Most people love mashed potatoes. Due to its high nutritional value, easy digestibility and inability to cause allergies, this dish is included in the menu of various children's, medical and health institutions.
Potatoes contain a lot of carbohydrates, mostly starch. The root vegetable also contains vitamin A and C, various microelements.
Per hundred gram serving mashed potatoes, in the preparation of which milk and butter were used, contains:
- proteins about 2 grams;
- fat 3.7 grams;
- carbohydrates 15.2 grams.
It is difficult to talk about the calorie content of ready-made dishes that contain several ingredients. The energy value of mashed potatoes largely depends on the fat content of the milk used, as well as the amount of butter that is added to the dish.
On average, 100 grams of mashed potatoes containing milk and butter contain about 106 kcal.
Dishes made from boiled potatoes are suitable for consumption by people who suffer from stomach diseases. For ulcers, this root vegetable helps reduce pain, and potatoes also have an enveloping effect.
Potatoes are especially valued for their ability to stimulate brain activity.. With its help, the human brain produces substances necessary to improve memory.
Calorie content of mashed potatoes cooked in water
To reduce the calorie content of a dish such as mashed potatoes, you can cook it without adding other products, just with water. After chopping the potatoes, add the water in which they were boiled.
The calorie content of 100 grams of mashed potatoes cooked in water will be about 70 kcal.
If you prepare mashed potatoes without adding milk and butter, then it will contain less fat. The nutritional value of 100 grams of this dish is T:
- proteins 2 grams;
- fats 0.8 grams;
- carbohydrates 14.7 grams.
To add tenderness and improve taste, you can add half an onion to the potatoes during cooking. The broth will acquire a delicate onion taste, as a result the finished puree will be more tasty.
Instead of water, you can use broth made from chicken breast . This part of the chicken has the least fat content. The calorie content in the broth will be insignificant, and the taste of such mashed potatoes will be brighter.
Low in calories and excellent taste qualities will have mashed potatoes with the addition of cauliflower. This vegetable is extremely beneficial for the body and is recommended for consumption in many diets.
How many calories are in mashed potatoes with cutlets?
Nutritionists do not recommend eating mashed potatoes in combination with meat dishes.. But many of us love to enjoy our favorite mashed potatoes with a cutlet.
A traditional fried meat cutlet contains 430 kcal per 100 grams of product.
You can reduce the calorie content of cutlets by cooking them in a double boiler. Depending on the type of meat, with this cooking method the number of calories can be reduced from 60 to 80 kcal. This occurs due to the saturation of the minced meat with water vapor.
Traditionally, cutlets are made from minced pork and beef. To prepare it, they take pig meat and lard, as well as beef. All ingredients are ground in a meat grinder. Many housewives add grated raw potatoes and stale bread, previously soaked in milk, to minced cutlets. All these components do not allow us to talk about the low calorie content of homemade fried cutlets prepared according to a traditional recipe.
This dish will be no less tasty if prepared from chicken meat.
100 grams fried chicken cutlet contains 210 kcal, and steamed will contain only 130 kcal.
Kiev cutlet will have the highest calorie content if you follow the traditional recipe when preparing it.
100 grams of chicken Kiev contains 445 kcal.
Fish cutlets also have low energy value, they contain 200 kcal per 100 grams of product if fried in a frying pan. When cooked in a double boiler, their calorie content is reduced to 140 kcal.
The calorie content of a serving of mashed potatoes with a cutlet will largely depend on the cutlet itself.
On average, 100 grams of such a dish can add 400 to 500 kcal to our body.
Mashed potatoes are dietary dish, recommended for use during the diet. It is best to eat mashed potatoes with lean fish, various vegetables and herbs, cheeses, and boiled mushrooms.
You should not combine mashed potatoes with fried foods from meat, chicken and fish. Also, during the diet, it is better not to eat smoked sausage, frankfurters, sprats and others in combination with potatoes. canned fish in oil. Bread does not go well with this root vegetable.
Nutrition systems for weight loss using potatoes
Existing potato diets are designed for different periods. But they all require boiled potatoes. It can be mashed potatoes, jacket potatoes or boiled potato salad. The best addition to the diet menu is milk and fermented milk products such as kefir and low-fat yogurt.
During any diet, and potato diet is no exception, you need to drink a lot of water. The recommended amount is 2 liters.
