Baked potatoes calorie content per 100 grams

Dietary properties:

What is the calorie content of baked potatoes, what dietary properties does it have? All this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

Potatoes are one of the most popular products in Russia. It is not only a tasty and easy-to-cook vegetable, but also a rich source of microelements and easily digestible starches.

It contains a large amount of potassium, iron, magnesium, phosphorus, calcium, vitamins C, B, as well as essential amino acids and pectins.

Potato protein tuberin is the most valuable of all plant proteins.

It has high biological activity and its composition resembles human milk protein.

The potato diet promotes deep cleansing of the intestines, improves the functioning of the cardiovascular system, normalizes blood pressure, helps cope with stressful situations and increases physical activity. It is practically harmless and has no special contraindications. Only pregnant women and nursing mothers should avoid the potato diet.

When carrying out a fasting potato day, the choice of potatoes and their preparation are very important. You need to boil or bake it with the skin on and only then peel it. You need to buy fresh potatoes: they are low in carbohydrates, but high in protein. However, fats are not formed from protein, so it is impossible to gain weight from such a vegetable. And they gain weight mainly from potatoes, which have already been stored for several months and have accumulated a large amount of starch during this time.

Potato calorie table

Calorie content. Baked potatoes in skins

There is an opinion that baked potatoes are high in calories and therefore contribute to weight gain. It turns out that this is far from true, and the point is not at all in the potatoes, but in the preparation of the dish itself. If baked potatoes have a high calorie content, it will depend on other ingredients, as well as whether there are fats in this dish, and what this dish is prepared with. For example, a baked potato will have a higher calorie content if cooked with butter, with the addition of vegetable fats, as well as meat. Therefore, in order not to gain excess weight, it is best to take into account the calorie content of baked potatoes or potatoes cooked in their jackets. Baked potatoes will have lower calorie content if they are prepared as a separate, independent dish without fat.

Thus, baked potatoes and calorie content directly depend on the fats and other components involved in the preparation of the dish.

How to burn calories from 100 g of baked potatoes in their skins

For example, to burn all the calories from 100 grams of baked potatoes, you will need 7 minutes of running or 1 hour 29 minutes of sleep.

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Calorie content of dishes, depending on the components

How many calories are in baked potatoes with meat? The answer will not be clear, everything will depend on what kind of meat you prefer as a side dish. If you use beef meat, then the calorie content of potatoes baked with meat per 100 grams of product will be 93.3 kilocalories. If we compare this dish with others, the calorie content of the prepared food is not so high, and absolutely everyone can enjoy this dish, even a person on a diet.

Baking potatoes without mayonnaise most often does not work. Therefore, if you make such a casserole, then add the calorie content of mayonnaise to the calorie content of the potatoes themselves and additional ingredients. If you are interested in the question of how many calories are in baked potatoes with mayonnaise, then the answer to this question is 493 kilocalories - a rather fatty and satisfying dish that can satiate an adult and give him strength and energy for the whole day.

The calorie content of fried potatoes per 100 grams is from 280 to 320 kcal.

(It all depends on how much oil you use for frying).

How to properly fry potatoes.

Preparation steps:

1. Wash the potatoes.
2. Peel off the skin.
3. Slice.
4. Wash the chopped potatoes.
5. Fill it with cold water for an hour.
6. Drain the water.
7. Dry the potatoes.
8. Heat a frying pan (dry).
9. Pour into the frying pan the amount of oil that you think is necessary for frying the potatoes.
10. Cook until it starts to brown.
11. Turn it over so as not to “deprive” its other side.
12. Fried? Turn off the stove and remove the frying pan from the heat.
13. Sprinkle the potatoes with herbs, salt and garlic.

If you want to roast potatoes in the oven:

1. Preheat the oven to one hundred and eighty degrees.
2. Grease a baking sheet with oil.
3. Place the potatoes on a baking sheet.
4. Place the baking sheet in the oven.
5. Make sure that the potatoes get a golden hue and a crispy crust.

How many calories are in potatoes

For young potatoes, the calorie content will be 77 kcal per hundred grams, and this value will not fluctuate depending on the variety. Like Adretta, like Donetsk, like Ramsay - they are all the same in their “weight”. Here the choice most often comes down to taste, ripening time and tuber size. In terms of energy value, the calorie content of boiled new potatoes mainly goes into carbohydrates, of which as much as 85%. There is nothing left of proteins and fats – 10% and 5%, respectively. And here lies the very thing that is the shadow enemy: carbohydrates in potatoes are fast. Although the name might suggest that they are actively broken down and excreted from the body, alas, this is not the case. Their high speed refers to their entry into the blood, due to which the sugar level in it jumps. To reset it to its previous values, it is necessary to produce a sufficient amount of insulin, which is what the pancreas does. With such an active reaction of the body, it is also forced to instantly respond to the slightest changes. And if they occur too often and in huge quantities, this leads to its overload.

