Calories in a pound of potatoes: Calories in 1 lb of Potato (Flesh and Skin) and Nutrition Facts

Опубликовано: December 16, 2022 в 9:28 am

Автор: alexxlab

Категории: Miscellaneous

Nutrition Facts, Health Benefits, and Types

Potatoes are underground tubers that grow on the roots of the potato plant, Solanum tuberosum.

This plant is from the nightshade family and related to tomatoes and tobacco. Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide.

They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack. Common potato-based foods and food products include french fries, potato chips, and potato flour.

This article tells you everything you need to know about potatoes and their nutrition.

Cooked potatoes with the skin are a good source of many vitamins and minerals, such as potassium and vitamin C.

Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.

The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are (1):

Calories: 87
Water: 77%
Protein: 1. 9 grams
Carbs: 20.1 grams
Sugar: 0.9 grams
Fiber: 1.8 grams
Fat: 0.1 grams

Carbs

Potatoes are mainly composed of carbs, primarily in the form of starch. The carb content ranges from 60–80% of dry weight (2).

Simple sugars — such as sucrose, glucose, and fructose — are also present in small amounts (1).

Potatoes usually have a high glycemic index (GI), making them unsuitable for people with diabetes. The GI measures how foods affect your rise in blood sugar after a meal. However, some potatoes may be in the medium range — depending on the variety and cooking methods (3, 4).

Cooling potatoes after cooking may lessen their effect on blood sugar and lower their GI by 25–26% (4, 5).

Fibers

Even though potatoes are not a high fiber food, they may provide a significant source of fiber for those who eat them regularly.

The level of fiber is highest in the skin, which makes up 1–2% of the potato. In fact, dried skins are about 52% fiber (6).

Potato fibers — such as pectin, cellulose, and hemicellulose — are mainly insoluble (7). They also contain varying amounts of resistant starch, a type of fiber that feeds the friendly bacteria in your gut and improves digestive health (8).

Resistant starch can also improve blood sugar control, moderating your rise in blood sugar after meals (9, 10). Compared with hot potatoes, cooled ones offer higher amounts of resistant starch (4).

Protein

Potatoes are low in protein, ranging from 1–2% when fresh and 8–9% by dry weight (1, 11).

In fact, compared with other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein. However, the protein quality of potatoes is very high for a plant — higher than that of soybeans and other legumes (12).

The main protein in potatoes is called patatin, which may cause allergies in some people (13).

SUMMARY

Carbs are the main dietary component of potatoes. Cooling potatoes after boiling may increase the amount of resistant starch, which can improve gut health. Potatoes also contain small amounts of high quality protein.

Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C.

The levels of some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on.

Potassium. The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health (2, 14).
Vitamin C. The main vitamin found in potatoes, vitamin C is significantly reduced with cooking — but leaving the skin on appears to reduce this loss (2).
Folate. Concentrated in the peel, folate is mostly found in potatoes with colored flesh (15, 16).
Vitamin B6. A class of B vitamins involved in red blood cell formation, B6 is found in most foods. Deficiency is rare.

SUMMARY

Potatoes are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.

Potatoes are rich in bioactive plant compounds, which are mostly concentrated in the skin.

Varieties with purple or red skin and flesh contain the highest amounts of polyphenols, a type of antioxidant (17).

Chlorogenic acid. This is the main polyphenol in potatoes (17).
Catechin. An antioxidant that accounts for about 1/3 of total polyphenol content, catechin is highest in purple potatoes (18).
Lutein. Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health (19, 20).
Glycoalkaloids. A class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats, glycoalkaloids may have harmful effects in large amounts (21).

SUMMARY

Potatoes harbor some healthy antioxidants that are responsible for many of their health benefits and mostly concentrated in the skin.

Potatoes with skin may offer a number of health benefits.

Heart health

Hypertension, a harmful condition characterized by abnormally high blood pressure, is one of the main risk factors for heart disease.

Potatoes contain a number of minerals and plant compounds that may help lower blood pressure. The high potassium content of potatoes is particularly noteworthy.

Several observational studies and randomized controlled trials link high potassium intake to a reduced risk of high blood pressure and heart disease (22, 23, 24).

Other substances in potatoes that may promote lower blood pressure include chlorogenic acid and possibly kukoamines (25).

Fullness and weight management

Foods that are very filling may support weight management, prolonging the feeling of fullness after meals and reducing food and calorie intake (26).

Relative to other carb-rich foods, potatoes are particularly filling. One older study of 40 common foods found potatoes to be the most filling (27).

Another older trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice (28).