You cannot go on a potato diet for more than ten days. L It is best to use this nutrition system for weight loss at the end of summer.
During this period, young potatoes contain more vitamins and other microelements, and the starch content is minimal. These potatoes are best baked in the oven and consumed with the peel, because it is in it that the concentration of nutrients is maximum.
You can create a menu for the potato diet yourself.
The main thing to remember is that you need to eat no more than one kilogram of this root vegetable per day. All potato dishes must be without salt. Include fresh vegetables and kefir in your diet; you can use apples or other fruits as a snack.
Mashed potatoes are a dish familiar to everyone. It is included in the menu of kindergartens and sanatoriums, and is even suitable for the diet of people suffering from chronic diseases of the gastrointestinal tract. You shouldn't give it up, even if you're on a strict weight loss diet. Mashed potatoes are healthy, they have a wonderful taste, are easy to digest, and do not cause allergic reactions(except in cases of hypersensitivity).
Nutrients and composition of mashed potatoes
The product consists mainly of carbohydrates and is rich in starch. Potatoes contain vitamins A and C, microelements such as calcium, potassium, magnesium, sodium and phosphorus. Mashed potatoes quickly saturate and cleanse the body, and the trace elements it contains have a beneficial effect on the condition of teeth and bones, as well as on brain function. No side effects have been found; the only harm to the body can come from additional ingredients such as low-quality oil (spread or margarine).
Mashed potatoes and food combinations when dieting
What can you combine mashed potatoes with if you follow the principles? healthy eating, or on a diet with strict calorie counting?
Do not use puree as a side dish for meat dishes such as fried meat, chicken, fish. Also, you should not eat mashed potatoes with sausage, sprats, or herring in oil. It is not advisable to top the puree with mayonnaise, gravy and various high-calorie sauces. You should also not eat potatoes with bread.
It is advisable to serve mashed potatoes as a main dish with various vegetables, boiled and raw, in the form of salads. You can combine it with low-fat fish, cheeses, herbs, using vegetable oil as a dressing, preferably one that is not intended for frying, but for dressing. These are oils such as olive, unrefined sunflower, corn, flaxseed and rapeseed. The calorie content of mashed potatoes with butter will be 80-90 Kcal per hundred grams.
When on a diet, you can add interesting ingredients such as herbs and spices to mashed potatoes for variety: boiled celery, mint, green peas, lemon zest, sage, spicy and sweet bell pepper, thyme, mustard and nutmeg. You can also use boiled mushrooms and various herbs (parsley, dill, rosemary, green onions) as an additive.
Mashed potatoes are a familiar dish to everyone. It is also suitable for baby food, and for dietary nutrition, as well as for people with stomach and intestinal diseases. The calorie content of mashed potatoes depends on the ingredients that are included in its composition, for example, butter and milk. Mashed potatoes will benefit the body, since in addition to its pleasant taste, it is very easily digestible. This dish goes great with a variety of vegetables, such as spinach or Jerusalem artichoke. In addition, mashed potatoes will not cause an allergic reaction. The only contraindication may be individual hypersensitivity.
Calorie content of mashed potatoes, its composition and nutrients
Potatoes are the basis of mashed potatoes, and the calorie content of the final dish depends on the additional fats that are included in its recipe. Thus, the calorie content of mashed potatoes can be adjusted independently. How many calories are in mashed potatoes cooked in water without adding additional ingredients? There are only 63 kcal per 100 grams of the finished product. This dish can be included in your diet without hesitation. It turns out that mashed potatoes contain fewer calories than potatoes boiled in their jackets.
The main composition of potatoes is carbohydrates and starch. The product is also rich in vitamins A and C and microelements, in particular: potassium, calcium, sodium, magnesium and phosphorus.
By consuming mashed potatoes, the body quickly begins to feel full, and the microelements that are included in its composition have a positive effect on the condition of bones, teeth and brain function. Mashed potatoes can only be harmed by additional ingredients. For example, low-quality butter, spread or margarine.
