stewed with:

• vegetable stew (with zucchini, carrots and onions) - 90 kcal;
• stewed in a creamy sauce - 130 kcal;
• with stew - 145 kcal;
• stew with pork - 150 kcal.

There are many more dishes from this vegetable, the calorie content of which must be taken into account when losing weight:

• dumplings with potatoes - 220 kcal;
• fried pies with potatoes - 200 kcal;
• baked pies in the oven, shangi - 180-190 kcal;
• sorcerers (potato pancakes with minced meat) - 250 kcal;
• french fries (with onions and mayonnaise), cooked in the oven - 300 kcal.

The chefs over the entire existence of the potato have come up with many delicious recipes for preparing dishes from it, but nutritionists advise not to cook potatoes, eat it raw. You can cook a very healthy Korean salad of shabby raw potatoes with garlic, the energy value of which will be only 65 kcal.

How to eat potatoes when losing weight

Although potato is the most high-calorie vegetable, its use cannot be an obstacle for a good figure, if certain rules are observed:

• Potatoes are best cooked or baked.
• Do not combine vegetables with fatty foods or butter.
• Refrain from fried potatoes and chips.
• During the day, it is recommended to eat no more than 350 g of potatoes. Such a volume satisfies the daily requirement of the body for carbohydrates, potassium and phosphorus.
• Divide the daily portion into 2-3 meals and eat it in the morning or no later than six in the evening.

Compliance with these rules will allow you not to gain extra pounds by eating your favorite vegetable, and will help to keep yourself in great shape. If you correctly use properly cooked potatoes, it will bring the body only benefits and will never cause extra centimeters at the waist. In combination with vegetables, herbs, boiled meat or fish, boiled or baked potatoes must be present in the daily menu, as it serves as a source of energy and nutrients.

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How to make mashed potatoes?

The preparation of any dish should be approached very responsibly. The acquisition 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 follow a diet, count calories. Mashed potatoes in milk have an energy value of 90 kcal, and with butter - 120 kcal. If these figures do not scare you at all, stock up on all the products and start preparing the side dish.

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Boil potatoes peeled in salted water. Melt the butter and beat the chicken egg, cook the milk. Optionally, add chopped dill and onion. Put hot potatoes in another bowl 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

The hostess should have all the necessary equipment in the kitchen, with which you can make a dish of any complexity and consistency. To get the perfect mashed potato with calories from 80 to 130 kcal, you can use three devices - each of them has its own advantages, and which one to give preference to is up to you.

1. Mixer.With this indispensable kitchen unit, you can make mashed potatoes from any products. Place the hot boiled potatoes in the 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. Mashed foods are great for children and the elderly. True, an egg and butter cannot be passed through a sieve, but potato puree will be more dietetic - only 80 kcal per 100 grams.
3. Wooden pusher. With its help, you can make mashed potatoes of any uniformity. This method is much faster than wiping through a sieve.

Calorie mashed potatoes: self-calculation

Having preliminary data on the energy value of all products, it will be easy 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 these data, you can calculate the energy value of a portion 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 gram serving. If one of the components is excluded, the energy value of the side dish will be significantly less.

Calorie mashed potatoes on the water. The best recipe for a diet

Boil a few peeled potato tubers in slightly salted water. Without cooling, shake potatoes. A pinch of black pepper and salt will improve the taste 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, refuse 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, which can adversely affect the figure. However, not everyone can finally abandon fragrant seasonings, because then the dishes will become completely tasteless. If you do not recognize side dishes without spices, prepare the original mashed potato: calories per 100 grams will be only 80 kcal. The secret is to add unique ingredients that make mashed potatoes 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 - spices that are not only harmless, but also useful during the diet. Adding them to mashed potatoes made on the water, you will significantly improve the taste of the side dish and will enjoy this dish with pleasure.

Vegetable, mushroom and meat sauce for potatoes: method of preparation 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 on cooked water will be 80 kcal. Grind the eggplant, green beans, zucchini, carrots, onions and place them in a pan. Stew in sunflower oil with tomato paste and spices. Serve the finished vegetable stew with mashed potatoes.

Mushroom sauce is also recommended with high-calorie side dishes. Fried, boiled or canned mushrooms can be used depending on the variety. What is the calorie content of the dish? Mashed potatoes made with 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 eat greasy gravy to the side dish, fried meat is just what you need. It will be a great addition to gentle mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. If desired, you can replace the meat with sausage or sausages.

Grandmother’s mashed potato recipe: calories

“It’s not easy to be a grandson!” Say those who spend their summer time in a country house with their elderly relatives. Grandmothers, as a rule, cook all the dishes in butter, after which slender girls gain extra pounds. If you really want to treat yourself to something tasty and homemade, make mashed potatoes yourself in oil (calories - 120 kcal) or in milk (90 kcal). In small quantities, it, of course, will not harm the figure, but you should not abuse such a treat every day.

