Potatoes are a very popular product. It is fried, boiled, stewed separately and with the addition of various ingredients. Each of us has been familiar with mashed potatoes since childhood. They cook it on water and milk, with and without butter, lovers add spices. Especially useful dish for those who monitor their weight. Of course, they are interested in the question: how many calories are in mashed potatoes?
Material Content:
Chemical composition and nutritional value
The content of BZHU in 100 gr. product:
- proteins - 4.22 g;
- carbohydrates - 16.81 g;
- fat - 4.22 g.
In addition, water (75.61 g) and ash (1.50 g) are present.
Potato is rich in vitamins:
- A - 38.0 mcg;
- beta-carotene - 9.0 mcg;
- C - 6.0 mcg.
Most of all it contains B vitamins:
- B4 - 13.5 mg;
- B9 - 8.0 mg;
- B3 - 1.1 mg;
- B12, B6, B1, B5 - from 0.1 to 0.5 mg.
The mineral composition of the product is quite saturated:
- sodium - 317.0 mg;
- potassium - 284.0 mg;
- phosphorus - 45.0 mg;
- calcium - 24.0 mg;
- magnesium - 18.0 mg;
- iron - 0.3 mg;
- zinc - as much;
- copper and manganese - 0.1 mg each;
- selenium - 0.8 mcg.
The nutritional value of 100 g of the product is 112 kcal.
Calorie Mashed Potatoes
The calorie content of mashed potato is affected by the liquid on which it is cooked.
On the water
According to this recipe, you can cook potatoes with or without butter. The energy value of 100 g of the finished product with oil is 120 kcal. It contains 2.5 g of protein, 5 g of fat, 15 g of carbohydrates.
The nutritional value of a dish prepared without adding oil is as follows: carbohydrates - 14 g, proteins - 2.2 g, fats - 1.5 g. Calories are almost 2 times less than in the previous case - 70 kcal.
In milk
Usually cooked simply with milk, but you can also add butter.
Calorie content in the first embodiment will be 80.33 kcal per 100 g.
In mashed potatoes in milk BZHU is:
- carbohydrates - 14.03 g;
- fats - 1.77 g;
- proteins - 1.95 g.
Calorie content in the second embodiment is 105.24 kcal.
Number of BJU:
- proteins - 2.03 g;
- carbohydrates - 13.67 g;
- fats - 4.50 g.
Daily intake
Potatoes contain a lot of starch, which leads to a sharp jump in blood sugar. The pancreas increases insulin production. For patients with diabetes, the vegetable is harmful, but once a week you can eat a portion of mashed potatoes.
This is a fairly high-calorie product. Excessive consumption can lead to obesity.
Scientists believe that 250 g per day should be considered the norm. This weight should include the mass of tubers used in the preparation of the first and salads.
Useful properties of a dish for the body
The benefits of potato tubers are not in doubt. They contain a large number of minerals and vitamins necessary for the normal functioning of the human body. Therefore, it is impossible to completely exclude them from the diet.
In addition, vegetable protein ensures quick saturation and reduces the likelihood of additional snacks, which is very important when dieting to reduce weight. Fiber contained in root crops contributes to weight loss.
Starch is a slow-digesting carbohydrate. It has a positive effect on digestion, strengthens the stomach. Potatoes contain a minimal amount of fat. The calorie content of mashed potatoes is 3.5 times less than that of buckwheat, and 4 times less than that of barley.
Potato is very useful, but we ourselves turn it into a harmful product. The fact is that when frying, the number of calories increases sharply and becomes 200 kcal, and a deep-fried dish contains 300 kcal. Of course, starch can lead to weight gain, but only on condition that you eat round-the-clock only fried tubers, while flavoring them with bacon and butter. With the correct use of tubers, you are not in danger. Steam them, bake, cook. Discard various wrong condiments, such as mayonnaise. Do not cook potato dishes with meat. Plant and animal protein are incompatible. And most importantly, do not overeat.
Compiled different diets for weight loss using potatoes.
For example, a 9-day diet:
- 1-3 day. Cook 1,500 g of unpeeled root crops in the oven. Divide them into 5 receptions and eat during the day at regular intervals without salt and without seasoning. To improve the taste, you can add parsley or dill.
- 4-6 day. Boil 1.5 kg of tubers in their skins. Divide into five parts and eat according to the previous scheme. You can use olive oil or lemon juice at the first three meals.
- 7-9 day. Mash without milk, add a little butter, 2-3 cloves of garlic, a little greens.
During the diet, drink at least 2 liters of water, eat the last time 4 hours before bedtime. The result will please you: 3-7 kg of excess weight will leave you forever. The only thing that causes concern is the risk of hating potatoes.
A dish made from potato tubers is healthy and nutritious. Eat on health, most importantly, do not overeat.