Calorie content of mashed potatoes in different recipes
It is better to peel potatoes with a special vegetable peeling knife. They will be able to remove a fairly thin layer of peel, since directly under it there is greatest number useful substances. Potatoes that are yellowish on the inside are better suited for mashed potatoes. These varieties contain more starch and boil better. The potatoes must be cut, but not too finely, and placed in boiling water. It is this sequence of actions that will preserve the greatest amount of nutrients. Next, you need to add salt to taste and cook for 15 or 20 minutes, until done, depending on the type of potato, while loosely covering the pan with a lid. When cut with a knife, the finished potatoes should fall apart. If you decide to cook the puree in water, then part of the liquid in which the potatoes were boiled must be drained separately and later added to the puree, bringing it to the desired consistency. Next, the potatoes must be crushed and beaten, periodically adding the previously drained broth. Do not use a blender or mixer when preparing mashed potatoes. It may not turn out to be the right consistency. The calorie content of such puree will be 63 kcal. For people following certain diets, purees can only be prepared with water.
You can add milk to the puree instead of potato broth. The calorie content of mashed potatoes made with milk without adding butter will be approximately 90 kcal per 100 grams of product. Do not add cold milk to the puree. This will spoil the taste and color of the dish.
This agricultural product is endowed with very useful properties. Nutritionists use it in therapeutic nutrition, during the post-operative rehabilitation period and in nutritional programs for weight loss.
Due to the presence of starch, lysine, large amounts of potassium, magnesium and phosphorus in the culture, which has a beneficial effect on the activity of the heart muscle, gastrointestinal tract and many internal organs people, potatoes take first place in . Mashed potatoes are prescribed as the main food for patients with peptic ulcer disease. Having enveloping properties, starch has a beneficial effect on the gastric mucosa.
Mashed potatoes, prepared accordingly, tend to quench pain and relieve inflammation, promoting rapid healing of the ulcerative process. The macroelement solanine contained in potatoes has a positive effect on the heart muscle. It helps regulate heart contractions, increasing their amplitude and relieving tachycardia, giving the heart a measured, calm working rhythm.
Potassium, as the main trace element contained in potatoes, also has a beneficial effect on the functioning of the heart muscle. A side property of its excess amount in culture is a diuretic effect, which has a beneficial effect on the urinary system. For patients suffering from kidney disease and urolithiasis, mashed potatoes are included in the main dish of a salt-free diet.
Potatoes are included in the daily diet of older people to strengthen short-term and long-term memory. The amino acid complex contained in potato culture helps stimulate the substances in the cerebral cortex responsible for this process.
Calorie content of the dish
Depending on how the mashed potato was prepared, its calorie content varies. Included in the diet of kindergartens or sanatoriums, mashed potatoes are prepared using milk and butter. There are 3.3 grams per 100 grams of product. fat, 2.1 gr. protein, 13.7 g. carbohydrates with a Glycemic index of 90.
The calorie content of mashed potatoes prepared with milk is 90 kcal/100 g, and with natural butter – 120 kcal/100 g. This is a very useful product for the body, especially for the younger generation. Potatoes go well with other vegetables, such as spinach, carrots or Jerusalem artichoke, if the additional ingredients do not cause allergic reactions or the child’s body does not respond with hypersensitivity to the designated vegetables.
The calorie content of prepared mashed potatoes without adding milk or butter is 63 kcal per 100 g of finished product. This is significantly lower than boiled potatoes, whose calorie content is 80 kcal/100 g. Mashed potatoes are recommended for patients with chronic gastrointestinal diseases, as well as during periods of exacerbation of peptic ulcers or gastritis. Puree is indicated for dietary table No. 5 (salt-free diet) for patients suffering from diseases of the kidneys and genitourinary system.
Low-calorie mashed potatoes are included in the diet of patients on a weight loss diet.
Nutrients contained in mashed potatoes
The product has a carbohydrate composition, rich in starch. It contains vitamins such as A and C, as well as a group of microelements:
- potassium
- magnesium
- sodium
- phosphorus
- calcium
It is classified as a product that quickly nourishes and cleanses the body. Mashed potatoes are prescribed for any diet, since in the entire history of potato consumption by mankind, its negative impact on the body, or any side effect. An exception may be a few cases of personal intolerance to foods in some diseases transmitted at the genetic level.
An intolerance to mashed potatoes can occur solely due to the ingredients that fill them. For example, the body’s rejection of this product can occur due to margarine added instead of butter to potatoes or a low-quality vegetable-cream mixture - a spread to reduce its calorie content.
