Mashed potatoes most often end up on our table. In addition, it is included in the diet of sanatoriums, kindergartens, as well as dietary menus for patients with gastrointestinal problems. This is a favorite side dish for many people; it goes well with meat, fish, vegetables, and sausages.
Although it is the first carbohydrate to be removed from the diet when losing weight due to its glycemic index (90 units), a small amount of pureed vegetable is necessary as it has excellent taste and is not an allergen (not intended about personal intolerance).
Composition and nutritional value of mashed potatoes
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.
The main components of potatoes, and, consequently, the composition of mashed potatoes, are carbohydrates, in particular starch. Mashed potatoes also contain vitamins C, A, E, B1, PP, B2, protein, mineral components (manganese, iron, potassium, manganese, calcium, phosphorus, sodium), fiber. in mashed potatoes can be calculated by reading this article.
The composition of mashed potatoes prepared from boiled in water and then crushed potatoes without adding milk or butter corresponds to 1.8/0.4/14.6 g per 100 grams of the finished product. If additional ingredients are added to mashed potatoes, the BJUs look different:
Calorie content of puree
The energy value depends entirely on which recipe is taken as a basis. So, 100 grams of mashed potatoes with water, without butter and milk, contains about 68.9 kcal. The calorie content of mashed potatoes with milk will, of course, be higher. Below we present the indicators of some variations in the calorie content of mashed potato dishes:
How to make mashed potatoes
Potatoes that are slightly yellowish on the inside are best suited for mashed potatoes. Potatoes must be cut into small pieces and placed in boiling water, add salt to taste and cook for 15 or 20 minutes until done. The cooked potatoes should fall apart when cut. If you are preparing mashed potatoes using water, then part of the liquid in which the vegetable was cooked must be poured into a separate bowl and, when mashing the potatoes, added to the mashed potatoes in small portions. You should not use a blender or mixer when making mashed potatoes.
During the diet, herbs and spices will help diversify the taste, for which you can use nutmeg, lemon zest, paprika, sage, thyme. Also, green peas, boiled mushrooms or celery, herbs, carrot puree as gravy will not greatly increase the calorie content of mashed potatoes. And if you fry onions in vegetable oil and add them to the dish, the mashed potatoes will become much tastier, but the calorie content will not increase.
Don’t forget about this, this will save you from digestive problems and gaining extra pounds.
- The milk you add to mashed potatoes should be warm; cold milk will spoil both the taste and appearance of the food.
- All existing “eyes” should be removed from vegetables.
- The longer you knead and beat the puree, the more tender and fluffy it will be.
In the usual understanding and imagination of most people, mashed potatoes are a nourishing, tender, affordable dish that has been loved 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 cook can prepare 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 product is too high in calories. Is it so? Can mashed potatoes be part of a weight loss diet? And what actually is the calorie content of this dish in its different variations? Let's figure it out.
How many calories are in mashed potatoes?
The most dietary puree is mashed potatoes with 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 - . It occupies a leading place among vegetables in terms of calorie content. Contains beta-carotene. Thanks 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 and. 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 promotes weight loss.
The energy value of boiled jacket potatoes is not so high - 77 kcal/100 grams.
But we are used to eating potatoes or mashed potatoes with stewed meat, fried chicken or fish, all kinds of gravies and sauces. To avoid gaining weight, nutritionists advise serving fresh vegetable salads or. In combination with animal proteins and fats, potatoes do not contribute to weight loss, but exactly the opposite.
The same can be said with confidence about fried potatoes. If you want to lose weight, you will have to resolutely give it up. But mashed potatoes, despite being filling and tasty, are part of many weight loss diets. A proper diet based on mashed potatoes helps normalize metabolism, stomach function and weight loss.
If you want to get rid of extra pounds using a potato diet, you need to meet several conditions: Do not eat puree with meat or fish dishes. During the diet, forget about fatty sauces and fried foods. Nutritionists also advise excluding porridge and flour from your diet on the day you eat mashed potatoes.
