How many calories are in mashed potatoes? Mashed potatoes

In the usual understanding and representation of most people, mashed potatoes are a hearty, tender, affordable dish, a favorite since childhood. Boiled, crushed potatoes with the addition of milk and butter are an excellent side dish for meat, fish or salads, and even an inexperienced chef can cook it.

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 different variations? Let's figure it out.

How many calories are in mashed potatoes

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

Application in dietetics

Everyone's favorite -. Takes a leading place among vegetables in terms of calorie content. It also contains beta-carotene. Due to its rich composition, potatoes strengthen the walls of blood vessels, improve blood composition, strengthens tooth enamel and bone tissue, relieves swelling, stimulates the heart and brain, removes salt from the body, normalizes metabolism and slows down the aging process.

There are almost all useful minerals, including phosphorus, sodium, etc. 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 gravies and sauces. In order not to gain weight, nutritionists advise serving fresh vegetable salads or with 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 certainty about fried potatoes. If you want to lose weight, you will have to resolutely refuse it. But mashed potatoes, despite the fact that they are hearty and tasty, are part of many weight loss diets. Correct diet based on mashed potatoes helps to normalize metabolism, stomach function and reduce weight.

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

Puree from bags and plastic cups is not compatible with ideas about healthy eating and is not at all suitable for losing weight. Its calorie content is too high.

remember, that the daily intake of carbohydrates is provided by 300 grams of potatoes per day... Keep in mind that our body absorbs carbohydrates only in the first half of the day, until 4 pm. 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.

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

• On 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 Make 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. Drink herbal teas in unlimited quantities, green tea, mate and still water. You need to drink at least 2 liters of liquid per day.

This diet should not be practiced for more than 5 days. When leaving the diet, it is very important not to overeat, eat in small portions, move and exercise more. physical exercise.
Another highly effective diet is also known. Its result can be 1 kg in 1 day.

The essence of the diet is that you need to eat 10 medium-sized potatoes per day 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 6 pm.

Anyway, Before starting any diet, consult your doctor.

The classic mashed potato recipe

Light, airy, appetizing puree. Serve hot. The number of products is calculated for two servings.
Ingredient List:

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

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

Cooking process:

Wash and peel and chop the potatoes at random (wedges or cubes). Place it in a 1-liter saucepan and pour hot water so that the water covers the potatoes. Cook until tender (about 15 minutes). At the end, add salt to the potatoes.

Drain and dry the potatoes over low heat for 3-5 minutes. By the way, you can boil potatoes for mashed potatoes and steam them. Heat the milk over a fire.

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

Calorie content such mashed potatoes - 135 kcal / 100 grams.

Mashed potatoes with spinach

Another great helper in the fight against extra pounds is spinach. It is often used in dietetics. This vegetable satisfies the feeling of hunger, saturates with all the necessary substances and relieves the body of toxins. Potatoes and spinach - Good friends... You will get a delicious mashed potatoes extravagant green color.
Ingredient List:

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

• 50 ml of milk;
• salt to taste.

Cooking process:

Wash, peel, chop and boil the potatoes until tender.

While the potatoes are cooking, tackle the spinach. Rinse and cut if leaves are large. Place in a saucepan and simmer for a few minutes. Then add milk and simmer with milk for another 3-4 minutes. Salt a little.

Purée the spinach with a hand blender. When the potatoes are ready, drain and mash thoroughly with a pusher. There should be no lumps.

Add puréed spinach and butter to the mashed potatoes. Mix thoroughly. If the puree is too thick, add a little hot milk or boiled water. Optionally add a couple of pressed garlic cloves. Serve hot.

Calorie content such mashed potatoes - 155 kcal / 100 grams.

Puree in water without oil

The puree that works best for the diet is water-based puree without oil and salt. To make it tastier, you can add a little dill greens.
Ingredient List:

• 500 grams of potatoes;

• 70 grams of dill.

Cooking process:

Boil the potatoes in the same way as in the previous recipe or steam them.

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

Energy value this dish is about 80 kilocalories per 100 grams of puree.

Puree in water with vegetable oil

This is also a dietary version of 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.

When the potatoes are boiled, take out the boiled onions and lavrushka, you will no longer need them. Drain off just over half of the water. Add a spoonful of sunflower oil. Mash the potatoes with a crush and beat until they are fluffy, creamy.

Calorie content such mashed potatoes are not high - 90 kcal / 100 grams.