Calorie regulation
The calorie content of the final product depends on the recipe for making puree. The basic recipe is to boil peeled potatoes in water. Peeling raw potatoes must be approached with the utmost attention, since a tuber that has spent the winter in a dark place is capable of accumulating hydrocyanic acid under its skin. Clean the tubers with special vegetable peelers.
There are several varieties of potatoes designed for specific types of cooking. Varieties containing small amounts of starch are intended for frying. They do not boil over in boiling oil, retain their cut shape and become covered with a golden crust during frying. As a rule, these are white or slightly yellowish tubers. Varieties intended for cooking contain a large amount of starch and cook well. The peeled tuber has a yellowish or yellowish color.
Cooking secrets
To prepare the puree, peeled and cut potatoes are placed in boiling water, which allows for maximum preservation of nutrients. To preserve vitamins, vegetables boiling in a saucepan are loosely covered with a lid. Average duration Cooking potatoes is about 20 minutes. When cooked, potatoes fall apart easily when touched with a knife or fork. When preparing mashed potatoes with water, it is recommended to drain the water into a separate container and place the pan with the contents back on low heat for just a couple of minutes, shaking the contents periodically to obtain a more crumbly mashed potatoes.
After that, you should knead the contents of the pan and beat with a wooden spatula, gradually adding the drained broth. It is not advisable to use it when preparing mashed potatoes using water broth. When you beat potatoes with vegetable broth with a mixer or blender, you can get a mass similar to starch paste - sticky and slippery.
Therefore, for grinding, use a wooden pestle or a special spatula designed for making purees. The calorie content of this vegetable broth dish is only 63 to 68 kcal per 100 grams of finished product. It is included in the list of foods acceptable for consumption for patients on a strict diet.
Calorie content of mashed potatoes with added vegetable oil is about 83 kcal, and when adding milk - about 90 kcal, making the dish tastier and more nutritious. Milk promotes good intestinal motility. It is not recommended to pour cold milk over hot potatoes, since the mashed potatoes take on a gray tint and their taste deteriorates significantly.
When butter is added to mashed potatoes, the calorie content of the finished product increases significantly and is about 120 kcal/100 g. The puree is airy, with a unique aroma and soft creamy taste. During the cooking process, in order to reduce the calorie content of mashed potatoes, it is highly undesirable to replace butter with margarine. It is acceptable to use a vegetable-cream mixture or spread. But in this case, the spread should only be of very high quality.
In order to reduce the calorie content of the finished product, vegetable oil is added to the puree.
Since it is undesirable to add cold ingredients to potatoes, onions are fried in vegetable oil and poured hot into the prepared puree. But such a dish does not belong to the category of dietary food. The calorie content of cooked mashed potatoes made with milk with the addition of natural butter reaches about 130 to 150 kcal per 100 grams. An even higher percentage of calories is in mashed potatoes prepared with the addition of a boiled egg. Such a product is not gentle, and is prescribed in dietetics only in cases of suppression of physical dystrophy.
In conclusion, as recommendations, a few words about preparing mashed potatoes. Culinary experts recommend adding no more than 50 grams of butter per 0.5 kg of potatoes. To obtain a puree with a low calorie content and additional taste, when boiling potatoes, you can add parsnips, kohlrabi, spinach, broccoli or turnips, taking into account the cooking time of each ingredient.
You can learn the recipe for mashed potatoes from the video - it’s not only tasty, but also healthy:
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How many kcal are in mashed potatoes? beneficial properties And…
Every third woman in the world needs to lose weight, and more than half of the female population strictly monitors their figure and tries to avoid using spices and other additives in their dishes. In this case, representatives of the fair sex count calories. For example, do you know how many calories are in mashed potatoes? It’s very difficult to give up this flavorful side dish while on a diet! You shouldn’t deprive yourself of a tasty dish; it’s enough to avoid using fatty ingredients such as butter and milk in the recipe.
How to make mashed potatoes?
The preparation of any dish should be approached very responsibly. Purchasing 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 are on a diet, calculate your calorie intake. Mashed potatoes with milk have energy value at 90 kcal, and with oil - 120 kcal. If these numbers don’t scare you at all, stock up on all the ingredients and start preparing the side dish.