The boiled version is minimally harmful to the pancreas, and, consequently, to the figure. It is best, of course, in an unrefined form: the so-called “in uniform”. The calorie content of potatoes prepared in this way will be reduced to 65 kcal per hundred grams. You can make purees with minimal addition of skim milk: milk, not butter. It's good to add greens. It is also possible to steam this root vegetable or in a slow cooker - the number of calories in potatoes will not change, as well as its effect on the digestive tract.

But it’s better to give up fried, fried and baked. Especially the first two. The problem is that when combined with fat - vegetable oil, mayonnaise - the calorie content of potatoes - both baked and fried - increases significantly. Moreover, the load on the pancreas increases, which is fraught not only with a floating figure, but also with serious problems with this organ. Particular attention at the moment should be paid to persons with a sensitive gastrointestinal tract and diseases of the biliary tract. But a definite advantage can be considered the lightness of potato fiber, which does not injure the esophagus even with the presence of inflammation, as a result of which this root vegetable can be consumed even for gastritis, ulcers, irritable intestines and stomach. The starch that potatoes are rich in removes potassium salts from the body, although not as actively as rice does. And, no matter how strange it may sound, it contains a high proportion of vitamin C, although it is inferior to that of citrus fruits.

Fans of French potatoes will have to eat them no more than twice a month: the abundance of mayonnaise and cheese does not have the best effect on the “weight” of the dish, and, as a result, on the liver and pancreas. The calorie content of potatoes baked with such fatty additives can reach 300 kcal. And if you add meat to it, turning the dish into a full-fledged casserole, you can eat lettuce leaves and water the rest of the day.

It’s even better not to mention fried. If for regular potatoes, in a small amount of oil, the calorie content of potatoes will show 187 kcal, then for french fries it will be 400 kcal. Here you don’t even have to worry about your figure, but about the entire gastrointestinal tract, and, in particular, about the liver. With fried potatoes in the usual way, there is still a chance to minimize the load, but there is a taboo on French fries.

You can also note the less widely known, but no less tasty, pickled new potatoes. Its calorie content is close to 86 kcal, which is not so detrimental to slimness, and the vinegar used in the cooking process has a good effect on fats. The low calorie content is also explained by the fact that the root vegetable is initially boiled and then treated with vinegar and seasonings. Moreover, the impact of the latter can be seen even in the energy value: the share of fats decreases from 5% to 1%. And subsequently, the finished product can be processed again, but in the oven. The calorie content of a baked potato that has been pre-marinated, with herbs and cheese in foil will be only about 140 kcal.

Nutritional value of potatoes

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

Potatoes cooked in their skins are the most useful - boiled in their skins or baked; almost all vitamins and minerals are preserved in such a product.

Potatoes contain:

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

Carbohydrates come in the form of insoluble fiber (mostly found in the peel) and starch.

How many calories are in boiled potatoes?

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

The calorie content of boiled potatoes, peeled and boiled in water, is approximately 90 kcal per 100 g. If you boil it in milk, the number of calories will increase to 100 kcal. The calorie content of potatoes boiled in their jackets coincides with the energy value of raw potatoes - 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 eaten without oil, so the calorie content in such a dish increases dramatically.

The calorie content per 100 g of crushed potatoes - mashed potatoes - due to the addition of milk and butter is already 140 kcal. It can be significantly reduced by adding skim milk to the dish or replacing it with water. An excellent solution is to add boiled zucchini or pumpkin to the puree.

Boiled potatoes

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

• boiled in its jacket – 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 the cutlets or sausages with which the vegetables are served, then with such a dish you can easily get 500 kcal and a few extra centimeters on the waist.

In addition to being high in calories, potatoes, which consist mainly of carbohydrates, are eaten together with fatty foods. And this inevitably causes an increase in fat deposits. After all, insulin, released to digest starch, also captures some of the fats, distributing them and glucose in the subcutaneous fat. That is why the myth about the high calorie content of potatoes and that they are the cause of obesity arose.

Useful properties of potatoes

Dietary types of baking potatoes

Anyone can try such a dish, but at the same time relying on their individual capabilities. Baking potatoes in foil is another way to prepare this food product. Everyone probably knows how many calories are in baked potatoes in foil. The calorie content of this dish remains virtually unchanged because, as a rule, no oil or other fats are used when baking in foil.

Another important question will be how many calories are in baked jacket potatoes and can you eat them when you are on a diet? The calorie content of this product is 93 kilocalories per 100 grams of product. This calorie content is quite low and is allowed for consumption by people on a diet.

You can eat potatoes in any form and at the same time they will be tasty, satisfying and healthy. A simple culinary process will not complicate anyone, but first you need to decide what kind of dish you want to prepare from it.