Butter is added to hot boiled potatoes along with milk and spices. Keep in mind that a cooled side dish will become harder. The magnificent “grandmother's” mashed potatoes taste better than in the most expensive restaurants. For flavor add dill and parsley.

Why is mashed potato useful?

This side dish is the most delicious, but also one of the most high-calorie ones. The mashed potato prepared according to the improved recipe, the calorie content of which is 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 it. We should not forget that mashed potatoes contain vitamins A and C, so the use of this side dish is not only harmless, but also beneficial. Bon Appetit!

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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 its 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 contains ~ 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 table calorie vegetables. Starch, the concentration of which is most 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 indicator of energy value - about 60 kcal. During heat treatment, calorie content increases markedly.

Calorie Mashed Potatoes

The calorie content of mashed potatoes can be low if you add milk with 0% fat or water in the process. One 100 gram serving contains about 85 kcal. When choosing more fat milk, the indicator may increase to 35 units. Any oil significantly increases the nutritional value of the dish.

Mashed potatoes 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 a bowl with a coating of ceramic, 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 the nutritional composition (BJU) of potatoes in our article.

How many calories are in boiled, fried, baked potatoes

To the dietary option of cooking a vegetable include its boiling (about 85 kcal). In terms of energy value, boiled potatoes are inferior to pasta, wheat bread, bananas and buckwheat. Read about buckwheat calories here. However, this applies only to cases when mayonnaise, cream sauce or butter is not added.

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

The calorie content of baked potatoes is identical to that of boiled potatoes, but any supplement increases these numbers. You can reduce the starch content if you leave the vegetable in cool water for several hours. 3 times more calories in fried potatoes (up to 200 kcal).

The type of oil slightly affects the energy value: when cooking on olive, sunflower or creamy figures will be approximately the same. More information on the calorie content of vegetable oil can be found in our publication. French fries contain about 310 kcal, and in fast-food restaurants, a portion 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 potato dishes

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

Options for first, second courses and pastries with potatoes:

• soup with noodles - 69 kcal;
• soup on chicken broth - 50 kcal;
• dumplings - 220 kcal;
• chicken stew - 150 kcal;
• rustic potatoes - 130 kcal;
• fried pies - 200 kcal;
• potato pancakes - 220 kcal;
• casserole with mushrooms - 170 kcal;
• home-made 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 vegetables per day. A larger number will increase the waist by a few centimeters.

When choosing the least high-calorie dishes, you can not worry about a set of extra pounds. Starchy vegetables, consumed in moderation, will only benefit the body.

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Mashed potatoes are a well-known dish for everyone. It is suitable for baby food, and for diet food, as well as for people with stomach and intestinal diseases. The calorie content of mashed potato depends on the ingredients that make up it, for example, butter and milk. Mashed potatoes will benefit the body, since in addition to a pleasant taste, it is very easily digested. This dish goes well with various vegetables such as spinach or Jerusalem artichoke. In addition, mashed potatoes will not cause an allergic reaction. The only contraindication is individual hypersensitivity.

Calorie content of mashed potatoes, its composition and nutrients

Potato is the basis of mashed potatoes, and the calorie content of the final dish depends on those extra fats that are included in his recipe. Thus, the calorie content of mashed potatoes can be adjusted independently. How many calories are there in mashed potatoes cooked in water without the addition of additional ingredients? For 100 grams of the finished product accounts for only 63 kcal. Such a dish without hesitation can be included in the diet. It turns out that mashed potato contains fewer calories than jacket-boiled potatoes.

The main composition of potatoes is carbohydrates and starch. Also, the product is rich in vitamin A and C and trace elements, in particular: potassium, calcium, sodium, magnesium and phosphorus.

Consuming mashed potatoes, the body quickly begins to feel full, and those microelements that make up its composition have a positive effect on the state of bones, teeth, and brain function. Potato puree can only be harmed by additional ingredients. For example, low-quality oil, spread or margarine.

Calorie mashed potatoes in different recipes

Potatoes are best peeled with a special knife for peeling vegetables. They can remove a fairly thin layer of the peel, since directly under it is the largest number of nutrients. For mashed potatoes, yellowish potatoes inside are best. In such varieties, more starch and digest better. Potatoes must be cut, but not too finely and lowered into boiling water. It is this sequence of actions that will retain the greatest amount of nutrients. Next, add salt to taste and cook for 15 or 20 minutes, until cooked, depending on the type of potato, while loosely covering the pan with a lid. When cut with a knife, the finished potato should fall apart. If you decide to make mashed potatoes in water, then the part of the liquid in which the potatoes were cooked must be drained separately, and later added to the mashed potatoes, bringing it to the state of the desired consistency. Next, the potatoes must be crushed and beat, periodically adding the previously drained broth. Do not use a blender and mixer when preparing mashed potatoes. It may turn out to be the wrong consistency. The calorie content of this puree will be 63 kcal. For people who follow certain diets, mashed potatoes can only be cooked on water.

