How good boiled potatoes are! This vegetable is the most common and most popular among the rest. You can use it not only as a side dish, but also as an independent dish. The calorie content of boiled potatoes per hundred grams does not exceed 80 kilocalories. But you can highlight other useful properties.
How useful is this common vegetable?
Potatoes contain a large amount of starch, mineral salts, iodine, sulfur, iron, potassium and other nutrients. Proteins are very useful in potatoes. They contain such beneficial amino acids as methionine, threonine, valine, phenylalanine, tryptophan. It is these substances that the human body does not synthesize.
Vitamins are essential for people at any age. Especially their lack affects in the autumn and spring. If you do not have the opportunity to purchase products containing a huge amount of them, then potatoes will come to the rescue.
Vitamin content
The following vitamins can be distinguished in potatoes:
- Pantothenic acid, or vitamin B3. It is he who is responsible for cleaning the liver from alcohol.
- Vitamin B6 helps protect you from radioactive substances. Pyridoxine, as it is also called, helps to convert linoleic acid into a biologically active acid, which already, in turn, stimulates the secretion of hydrochloric acid in the stomach. If this vitamin is not enough in the human body, then a person may manifest symptoms such as nausea, damage to the mucous membranes in the mouth and eyes. Cramps can also occur. A person suffers from insomnia, depression, digestion and blood circulation are disturbed.
- Among the common vitamins in potatoes, you can also find vitamin C, that is, ascorbic acid. It helps fight blood cholesterol, cleanses the body of toxic substances, and is also used as an antidepressant.
- Potatoes contain vitamin P - rutin. It helps strengthen the walls of blood vessels, fight high blood pressure and increases bile secretion.
- Vitamin PP helps people suffering from cardiovascular disease.
- Niacin helps the body fight against poisons and toxins, it is better to absorb plant proteins.
Despite the fact that the calorie content of boiled potatoes on water is low, it has high nutritional value. The benefits of starch contained in this vegetable can be highlighted as a separate paragraph.
What is the use of starch in potatoes?
Starch is famous for the following:
- It contains a useful trace element - potassium.
- It fights cholesterol in the human body, thus exerting an anti-sclerotic effect.
- Removes excess water from the human body. It is especially useful to eat potatoes during hangovers and people suffering from kidney diseases.
- Starch fights against pathogenic cells, inhibits the development of tumors and inflammatory processes.
- Potatoes must be eaten by people who suffer from diabetes. Starch will reduce the absorption of sugar in the blood, while after eating its level will not increase.
- Eating potatoes every day, you provide your body with more than half the daily intake of carbohydrates. After all, it is the starch contained in the potato that gives the body the necessary share of energy.
- Immunity is strengthened.
- Starch improves metabolism and digestion.
- Lowers the level of acidity in the stomach, thereby reducing the risk of ulceration.
Boiled potatoes - what about its calorie content?
The calorie content of boiled potatoes is 82 kcal per one hundred grams of it. If we talk about proteins, then they contain 2 grams per serving of the product. Fats are only 0.4 grams, but enough carbohydrates to saturate the body with energy - 16.7 grams.
The calorie content of a potato dish depends on how it is processed, for example, stewed potatoes per 100 grams will contain 250 kcal. The calorie content of boiled and fried potatoes is also different. If you fry the vegetable in oil, you can get 266 kcal per serving per 100 grams.
The lowest calorie content has potatoes, which are baked without peel - 77 kcal. If you do not remove the “clothes” from the potato, the calorie content will increase to 136 kcal.
If your dream is an ideal figure and potatoes are your favorite product, then avoid dishes made from it, cooked by frying.
Detailed table of potato calories
Each hostess boils this vegetable in different ways. Someone just adds some water, and someone likes to feast on, for example, with the addition of butter or sour cream. The calorie content of boiled potatoes will depend on how you fill this vegetable and how to cook it. You can find out the energy value of different dishes from the root crop in the table.
Product | Calories, kcal |
Boiled young potatoes | 80 |
Jacket Boiled Potatoes | 74 |
Calorie cooked potatoes with butter | 120 |
Boiled potatoes with sour cream | 92 |
The recipe for delicious boiled young potatoes
To prepare the dish we need:
- two kilograms of young potatoes;
- 60 grams of butter;
- a bunch of dill (its amount depends on your preferences, if someone does not like this vegetable, then you can not use it);
- salt to taste.
Separate the peel from the potato (you can not separate it) and cut it into medium-sized even pieces. Put them in a pan and pour cold, purified water. Place the container on high heat. After the water boils, the fire is reduced, salted and the pan lid is opened halfway. Boil until tender. During cooking, you can pierce the potatoes with a knife blade or fork. In this way, its readiness is checked.
It is important after removing the pan from the fire to immediately drain the water and put in the potato butter and pre-prepared chopped dill. After that, the pan is closed with a lid and shaken so that the dill covers each tuber, and the butter melts.
Eat on health! Low calorie boiled potatoes will help maintain your figure, most importantly - do not overdo it with a serving.
Calorie Mashed Potatoes with Milk
This dish is familiar to everyone since childhood. We eat it not only at home, but also in kindergartens, schools, canteens and restaurants. It is prescribed for people suffering from diseases of the gastrointestinal tract. It favorably affects the work of the heart and liver.
The calorie content of mashed potatoes with milk is about 80 kcal, but this figure will vary depending on what other ingredients we add for its preparation. For example, if you add a little more butter to the milk, then the figure will increase to 150 kcal.
The daily norm according to the recommendations of nutritionists is 200 grams. If you follow the figure, then you can make mashed potatoes without additional ingredients. The calorie content of boiled potatoes on water is on average 80 kilocalories.
Calorie cooked jacket potatoes
Such a product is not only low-calorie, but also useful, since the peel retains all the beneficial substances that are destroyed when the vegetable is processed without it. Such a root crop is very useful for blood vessels and heart, as it contains a lot of magnesium and potassium.
Vegetables prepared in this way are used in many diets, and the calorie content of boiled jacket potatoes does not exceed 74 kilocalories. This figure is achieved due to the fact that salt and various oils are not used during cooking.
To give the dish a piquancy, you can sprinkle it with greens, and to maintain yourself in shape, use portions no more than 200 grams.