Baked potatoes have a low calorie content, only 80 kcal per 100 g, which is why it is considered a good dietary product, which is also very healthy. This amazing vegetable is much healthier than cabbage and bananas, as it contains a lot of potassium.
It is excellent for preventing the occurrence of heart and vascular diseases, and also helps to quickly improve the condition of people with pathologies of these organs. Since baked potatoes have a low calorie content, it is recommended to eat a whole vegetable or half every day to improve your condition.
Calories in baked potatoes
Many people love potatoes, and this product is used to prepare a wide variety of dishes. Sometimes nutritionists do not recommend consuming this vegetable, as they believe that it is quite high in calories. However, this is not entirely true, because baked potatoes have a low calorie content, especially if you do not add animal fats during its preparation, which do not combine well with carbohydrates.
With proper consumption of this amazing and healthy vegetable, you can maintain a good figure and get all the required nutrients required to maintain good health and well-being.
Spicy potatoes in skin
From a minimum number of simple ingredients you can create a truly culinary masterpiece. Besides, it won’t take much time to prepare it.
Ingredients:
- potatoes - ten pieces;
- salt;
- purified vegetable oil – two to three tablespoons. spoons;
- garlic cloves - two or three pieces;
- sour cream (any fat content) - three tablespoons. spoons;
- dill.
On a note! Young potatoes are more suitable for such a treat.
Preparation:
- Wash the potatoes thoroughly. It is better to do this with an abrasive cloth.
- Let's dry the root vegetables.
- Then cut each into two equal parts.
- Place the potatoes in a bowl.
- Salt them and brush with refined vegetable oil. Stir until the salt crystals are completely dissolved.
- Line a baking sheet with a sheet of foil or parchment.
- Place potato tubers on it, cut side up, in one layer.
- Bake root vegetables for sixty minutes at one hundred and eighty-five degrees. Place the baking sheet on the bottom of the broiler. There is no need to cover the pan.
- This is the kind of potato we will have after an hour. We take it out, but do not turn off the oven.
- While the potatoes are baking, prepare the sauce for them. Peel the garlic cloves and squeeze them through a press.
- Add the garlic mass to the sour cream and stir.
- Wash the dill, dry it and chop it.
- Add the dill to the rest of the ingredients, stir our sauce until it has a homogeneous structure.
- Add some salt and stir again.
- Lubricate the top of our potato preparations with garlic and sour cream sauce.
- Bake the root vegetables for twenty minutes at the same temperature mark. Place the baking sheet on the bottom of the oven.
- Now you can eat!
The benefits of potatoes for the body
The calorie content of baked jacket potatoes is quite low, but this amazing vegetable contains a huge amount of nutrients. The most beneficial substances are contained in its peel, where a lot of potassium is concentrated.
Olive oil is rich in beneficial substances, in particular Omega-3 and Omega-6 fatty acids. It contains important compounds that are simply necessary for humans. They significantly lower blood cholesterol levels and help remove accumulated fat reserves. This is why baked potatoes go well with olive oil.
What beneficial substances do potatoes contain?
Many simply cannot imagine their life without potatoes and consume them daily. This vegetable is very good as an independent dish and can be just an excellent side dish. It belongs to dietary products, since 100 grams of the product contains only 80 kcal. Potatoes contain almost all known amino acids, which are found exclusively among plants.
Vitamins contain a lot of vitamin C, B6, B12. Thanks to this, it is possible to maintain the body in good condition and fight many diseases and pathologies.
Chemical composition
The nutritional value and chemical composition of potatoes have already been studied very well. The structure of this vegetable includes many elements of the periodic table, vitamins of different groups, and amino acids. Thus, vitamins B1, B2, B3, B6, B9, which are among the microelements of potatoes, have an excellent effect on various functions of the human body. It also contains vitamins C, H, and PP. There is much more vitamin C in potatoes than in apples or bananas. It also contains quite a lot of substances such as folic acid and other amino acids. Potatoes have a huge range of minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, selenium. It also contains elements of molybdenum, chromium, vanadium, iodine, tin, cobalt, silicon, nickel, aluminum, and phosphorus.
Properties of baked potatoes
Potatoes contain a unique composition of vitamins and minerals, which is why it allows you to saturate the body with almost all the required nutrients. To get the daily requirement of all required microelements and essential vitamins.
They are very easily absorbed by the body and help maintain a good alkaline balance. The most beneficial substances are contained in the skin of baked potatoes. It helps cope with digestive disorders, removes accumulated toxins, and is also widely used for high blood pressure and liver damage.
To preserve the maximum amount of vitamins and microelements, it is best to bake potatoes in the oven in a sleeve, leaving the tubers whole. Cooking does not take too much time, but as a result you can get a very tasty and healthy product with a minimum amount of calories.