Instead of a potato broth, you can add mashed milk. The calorie content of mashed potatoes in milk without adding oil will be approximately 90 kcal per 100 grams of product. Do not add cold milk in mashed potatoes. This will spoil the taste and color of the dish.

The calorie content of mashed potato with vegetable oil will be about 82 kcal. Vegetable oil in this case can replace butter. On it, you can fry the onions and add in mashed potatoes when the dish is ready. The calorie content of mashed potatoes in butter will be approximately 120 kcal.

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Potato dishes differ not only in taste, but also in calorie content. Nutritionists recommend including the product in the daily diet, while choosing the lowest-calorie foods. Potatoes saturate the body with potassium salts, phosphorus, magnesium, manganese, iodine and other trace elements. The daily norm of 300 g of potatoes contains all the necessary nutrients, the daily norm of carbohydrates and vitamins PP, A, E, C, B. The highest concentration of nutrients is in young potatoes, the longer the vegetable is stored, the less minerals remain in it.

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  Calorie Raw Vegetable

Raw potatoes are considered the most beneficial for humans, as they contain the maximum amount of vitamins and minerals. Raw root vegetables are not consumed. The beneficial properties of the vegetable are due to the high fiber content that normalizes the digestive system. The high potassium content contributes to the rapid removal of excess fluid and salts from the human body.

BZHU per 100 g of crude product:

One raw tuber contains 70 kcal.   During heat treatment, the indicator of KBZhU and the amount of vitamins, minerals varies significantly. 65% of the mass of raw root crops is accounted for by water. Carbohydrates are represented by starch, the content of this nutrient is much higher than in other vegetables.

  With other cooking methods

The energy value of the product varies significantly depending on the type of preparation.

Calorie table 100 g of potatoes with different processing methods:

The benefits and harms of the product also depend on the method of preparation. Fried and fatty foods are not recommended for people with gastrointestinal problems, cholecystitis, obesity. Those who want to get rid of excess weight should choose the lowest-calorie dishes, such as boiled potatoes without oil and salt, young or baked vegetable. The less the root crop can be heat treated, the more healthy it is.

Calorie table of potato dishes:

No more than 300 g of vegetable in any form should be eaten per day. Above the daily allowance can cause significant harm to the body, in particular, add extra pounds. Despite the high content of starch in the root crop, it brings significant benefits to the body, but only if it is used in small quantities.

  Mashed potatoes

Mashed potatoes are cooked in water, milk, with the addition of salt and butter. Depending on the amount of additional ingredients, the nutritional value of the dish changes. The minimum content of kilocalories per 100 g of product is 112 kcal.

The ratio of KBZHU per 100 g of product prepared on water without oil and salt:

• ash;
• starch;
• water;
• plant acids;
• sodium;
• potassium;
• phosphorus;
• magnesium;
• calcium;
• chromium;
• fluorine;
• iron;
• vitamins B, C, E, PP, D, A;
• choline;
• biotin.

Making mashed potatoes is easy enough. For cooking, you need to peel the potatoes, cut, put in a pan and pour cold water. Salt water, cook the vegetable until tender. Then drain the water, leaving a little potato broth, pouring it into a cup. It’s good to overheat and add warm broth. Mashed potatoes can be boiled and added to it milk, butter, salt. Mashed milk with the addition of butter has a calorie content of 271 kcal.

  Boiled vegetable

Young potatoes are considered the most useful, as they contain the maximum amount of nutrients. The ratio of BZHU per 100 g:

The beneficial properties of young potatoes are as follows:

• strengthening the walls of blood vessels;
• pronounced antioxidant property;
• normalization of water-salt balance;
• prevention of the development of digestive system diseases.

The ratio of BJU when cooking potatoes in their skins:

To cook boiled potatoes in their skins, it is necessary to wash 1 kg of root vegetables well, put in a saucepan, pour cold water and cook until cooked. Salt some water. Estimated cooking time 30 minutes. Potatoes can be eaten with or without peel. The peel contains a large amount of vitamin C.

Health benefits of boiled product:

• strengthening immunity;
• mild diuretic effect;
• prevention of heart and vascular diseases.

Contraindications to the use of the product:

• gallbladder disease;
• liver disease
• increased gas formation.

Excessive use of boiled potatoes can cause serious harm to the body, which manifests itself in disruption of the esophagus. You can not use a green product or a green one, since it contains a high concentration of the toxic substance solanine.

  Outdoor application

One potato, which has not been subjected to heat treatment, contains many useful substances that allow you to use the vegetable in its raw form. From raw potatoes I make juice, which is used for burns and severe wounds. Potato juice can be prepared using a juicer or grate the vegetable on a fine grater, then squeeze through cheesecloth. A decoction from a vegetable eliminates inflammation in the nasopharynx, is used as a solution for inhalation.