Puree made from bags and plastic cups is not compatible with healthy eating and is not at all suitable for weight loss. Its calorie content is too high.
remember, that The daily carbohydrate requirement is provided by 300 grams of potatoes per day. Keep in mind that our body metabolizes carbohydrates only in the first half of the day, before 16:00. Then the rate of fat breakdown drops, and all the energy not spent before going to bed turns into adipose tissue.
Here is one option for a potato diet based on mashed potatoes, which is designed for 3-5 days. To lose 1 to 4 extra pounds, follow this menu:
- For breakfast Boil or bake several potatoes in foil. Enjoy your potatoes with a glass of low-fat milk or kefir at room temperature.
- For lunch prepare yourself 250 grams of mashed potatoes using 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 unlimited quantities of herbal teas, 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 small portions, move more and do 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 18:00.
Anyway, Before starting any diet, consult your doctor.
Classic mashed potato recipe
Light, airy, delicious puree. Serve hot. The quantity of products is designed for two servings.
List of ingredients:
- 500 grams of potatoes;
- 0.25 ml milk;
- 30 grams of butter;
- 5 grams of salt.
Cooking process:
Wash and peel and cut the potatoes as desired (into wedges or cubes). Place it in a liter saucepan and fill it with hot water so that the water covers the potatoes. 
Cook until tender (about 15 minutes). Finally, salt the potatoes.
Drain the water and dry the potatoes over low heat for 3-5 minutes. By the way, for mashed potatoes, you can also steam them. Place the milk on the fire.
Mash the hot potatoes with a potato masher until there are no lumps. Dilute the mashed potatoes with hot milk, whisking all the time with a wooden spatula or spoon. Add oil, beat the puree thoroughly again. Tender mashed potatoes are ready to serve.
Calorie content such puree - 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 hunger, saturates with all necessary substances and rids the body of toxins. Potatoes and spinach are good friends. You will get a delicious puree with an extravagant green color.
List of ingredients:
- 500 grams of potatoes;
- 100 grams of fresh spinach;
- 25 grams of butter;
- 50 ml milk;
- salt to taste.
Cooking process:
Wash, peel, cut and boil the potatoes until tender.
While the potatoes are cooking, make the spinach. 
Wash and cut if the 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. Add a little salt.
Puree the spinach with an immersion blender. When the potatoes are ready, drain the water and mash thoroughly with a potato masher. There should be no lumps.
Add pureed spinach and butter to mashed potatoes. Mix thoroughly. If the puree turns out to be too thick, add a little hot milk or boiled water. If desired, you can add a couple of cloves of garlic, passed through a press. Serve hot.
Calorie content such puree - 155 kcal/100 grams.
Water puree without oil
The puree that is best suited for the diet is puree with water, without oil and salt. To make it tastier, you can add a little dill.
List of ingredients:
- 500 grams of potatoes;
- 70 grams of dill.
Cooking process:
The potatoes need to be boiled in the same way as in the previous recipe or steamed.
Drain off most of the water, leaving about 1/3 of it. Then mash the potatoes thoroughly so that there are no lumps left, turn them into a creamy mass and mix with finely chopped dill.
Energy value this dish - about 80 kilocalories per 100 grams of puree.
Water puree with vegetable oil
This is also a dietary version of puree. It is flavored with onion and bay leaf. If you add a little fragrant sunflower salad oil, it turns out not bad at all.
When the potatoes are cooked, take out the boiled onion and bay leaves; you won’t need them anymore. Drain off a little more than half the water. Add a spoonful of sunflower oil. Mash the potatoes with a masher and beat until they become fluffy and creamy.
Calorie content such puree is low - 90 kcal/100 grams.
The world is full of different 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 has been proven by recent studies by nutritionists from around the world. Lose weight for your health!
08.06.17
Potatoes are rich in starch, which determines their calorie content. Therefore, those who adhere to a diet try not to consume it in large quantities. If you understand the composition of the product in more detail and count calories, you can easily afford mashed potatoes from time to time.
Mashed potatoes: step by step recipe
1. Wash and peel the potatoes
2. Pour water, salt and cook. Reduce heat when water boils and cook until done
3. When the vegetables are ready, drain the water, mash the puree with a masher, gradually adding warm milk.
4. At the end add a 10 gram piece of butter
Ingredients:
- Potatoes – 4 pcs.