Thus, potatoes may aid weight management by helping you reduce overall intake. Studies indicate that proteinase inhibitor 2 (PI2), a potato protein, may suppress appetite (29).

Even though PI2 may suppress appetite when taken in its pure form, it is unclear whether the trace amounts present in potatoes have any effect.

SUMMARY

Potatoes are relatively filling. For this reason, they may be useful as a part of a weight management plan.

Eating potatoes is generally healthy and safe. However, in some cases, people need to limit their consumption — or avoid them altogether.

Potato allergies

Food allergies are a common condition, characterized by an immune reaction to proteins in certain foods.

A potato allergy is relatively rare, but some people may have an allergy to patatin, one of the main proteins in potatoes (30, 31, 32).

Those with a latex allergy may be sensitive to patatin as well due to a phenomenon known as allergic cross-reactivity (33).

Potato toxins

Plants of the nightshade family, such as potatoes, contain a class of toxic phytonutrients known as glycoalkaloids. The two main glycoalkaloids in potatoes are solanine and chaconine.

Glycoalkaloid poisoning after eating potatoes has been reported in both people and animals (21). However, reports of toxicity are rare, and the condition may go undiagnosed in many cases. In low doses, glycoalkaloids usually cause mild symptoms, such as headache, stomach pain, diarrhea, nausea, and vomiting (21).

In more serious cases, the symptoms include neurological disorders, rapid breathing, fast heartbeat, low blood pressure, fever, and even death (21, 34).

Some animal studies indicate that the low levels of glycoalkaloids likely found in the human diet may exacerbate inflammatory bowel disease (IBD) (35).

Normally, potatoes contain only trace amounts of glycoalkaloids. A 154-pound (70-kg) individual would have to eat over 13 cups (2 kg) of potatoes (with the skin) in one day to get a lethal dose (34). That said, lower amounts may still cause adverse symptoms.

The levels of glycoalkaloids are higher in the peel and sprouts than in other parts of the potato. It’s best to avoid eating potato sprouts (36).

Potatoes rich in glycoalkaloids have a bitter taste and cause a burning sensation in your mouth, an effect that may be a warning sign of potential toxicity (37).

Potato varieties containing high amounts of glycoalkaloids — over 25 mg per cup (200 mg per kg) — cannot be marketed commercially, and some varieties have been banned (38).

Acrylamides

Acrylamides are contaminants formed in carb-rich foods when they’re cooked at very high temperatures, such as during frying, baking, and roasting (39).

They are found in fried, baked, or roasted potatoes, but not fresh, boiled, or steamed ones (40, 41, 42). The amount of acrylamides increases with higher frying temperatures and longer cooking times (42). Compared to other foods, french fries and potato chips are very high in acrylamides (42).

These compounds are used as industrial chemicals, and acrylamide toxicity has been reported in people exposed to them in the workplace (43).

Although the amount of acrylamides in foods is generally low, long-term exposure may be harmful. Animal studies indicate that acrylamides may increase cancer risk and harm the brain and nervous system (44, 45, 46, 47).

In humans, acrylamides have been classified as a possible risk factor for cancer (48).

However, numerous observational studies have investigated the effect of eating acrylamide-rich foods on cancer risk in humans, and most did not detect any significant adverse effects (49, 50, 51, 52, 53).

High intake of acrylamides may have adverse health effects over time, but the extent of these effects is unclear, and further studies are required.

For optimal health, it seems sensible to limit your consumption of french fries and potato chips.

French fries and potato chips

Potatoes have been blamed for contributing to obesity, cardiovascular disease, and diabetes.

The main reason for this is that potatoes are widely consumed as french fries and potato chips — high fat foods that harbor a number of unhealthy compounds. French fries are also frequently associated with fast food.

Observational studies link the consumption of fried potatoes and potato chips to weight gain (54, 55).

Fried potatoes and potato chips may also contain acrylamides and high amounts of salt, which may be harmful over time (42, 56, 57).

For this reason, high consumption of fried potatoes — especially french fries and chips — should be avoided.

Who should avoid potatoes?

Anyone with an allergy to potatoes or any of the compounds in potatoes should avoid eating them.

Some believe potatoes and other vegetables in the nightshade family exacerbate autoimmune conditions like IBS (58). However, more research is needed to know for sure whether individuals with autoimmune conditions should avoid potatoes.

Potatoes can be part of a nutrient-dense diet. However, fried potatoes, like french fries and potato chips, should be limited, especially in people who are trying to manage their weight or who have an increased risk of cardiovascular disease or diabetes.

SUMMARY

Potatoes may contain a number of unhealthy compounds — particularly when fried. Limit your consumption of french fries and chips, and remove potato sprouts when preparing potatoes.