Since the calorie content of baked potatoes in their skins is minimal compared to many other products, they can be consumed in large quantities without fear of gaining excess weight. The potassium contained in this product helps reduce swelling during pregnancy and remove excess water from the body.
Baked Potato Recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of Baked 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 | 81.2 kcal | 1684 kcal | 4.8% | 5.9% | 2074 g |
| Squirrels | 2.2 g | 76 g | 2.9% | 3.6% | 3455 g |
| Fats | 0.4 g | 56 g | 0.7% | 0.9% | 14000 g |
| Carbohydrates | 17.1 g | 219 g | 7.8% | 9.6% | 1281 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 9.2% | 1333 g |
| Water | 77.7 g | 2273 g | 3.4% | 4.2% | 2925 g |
| Ash | 1.112 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 3.2 mcg | 900 mcg | 0.4% | 0.5% | 28125 g |
| beta carotene | 0.022 mg | 5 mg | 0.4% | 0.5% | 22727 g |
| Vitamin B1, thiamine | 0.108 mg | 1.5 mg | 7.2% | 8.9% | 1389 g |
| Vitamin B2, riboflavin | 0.064 mg | 1.8 mg | 3.6% | 4.4% | 2813 g |
| Vitamin B4, choline | 11.62 mg | 500 mg | 2.3% | 2.8% | 4303 g |
| Vitamin B5, pantothenic | 0.276 mg | 5 mg | 5.5% | 6.8% | 1812 |
| Vitamin B6, pyridoxine | 0.27 mg | 2 mg | 13.5% | 16.6% | 741 g |
| Vitamin B9, folates | 5.393 mcg | 400 mcg | 1.3% | 1.6% | 7417 g |
| Vitamin C, ascorbic acid | 4.49 mg | 90 mg | 5% | 6.2% | 2004 |
| Vitamin E, alpha tocopherol, TE | 0.106 mg | 15 mg | 0.7% | 0.9% | 14151 g |
| Vitamin H, biotin | 0.109 mcg | 50 mcg | 0.2% | 0.2% | 45872 g |
| Vitamin K, phylloquinone | 2 mcg | 120 mcg | 1.7% | 2.1% | 6000 g |
| Vitamin RR, NE | 1.618 mg | 20 mg | 8.1% | 10% | 1236 g |
| Niacin | 1.169 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 542.47 mg | 2500 mg | 21.7% | 26.7% | 461 g |
| Calcium, Ca | 10.11 mg | 1000 mg | 1% | 1.2% | 9891 g |
| Silicon, Si | 50.562 mg | 30 mg | 168.5% | 207.5% | 59 g |
| Magnesium, Mg | 23.26 mg | 400 mg | 5.8% | 7.1% | 1720 g |
| Sodium, Na | 5.06 mg | 1300 mg | 0.4% | 0.5% | 25692 g |
| Sera, S | 34.88 mg | 1000 mg | 3.5% | 4.3% | 2867 g |
| Phosphorus, P | 58.7 mg | 800 mg | 7.3% | 9% | 1363 g |
| Chlorine, Cl | 58.65 mg | 2300 mg | 2.6% | 3.2% | 3922 g |
| Microelements | |||||
| Aluminium, Al | 869.7 mcg | ~ | |||
| Bor, B | 116.3 mcg | ~ | |||
| Vanadium, V | 150.67 mcg | ~ | |||
| Iron, Fe | 0.728 mg | 18 mg | 4% | 4.9% | 2473 g |
| Yod, I | 4.69 mcg | 150 mcg | 3.1% | 3.8% | 3198 g |
| Cobalt, Co | 4.045 mcg | 10 mcg | 40.5% | 49.9% | 247 g |
| Lithium, Li | 77.865 mcg | ~ | |||
| Manganese, Mn | 0.1719 mg | 2 mg | 8.6% | 10.6% | 1163 g |
| Copper, Cu | 126.52 mcg | 1000 mcg | 12.7% | 15.6% | 790 g |
| Molybdenum, Mo | 8.09 mcg | 70 mcg | 11.6% | 14.3% | 865 g |
| Nickel, Ni | 5.056 mcg | ~ | |||
| Rubidium, Rb | 505.6 mcg | ~ | |||
| Selenium, Se | 0.265 mcg | 55 mcg | 0.5% | 0.6% | 20755 g |
| Strontium, Sr | 9.38 mcg | ~ | |||
| Fluorine, F | 30.34 mcg | 4000 mcg | 0.8% | 1% | 13184 g |
| Chromium, Cr | 10.11 mcg | 50 mcg | 20.2% | 24.9% | 495 g |
| Zinc, Zn | 0.3252 mg | 12 mg | 2.7% | 3.3% | 3690 g |
| Zirconium, Zr | 3.06 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 15.843 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.1 g | max 100 g | |||
| Glucose (dextrose) | 0.674 g | ~ | |||
| Sucrose | 0.674 g | ~ | |||
| Fructose | 0.112 g | ~ | |||
| Essential amino acids | 0.809 g | ~ | |||
| Arginine* | 0.112 g | ~ | |||
| Valin | 0.137 g | ~ | |||
| Histidine* | 0.034 g | ~ | |||
| Isoleucine | 0.097 g | ~ | |||
| Leucine | 0.144 g | ~ | |||
| Lysine | 0.152 g | ~ | |||
| Methionine | 0.029 g | ~ | |||
| Methionine + Cysteine | 0.056 g | ~ | |||
| Threonine | 0.109 g | ~ | |||
| Tryptophan | 0.031 g | ~ | |||
| Phenylalanine | 0.11 g | ~ | |||
| Phenylalanine+Tyrosine | 0.213 g | ~ | |||
| Nonessential amino acids | 1.317 g | ~ | |||
| Alanin | 0.109 g | ~ | |||
| Aspartic acid | 0.281 g | ~ | |||
| Glycine | 0.112 g | ~ | |||
| Glutamic acid | 0.294 g | ~ | |||
| Proline | 0.103 g | ~ | |||
| Serin | 0.144 g | ~ | |||
| Tyrosine | 0.101 g | ~ | |||
| Cysteine | 0.026 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.08 g | ~ | |||