- Milk – 100 g
- Butter – 10 g
Cooking time will be 20 minutes, number of servings – 1.
What determines the calorie content of mashed potatoes?
The main component of the main ingredient is potato starch. It is what influences weight gain and the rise of insulin in the blood. At the same time, this element is the main supplier of carbohydrates and energy; it contains fiber, potassium, vitamins A and C. If you cannot imagine your diet without potatoes, you can try changing the recipe, reducing the amount of high-calorie components.
So, you can give up milk and make mashed potatoes with water. If you add a little more liquid, you get something like a puree soup, to which you can add carrots or other steamed vegetables. If they make up the majority, we can already talk about benefits for the body.
Calorie content of puree per 100 grams
To find out how many calories will come with each serving, look at the chart:
When you decide to treat yourself to a tasty and nutritious side dish, you can do it without harming your figure by adding secret ingredients. It could be curry, dill, basil, cauliflower. This dish will saturate the body, while the ingredients will speed up metabolism and prevent excess deposits on the sides. But you will have to refuse sausage, fried cutlets or chicken legs along with a side dish: the figure will not say “thank you” to you.
Ingredients Mashed Potatoes
Cooking method
Boil the peeled and washed potatoes, drain the water, and keep the pan with the potatoes on low heat or in the oven for some time until the remaining water evaporates. After this, without allowing the potatoes to cool, rub them through a sieve or mash them with a wooden pestle, add butter, salt and, stirring, gradually add hot milk. Mashed potatoes are served as a separate dish or as a side dish for ham, tongue, cutlets, sausages and other meat dishes.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Mashed potatoes".
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 81.7 kcal | 1684 kcal | 4.9% | 6% | 2061 g |
| Squirrels | 2.1 g | 76 g | 2.8% | 3.4% | 3619 g |
| Fats | 4.6 g | 56 g | 8.2% | 10% | 1217 g |
| Carbohydrates | 8.5 g | 219 g | 3.9% | 4.8% | 2576 g |
| Organic acids | 20 g | ~ | |||
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 9.2% | 1333 g |
| Water | 78 g | 2273 g | 3.4% | 4.2% | 2914 g |
| Ash | 1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 20 mcg | 900 mcg | 2.2% | 2.7% | 4500 g |
| Retinol | 0.02 mg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.5% | 1875 |
| Vitamin B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 5.4% | 2250 g |
| Vitamin B4, choline | 6.1 mg | 500 mg | 1.2% | 1.5% | 8197 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.3% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 12.2% | 1000 g |
| Vitamin B9, folates | 5.8 mcg | 400 mcg | 1.5% | 1.8% | 6897 g |
| Vitamin B12, cobalamin | 0.1 mcg | 3 mcg | 3.3% | 4% | 3000 g |
| Vitamin C, ascorbic acid | 8.8 mg | 90 mg | 9.8% | 12% | 1023 g |
| Vitamin D, calciferol | 0.01 mcg | 10 mcg | 0.1% | 0.1% | 100000 g |
| Vitamin E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 12.2% | 1000 g |
| Vitamin H, biotin | 0.9 mcg | 50 mcg | 1.8% | 2.2% | 5556 g |
| Vitamin RR, NE | 1.0486 mg | 20 mg | 5.2% | 6.4% | 1907 |
| Niacin | 0.7 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 357.1 mg | 2500 mg | 14.3% | 17.5% | 700 g |
| Calcium, Ca | 38.9 mg | 1000 mg | 3.9% | 4.8% | 2571 g |
| Magnesium, Mg | 17 mg | 400 mg | 4.3% | 5.3% | 2353 g |
| Sodium, Na | 15.8 mg | 1300 mg | 1.2% | 1.5% | 8228 g |
| Sera, S | 25.5 mg | 1000 mg | 2.6% | 3.2% | 3922 g |
| Phosphorus, Ph | 59.8 mg | 800 mg | 7.5% | 9.2% | 1338 g |
| Chlorine, Cl | 366.1 mg | 2300 mg | 15.9% | 19.5% | 628 g |
| Microelements | |||||
| Aluminium, Al | 473.5 mcg | ~ | |||
| Bor, B | 61.6 mcg | ~ | |||
| Vanadium, V | 79.8 mcg | ~ | |||
| Iron, Fe | 0.6 mg | 18 mg | 3.3% | 4% | 3000 g |
| Yod, I | 5 mcg | 150 mcg | 3.3% | 4% | 3000 g |
| Cobalt, Co | 3 mcg | 10 mcg | 30% | 36.7% | 333 g |