Boil the peeled potatoes in salted water. Melt the butter and whisk chicken egg, prepare milk. If you wish, you can add chopped dill and fried onions. Place the hot potatoes in another container and chop them with a rolling pin, periodically adding milk, beaten egg, and melted butter. Continue whisking the mixture until you get mashed potatoes (calorie content per 100 grams will be 132 kcal).
Three cooking methods
In the kitchen, the housewife must have all the necessary equipment with which she can make a dish of any complexity and consistency. To get the perfect mashed potatoes with calories ranging from 80 to 130 kcal, you can use three devices - each of them has its own advantages, and it’s up to you to decide which one you prefer.
- Mixer. Using this indispensable kitchen unit, you can prepare puree from any product. Place the hot boiled potatoes in a 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.
- Sieve. Pureed foods are great for children and the elderly. True, you won’t be able to pass an egg with butter through a sieve, but mashed potatoes will be more dietary - only 80 kcal per 100 grams.
- Wooden crusher. With its help you can prepare puree of any homogeneity. This method is much faster than rubbing through a sieve.
Calorie content of mashed potatoes: independent 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 this data, you can calculate the energy value of a serving of any weight at any time.
Component | Squirrels | Fats | Carbohydrates | Calorie content |
|
Potato | |||||
Pasteurized milk | |||||
Butter (melted) | 5 teaspoons | ||||
General indicator | |||||
Indicator in 100 grams |
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 one hundred gram serving. If you exclude one of the components, the energy value of the side dish will be significantly less.
Calorie content of mashed potatoes with water. The best recipe for a diet
Boil several peeled potato tubers in lightly salted water. Without cooling, mash the potatoes. A pinch of black pepper and salt will improve the taste of the side dish. The calorie content of mashed potatoes with 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 a diet, do not serve it with meat ingredients or bread, give up fatty sauces, and then in a short time you will be able to get your body in order.
Diet mashed potatoes "Original"
While losing weight, you should avoid consuming salt and other spices that can adversely affect your figure. However, not everyone will be able to completely give up fragrant seasonings, because then the dishes will become completely tasteless. If you do not accept side dishes without spices, prepare original mashed potatoes: the calorie content per 100 grams will be only 80 kcal. The secret lies in adding unique ingredients, thanks to which the puree becomes 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 are spices that are not only harmless, but also useful during the diet. By adding them to purees made with water, you will significantly improve the taste of the side dish and will enjoy this dish with pleasure.
Vegetable, mushroom and meat gravy for potatoes: method of preparation and calorie content
In some cases, a side dish is less dietary than the main dish. The energy value of stewed vegetables will be only 50 kcal, while the calorie content of mashed potatoes cooked in water is 80 kcal. Chop the eggplant, green beans, zucchini, carrots, onions and place them in the pan. Simmer in sunflower oil with added tomato paste and spices. Serve the prepared vegetable stew with mashed potatoes.
Mushroom sauce is also recommended to be served with high-calorie side dishes. Depending on the variety, mushrooms can be fried, boiled or canned. What will be the final calorie content of the dish? Mashed potatoes prepared with milk have an energy value of 90 kcal, and stewed mushrooms- a little more than 60 kcal.
If you are not afraid for your figure and prefer to eat fatty gravy as a side dish, fried meat is just what you need. It will be a great addition to tender mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. If you wish, you can replace the meat with sausage or frankfurters.
Grandma's recipe for mashed potatoes: calorie content
“It’s not easy to be a grandson!” say those who spend time in country house with their elderly relatives. Grandmothers, as a rule, cook all dishes in butter, after which slender girls gain extra pounds. If you really want to treat yourself to something tasty and homemade, make your own mashed potatoes with butter (calorie content - 120 kcal) or with milk (90 kcal). In small quantities, of course, it will not harm your figure, but you should not abuse such a delicacy every day.
Butter is added to hot boiled potatoes along with milk and spices. Keep in mind that the cooled side dish will become harder. Magnificent “grandmother’s” puree tastes better than in the most expensive restaurants. Add dill and parsley for flavor.
What are the benefits of mashed potatoes?
This side dish is the most delicious, but also one of the most high-calorie. Mashed potatoes prepared according to an improved recipe, whose calorie content ranges 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. Even though potatoes are mostly carbohydrates and starch, you shouldn't avoid them completely. We should also not forget that mashed potatoes contain vitamins A and C, so consuming this side dish is not only harmless, but also healthy. Bon appetit!
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