The world is full of a variety of diets, and you don't have to go on a strict potato diet to lose weight. But if you are a true connoisseur of potatoes, then with the help of your favorite dish you can definitely lose weight and renew your body. This is proven by the latest research from nutritionists. different countries the world. Lose weight for health!

Crushed potatoes - a traditional dish on any festive and everyday table. But everyone has their own secret of cooking this dish. Ask ten people how they cook it and you get completely different answers. Some people prefer to add milk, garlic and herbs, others like mashed potatoes with an egg. In this article, we will look at how to make mashed potatoes with milk so that it is tender and airy.

Despite the fact that cooking crushed potatoes is a simple procedure, some housewives have mashed potatoes that come out lumpy and too thick. What's the catch? Why does it sometimes turn out tasteless and bland crushed potatoes? The answers to these questions are simple and have long been known to experienced housewives.

So, there are several secrets for making aromatic and airy mashed potatoes:

• In order to crush potatoes without lumps, they must be well boiled. The readiness of the tubers can be checked with a knife or fork.
• Everyone knows the catch phrase - "you can't spoil porridge with butter"; it can be safely attributed to crushed potatoes. Butter gives the potatoes a rich, pleasant taste. Ideal proportions are 100 g of oil per 500 g of potatoes.
• To make the puree airy, experienced housewives advise to whip it by hand without newfangled kitchen appliances. It is believed that in this way a sufficient amount of oxygen enters the dish, which is why it turns out to be very lush and tender.
• The color of the finished puree directly depends on the selected potato variety. The yellow starchy tubers give the dish a pleasant shade of the same color. From white varieties of potatoes, a snow-white airy puree is obtained.

To give the dish a special piquant taste, you can also add fried bacon, garlic and various greens to the puree - here each housewife chooses the ingredients at her discretion.

Milk-flavored mashed potatoes: recipe

Composition:

• 1 kg of potatoes;
• 100 g butter;
• 100-150 ml of milk;
• salt and pepper to taste.

Preparation:

Cooking tender mashed potatoes with egg

Composition:

• 1 kg of potatoes;
• 100-150 g butter;
• 2 fresh eggs;
• Bay leaf;
• black peppercorns;
• salt to taste.

Preparation:

1. Before cooking, the potatoes should be washed, peeled, covered with water and brought to a boil.
2. When the potatoes boil, you need to remove the foam, salt, add bay leaves and peppercorns. It is necessary to cook until tender for about 30 minutes.
3. Drain the water from the pan into a separate bowl and take out the bay leaf and pepper.
4. Add butter to the potatoes, cut into not too large pieces, a little broth and make mashed potatoes.
5. When the puree is sufficiently homogeneous and airy, add fresh eggs, mix everything quickly and thoroughly.
6. Ready-made crushed potatoes can be served with meat gravy.

Calorie content of the dish

The calorie content of the finished mashed potatoes directly depends on the ingredients included in its composition. So, for example, mashed potatoes prepared for diet food at various diseases gastrointestinal tract based on milk and butter, contains 90 Kcal per 100 g of product, this also includes:

• fats - 3.3 g;
• protein - 2.1 g;
• carbohydrates - 13.7 g.

Such mashed potatoes are very useful not only for people on a diet, but also for children. Indeed, in addition to useful substances, it contains vitamins of various groups and microelements necessary for a growing organism.

Mashed potatoes, cooked without milk and butter, contain the least amount of calories - 63 Kcal per 100 g. This is almost half less than potatoes boiled in their skins.

Crushed potatoes with egg, milk and butter contains 84 Kcal / 100 g. This also includes:

• fats - 2.7 g;
• proteins - 2.6 g;
• carbohydrates - 13 g.

Delicious real mashed potatoes are high in calories. Of course, you can not add extraneous fats in the form of butter, eggs and milk, but then the taste of the dish will be completely different.

As you can see, making a fluffy and tasty mashed potato is very easy. You just need to master the basic aspects of cooking and follow the recipe. Crushed potatoes are a healthy and nutritious dish! Bon Appetit!

Apr-10-2013

Many of us are interested in how good potato dishes are for humans, what their calorie content is. Mashed potatoes, without exaggeration, can be called one of the most popular dishes on our table. But when we, wanting to get rid of extra pounds, begin to follow a diet, then for some reason we try to completely abandon this dish.

Why? The fact is that we, as a rule, overestimate its calorie content. We are used to considering mashed potatoes as a high-calorie product.