| Lithium, Li | 41.2 mcg | ~ | |||
| Manganese, Mn | 0.0939 mg | 2 mg | 4.7% | 5.8% | 2130 g |
| Copper, Cu | 79.5 mcg | 1000 mcg | 8% | 9.8% | 1258 g |
| Molybdenum, Mo | 6.1 mcg | 70 mcg | 8.7% | 10.6% | 1148 g |
| Nickel, Ni | 2.7 mcg | ~ | |||
| Tin, Sn | 3.3 mcg | ~ | |||
| Rubidium, Rb | 267.8 mcg | ~ | |||
| Selenium, Se | 0.5 mcg | 55 mcg | 0.9% | 1.1% | 11000 g |
| Strontium, Sr | 4.4 mcg | ~ | |||
| Fluorine, F | 21.2 mcg | 4000 mcg | 0.5% | 0.6% | 18868 |
| Chromium, Cr | 5.9 mcg | 50 mcg | 11.8% | 14.4% | 847 g |
| Zinc, Zn | 0.2987 mg | 12 mg | 2.5% | 3.1% | 4017 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 6.7 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.8 g | max 100 g |
Energy value Mashed potatoes is 81.7 kcal.
Main source: Internet. .
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.
Recipe calculator
The nutritional value
Serving Size (g)
NUTRIENT BALANCE
Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.
Probably the most common dish in Europe is mashed potatoes. This is a unique storehouse of nutrients, but not everyone knows that it should be eaten no more than once a week. puree is much higher than that of porridge or soup. In fact, the vegetable itself is not inferior in nutritional value to meat. Potatoes in their pure form have a much higher value than other vegetables. Puree from it will be useful for people who suffer from anorexia or dystrophy. This dish can be consumed as a side dish or eaten as a main product. Mashed potatoes are also often used to make pies, dumplings and other dishes. It is used as a filling in almost all cuisines of the world. Let's figure out what are the benefits of such food?
The benefits of potatoesAccording to nutrition experts, purees are very healthy. This dish has a positive effect on the kidneys and heart. It can be fed to older people to improve memory and to small children as a first food. This product is easily absorbed by the body. Mashed potatoes have anti-inflammatory properties. During periods of illness, our body is weakened, and such a simple vegetable product will allow us to be full, restore strength and not overload the intestines. This is why hospital patients are most often brought broths and purees. To get back on your feet and recover faster, you need to eat some vegetables every day. The best way to prepare food is to boil it. This is another plus in favor of mashed potatoes, since it is 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 varies depending on the cooking method. To make 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 simply eat boiled mashed potatoes, but it is not very tasty. In this form, the vegetable has a calorie content of 85-90 kcal per hundred grams. If you add milk to a dish, its properties - both taste and nutrition - will change. The calorie content of mashed potatoes in this case will be 105-115 kcal per hundred grams. For lovers of everything fatty, you can add margarine. Then the dish will provide 150 kcal. If you are not overweight, you can add eggs, cream and fried bacon to your mashed potatoes. In this form, also sprinkled with herbs on top, the dish can become the main thing on the 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 not recommended. When it comes to mashed potatoes, the calories only make them taste better. But you need to know when to stop, otherwise you can gain a lot of weight.
Norms and standards
It is enough for a person to eat three hundred grams of potatoes per day to completely meet the daily requirement for vitamin C. Even if a person is on a diet, he is forbidden to completely abandon the consumption of mashed potatoes. You can simply cook it without adding spices or additional products. To make your diet more varied, you can try blue, black or red purees. The color of potatoes indicates the presence of a large amount of certain microelements in it. So, if you are lacking any nutrients, try eating the appropriate type of puree.
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