| 18:0 Stearic | 0.017 g | ~ | |||
| Monounsaturated fatty acids | 0.175 g | min 16.8 g | 1% | 1.2% | |
| 16:1 Palmitoleic | 0.006 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.18 g | ~ | |||
| Polyunsaturated fatty acids | 0.087 g | from 11.2 to 20.6 g | 0.8% | 1% | |
| 18:2 Linolevaya | 0.09 g | ~ | |||
| 18:3 Linolenic | 0.092 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 13.7% | |
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.6% |
The energy value of baked potatoes is 81.2 kcal.
Primary Source: Created in the application by the user. Read more.
** 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” application.
Features of baked potatoes
Scientists have concluded that baked potatoes help overcome depression, since they do not lose their beneficial substances during cooking, and even inhaling their smell has a healing effect.
The beneficial substances are best preserved if the potato is baked whole and its shell is not damaged. This vegetable contains a lot of starch, which is why consuming it makes it possible to maintain normal glucose levels.
This is a fairly light product containing a lot of fiber. The pulp of the baked root vegetable is very tender for the gastric mucosa, has a good enveloping effect, and therefore has a healing effect on the body. It is widely used for consumption during the occurrence or exacerbation of diseases of the digestive system.
Dietary properties:
What is the calorie content of baked potatoes, what dietary properties does it have? All this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.
Potatoes are one of the most popular products in Russia. It is not only a tasty and easy-to-cook vegetable, but also a rich source of microelements and easily digestible starches.
It contains a large amount of potassium, iron, magnesium, phosphorus, calcium, vitamins C, B, as well as essential amino acids and pectins.
Potato protein tuberin is the most valuable of all plant proteins.
It has high biological activity and its composition resembles human milk protein.
The potato diet promotes deep cleansing of the intestines, improves the functioning of the cardiovascular system, normalizes blood pressure, helps cope with stressful situations and increases physical activity. It is practically harmless and has no special contraindications. Only pregnant women and nursing mothers should avoid the potato diet.
When carrying out a fasting potato day, the choice of potatoes and their preparation are very important. You need to boil or bake it with the skin on and only then peel it. You need to buy fresh potatoes: they are low in carbohydrates, but high in protein. However, fats are not formed from protein, so it is impossible to gain weight from such a vegetable. And they gain weight mainly from potatoes, which have already been stored for several months and have accumulated a large amount of starch during this time.
Nutritional value of potatoes
This vegetable is considered quite high in calories. There are approximately 90 calories in 100 g of potatoes, which is approximately 1 medium potato. Here it is necessary to clarify that the calorie content of this product directly depends on the method of its preparation. Potatoes, boiled or baked in their skins, contain the least amount of calories - 65 kcal; peeled boiled tubers contain a little more - 75 kcal; when baked, an even larger percentage of caloric content remains in them - 85 kcal.
But the most high-calorie food is French fries. It is cooked in a large amount of oil, so it cannot be considered a dietary dish. The nutritional value of French fries is 300-315 kcal per 100 g, so you should not eat this dish more than once a week. Otherwise, this will lead to health problems and excess weight gain.
Nutritional value – fresh potatoes
100 g contains:
- 2.02 g proteins;
- 0.39 g fat;
- 16.51 g carbohydrates;
- 79.55 kcal.
Carbohydrates in tubers are in the form of starch and are the main source of energy. Vegetable protein is half of the existing acids, which are very important for the normal functioning of all organs and systems of the human body. There is practically no fat in it.