There are many ways to prepare potatoes. Different preparation methods result in different flavor and texture characteristics and also can greatly affect the nutrition content of the potatoes.

Here is a rundown of the most common ways to prepare potatoes and how these preparation methods affect nutrition content:

Boiling

Boiling potatoes causes water-soluble nutrients, such as vitamin C and potassium, to leach out (2). This results in slightly less nutritious potatoes.

The longer you boil, the more nutrients are lost. Boiling potatoes in their skin helps to retain some of the water-soluble nutrients.

Frying

Fried potatoes are cooked in hot oil and include french fries and potato chips.

While the fast cooking time of frying helps preserve some of the nutrients, frying in oil significantly increases the fat content of potatoes, sometimes including trans fats, an unsaturated fat associated with a number of negative health effects (2).

Limiting your consumption of fried foods, like french fries or potato chips, is one of the best ways to lower your intake of trans fats. Frying potatoes also increases the formation of potentially harmful chemicals like acrylamides.

Baking

Perhaps the simplest way to prepare potatoes, baking requires only scrubbing the skin clean, pricking the skin with a fork to allow steam to escape, and baking the potatoes for about an hour at 425°F (218°C).

Baked potatoes retain more of the nutrients when compared with boiling or frying. They also offer more fiber, particularly if you eat the skin.

Keep in mind that typical toppings, like sour cream, cheese, or butter, can significantly change the nutrition profile of your potato, adding additional fat, calories, and sodium.

Roasting

Roasting is similar to baking — some use the terms interchangeably. Typically, baked potatoes are cooked whole, whereas roasted potatoes are frequently chopped and tossed with oil and seasonings. Both are nutritious ways to prepare potatoes.

Here is an easy, healthy recipe for perfect roasted potatoes.

Microwaving

Microwaving potatoes is one of the most nutritious and fastest ways to prepare potatoes. Microwaving potatoes preserves many of the nutrients lost through other cooking methods (2).

SUMMARY

How you prepare potatoes affects their nutrient composition. Baking, roasting, or microwaving potatoes with their skin on retains most of the nutrients. Boiled potatoes contain fewer water-soluble nutrients. Frying increases the formation of potentially harmful chemicals.

Potatoes are a popular high carb food that provides several healthy vitamins, minerals, and plant compounds. What’s more, they may aid weight management and help prevent heart disease.

However, this does not apply to fried potatoes — such as french fries and chips — that have been soaked in oil and cooked under high heat. For optimal health, it’s best to limit or avoid these products altogether.

Just one thing

Did you know that potatoes are remarkably shelf-stable? How long they last on your shelf depends on factors like whether they’ve been cooked and how they’re stored. Learn more about how long your potatoes will last.

Nutrition Facts, Health Benefits, and Types

Potatoes are underground tubers that grow on the roots of the potato plant, Solanum tuberosum.

They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack. Common potato-based foods and food products include french fries, potato chips, and potato flour.

This article tells you everything you need to know about potatoes and their nutrition.

Cooked potatoes with the skin are a good source of many vitamins and minerals, such as potassium and vitamin C.

Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.

The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are (1):

Calories: 87
Water: 77%
Protein: 1. 9 grams
Carbs: 20.1 grams
Sugar: 0.9 grams
Fiber: 1.8 grams
Fat: 0.1 grams

Carbs

Potatoes are mainly composed of carbs, primarily in the form of starch. The carb content ranges from 60–80% of dry weight (2).

Simple sugars — such as sucrose, glucose, and fructose — are also present in small amounts (1).

Cooling potatoes after cooking may lessen their effect on blood sugar and lower their GI by 25–26% (4, 5).

Fibers

Even though potatoes are not a high fiber food, they may provide a significant source of fiber for those who eat them regularly.

The level of fiber is highest in the skin, which makes up 1–2% of the potato. In fact, dried skins are about 52% fiber (6).

Resistant starch can also improve blood sugar control, moderating your rise in blood sugar after meals (9, 10). Compared with hot potatoes, cooled ones offer higher amounts of resistant starch (4).

Protein

Potatoes are low in protein, ranging from 1–2% when fresh and 8–9% by dry weight (1, 11).

The main protein in potatoes is called patatin, which may cause allergies in some people (13).

SUMMARY

Carbs are the main dietary component of potatoes. Cooling potatoes after boiling may increase the amount of resistant starch, which can improve gut health. Potatoes also contain small amounts of high quality protein.

Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C.

The levels of some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on.