But is it? What, specifically, is the calorie content of mashed potatoes, what are the benefits of mashed potatoes, and are mashed potatoes and diet really incompatible? We will talk about this further.

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

Potatoes, as an excellent garden culture, contain 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 to fight this ailment. As you can see, among the important properties of mashed potatoes, not only calorie content deserves attention. Mashed potatoes are a good dietary food for heart or kidney diseases. Potatoes help relieve pain, have enveloping properties.

Eating potatoes is beneficial for brain function as it stimulates the production of substances in the brain that help to “strengthen” our memory.

There is one more property of this product that determines its useful features and its calorie content. Mashed potatoes contain a record high amount of naturally occurring starch, as well as fiber and protein. All these components give the puree its wonderful nutritional properties.

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

Excellent taste qualities and the rich vitamin composition of mashed potatoes make it possible to classify this product as dietary and beneficial to human health.

About calories:

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

The calorie content of mashed potatoes 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 higher than that of regular boiled potatoes, so do not be afraid that this dish will interfere with weight loss.

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

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

And the nutritional value of mashed potatoes prepared in different ways is as follows:

Nutritional value table for mashed potatoes, per 100 grams of product:

How to prepare this dish at home? Here's one of the recipes:

Mashed potatoes:

Products:

• Potatoes - 8 pieces
• Milk - 1 glass
• Butter - 2 tablespoons
• Salt to taste

The potatoes are peeled, washed, boiled until tender and dried over low heat. Then the potatoes, not allowing it to cool, are kneaded, salt and oil are added and, gradually stirring, hot milk is added. Beat the resulting mixture well. Ready mashed potatoes are served as an independent dish or as a side dish. And that's it! Eat to your health, and the low calorie content of mashed potatoes will not spoil your figure.

Probably the most common dish in Europe is mashed potatoes. This is a unique treasure nutrients, however, not everyone knows that it should be eaten no more than once a week. mashed potatoes are much higher than porridge or soup. In fact, the vegetable itself is not inferior in nutritional value to meat. Pure potatoes are much higher than other vegetables. Puree from it will be useful for people who suffer from anorexia or dystrophy. This dish can be eaten as a side dish or eaten as a main product. Also, mashed potatoes are often used to make pies, dumplings and other dishes. It is used as a filling in almost all cuisines in the world. Let's see what is the use of such food?

According to experts in the field of nutrition, mashed potatoes are very beneficial. This dish has a positive effect on the kidneys and heart. They can be fed to elderly people to improve memory and small children as a first food. Such a product is easily absorbed by the body. Mashed potatoes have anti-inflammatory properties. During a period of illness, our body is weakened, and such a simple vegetable product will allow us to feel full, recuperate and not overload the intestines. That is why broths and purees are most often brought to hospital patients. To get back on your feet faster and heal, you need to eat some vegetables every day. The best way cooking - boil. This is another plus in favor of mashed potatoes, since they are easy to prepare: just boil a couple of potatoes and mash them. Then you can add spices to taste. The calorie content of mashed potatoes is different, depending on the method of preparation. To make the correct calculations, you need to know the nutritional value of all components.

The calorie counter cannot determine the exact nutritional value of a dish. It all depends on the ingredients. You can just eat boiled mashed potatoes, but it's not very tasty. In this form, the vegetable has a caloric content of 85-90 kcal per hundred grams. If you add milk to a dish, its properties - both flavoring and nutritional - will change. The calorie content of mashed potatoes in this case will be equal to 105-115 kcal per hundred grams. For lovers of everything fatty, you can add margarine. Then the dish will give 150 kcal. If you are not overweight, you can add eggs, cream, and fried bacon to the mashed potatoes. In this form, also sprinkled with herbs on top, the dish can become the main one on festive table... Of course, in this situation, the calorie content of mashed potatoes will be over 180 kcal per hundred grams. Eating it every day in this form is highly discouraged. When it comes to mashed potatoes, the calories only make them tastier. But you need to know when to stop, otherwise you can pretty much get better.

Norms and standards

It is enough for a person to eat three hundred grams of potatoes per day to fully replenish daily requirement in vitamin C. Even if a person follows a diet, it is forbidden for him to completely abandon the consumption of mashed potatoes. You can simply cook it without adding spices and additional products. For a more varied diet, try blue, black, or red purees. The color of the potato indicates the presence in it of a large amount of certain microelements. So, if you are missing any substances, try to eat suitable view mashed potatoes.

Every third woman in the world needs weight loss, and more than half of the female population strictly monitors their figure, tries to refuse the use of spices and other additives in dishes. In this case, the fair sex is counting calories. For example, do you know what the calorie content of mashed potatoes is? It is very difficult to give up this flavorful side dish while dieting! You should not deprive yourself of a tasty meal; it is enough to avoid using fatty components such as butter and milk in the recipe.

How to make mashed potatoes?

The preparation of any dish should be approached very responsibly. The purchase of quality products, of course, is the most important point, but the algorithm for actions in the kitchen should also be thought out in advance. If you're on a diet, calculate your calories. Mashed potatoes with milk has energy value 90 kcal, and with oil - 120 kcal. If these numbers do not scare you at all, stock up on all the products and start preparing the side dish.

Boil peeled potatoes in salted water. Melt the butter and beat the chicken egg, prepare the milk. Optionally, add chopped dill and roasted onions. Put the hot potatoes in another container and chop with a rolling pin, periodically adding milk, beaten egg, melted butter. Continue beating the mixture until you get mashed potatoes (calories per 100 grams will be 132 kcal).

Three cooking methods

In the kitchen, the hostess must have all the necessary equipment with which you can make a dish of any complexity and consistency. To get the perfect mashed potatoes with calories from 80 to 130 kcal, you can use three tools - each of them has its own advantages, and which one you prefer is up to you.

1. Mixer With this indispensable kitchen unit, you can puree any food. Place hot boiled potatoes in a bowl and add 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. Pureed products are great for children and the elderly. True, it will not be possible to pass an egg with butter through a sieve, but mashed potatoes will be more dietary - only 80 kcal per 100 grams.
3. Wooden crush. With its help, you can prepare mashed potatoes of any uniformity. This method is much faster than wiping through a sieve.

Calorie content of 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 this 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 100 gram portion. If you exclude one of the components, the energy value of the side dish will be significantly less.

Calorie content of mashed potatoes in water. Best Diet Recipe

Boil a few peeled potato tubers in lightly salted water. Without cooling, heat the potatoes. A pinch of black pepper and salt will enhance the flavor of the side dish. The calorie content of mashed potatoes in 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 components or bread, give up fatty sauces, and then in a short time you will be able to put your body in order.

Diet mashed potatoes "Original"

While losing weight, you should avoid the use of salt and other spices that can adversely affect your figure. However, not everyone will be able to completely abandon fragrant seasonings, because then the dishes will become completely tasteless. If you do not recognize side dishes without spices, prepare the original mashed potatoes: the calorie content per 100 grams will be only 80 kcal. The secret lies in the addition of unique ingredients, thanks to which the puree becomes tasty and fragrant even without the use of butter and milk. Boiled celery, mint, green pea, green onions, sage, bell peppers, lemon juice and nutmeg are spices that are not only harmless, but also useful during a diet. By adding them to a puree made in water, you will significantly improve the taste of the side dish and enjoy this dish with pleasure.

Vegetable, mushroom and meat gravy for potatoes: cooking method and calorie content

In some cases, the side dish is less dietary than the main course. Energy value 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 in the skillet. Stew in sunflower oil with the addition of tomato paste and spices. Serve the cooked vegetable stew with mashed potatoes.

Mushroom gravy is also recommended with high-calorie side dishes. Depending on the variety, the mushrooms can be fried, boiled, or canned. What is the calorie content of the dish at the exit? Mashed potatoes, cooked in milk, has 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 use a fatty gravy with a side dish, fried meat is just what you need. It will be a great addition to delicate mashed potatoes, but keep in mind that its calorie content is almost 200 kcal. Optionally, you can replace the meat with sausage or sausages.

Grandma's recipe for mashed potatoes: calorie content

“It's not easy to be a grandson!” - say those who spend time in country house from their elderly relatives. Grandmothers, as a rule, cook all dishes on butter, after which slender girls gain extra pounds. If you really want to pamper yourself with something tasty and homemade, make your own mashed potatoes in butter (calorie content - 120 kcal) or milk (90 kcal). In small quantities, of course, it will not harm the 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. The 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 nutritious. Mashed potatoes prepared according to an improved recipe, the calorie content of which 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 are beneficial for the health of the skin, teeth and bones. Although potatoes are mostly carbohydrates and starch, you shouldn't completely cut them out. It should also not be forgotten that mashed potatoes contain vitamins A and C, so the use of this side dish is not only harmless, but also healthy. Bon Appetit!