Potassium. The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health (2, 14).
Vitamin C. The main vitamin found in potatoes, vitamin C is significantly reduced with cooking — but leaving the skin on appears to reduce this loss (2).
Folate. Concentrated in the peel, folate is mostly found in potatoes with colored flesh (15, 16).
Vitamin B6. A class of B vitamins involved in red blood cell formation, B6 is found in most foods. Deficiency is rare.

SUMMARY

Potatoes are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.

Potatoes are rich in bioactive plant compounds, which are mostly concentrated in the skin.

Varieties with purple or red skin and flesh contain the highest amounts of polyphenols, a type of antioxidant (17).

Chlorogenic acid. This is the main polyphenol in potatoes (17).
Catechin. An antioxidant that accounts for about 1/3 of total polyphenol content, catechin is highest in purple potatoes (18).
Lutein. Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health (19, 20).
Glycoalkaloids. A class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats, glycoalkaloids may have harmful effects in large amounts (21).

SUMMARY

Potatoes harbor some healthy antioxidants that are responsible for many of their health benefits and mostly concentrated in the skin.

Potatoes with skin may offer a number of health benefits.

Heart health

Hypertension, a harmful condition characterized by abnormally high blood pressure, is one of the main risk factors for heart disease.

Potatoes contain a number of minerals and plant compounds that may help lower blood pressure. The high potassium content of potatoes is particularly noteworthy.

Several observational studies and randomized controlled trials link high potassium intake to a reduced risk of high blood pressure and heart disease (22, 23, 24).

Other substances in potatoes that may promote lower blood pressure include chlorogenic acid and possibly kukoamines (25).

Fullness and weight management

Foods that are very filling may support weight management, prolonging the feeling of fullness after meals and reducing food and calorie intake (26).

Relative to other carb-rich foods, potatoes are particularly filling. One older study of 40 common foods found potatoes to be the most filling (27).

Another older trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice (28).

Thus, potatoes may aid weight management by helping you reduce overall intake. Studies indicate that proteinase inhibitor 2 (PI2), a potato protein, may suppress appetite (29).

Even though PI2 may suppress appetite when taken in its pure form, it is unclear whether the trace amounts present in potatoes have any effect.

SUMMARY

Potatoes are relatively filling. For this reason, they may be useful as a part of a weight management plan.

Eating potatoes is generally healthy and safe. However, in some cases, people need to limit their consumption — or avoid them altogether.

Potato allergies

Food allergies are a common condition, characterized by an immune reaction to proteins in certain foods.

A potato allergy is relatively rare, but some people may have an allergy to patatin, one of the main proteins in potatoes (30, 31, 32).

Those with a latex allergy may be sensitive to patatin as well due to a phenomenon known as allergic cross-reactivity (33).

Potato toxins

Plants of the nightshade family, such as potatoes, contain a class of toxic phytonutrients known as glycoalkaloids. The two main glycoalkaloids in potatoes are solanine and chaconine.

In more serious cases, the symptoms include neurological disorders, rapid breathing, fast heartbeat, low blood pressure, fever, and even death (21, 34).

Some animal studies indicate that the low levels of glycoalkaloids likely found in the human diet may exacerbate inflammatory bowel disease (IBD) (35).

The levels of glycoalkaloids are higher in the peel and sprouts than in other parts of the potato. It’s best to avoid eating potato sprouts (36).

Potatoes rich in glycoalkaloids have a bitter taste and cause a burning sensation in your mouth, an effect that may be a warning sign of potential toxicity (37).

Potato varieties containing high amounts of glycoalkaloids — over 25 mg per cup (200 mg per kg) — cannot be marketed commercially, and some varieties have been banned (38).

Acrylamides

Acrylamides are contaminants formed in carb-rich foods when they’re cooked at very high temperatures, such as during frying, baking, and roasting (39).

These compounds are used as industrial chemicals, and acrylamide toxicity has been reported in people exposed to them in the workplace (43).

In humans, acrylamides have been classified as a possible risk factor for cancer (48).

High intake of acrylamides may have adverse health effects over time, but the extent of these effects is unclear, and further studies are required.

For optimal health, it seems sensible to limit your consumption of french fries and potato chips.

French fries and potato chips

Potatoes have been blamed for contributing to obesity, cardiovascular disease, and diabetes.

Observational studies link the consumption of fried potatoes and potato chips to weight gain (54, 55).

Fried potatoes and potato chips may also contain acrylamides and high amounts of salt, which may be harmful over time (42, 56, 57).

For this reason, high consumption of fried potatoes — especially french fries and chips — should be avoided.

Who should avoid potatoes?

Anyone with an allergy to potatoes or any of the compounds in potatoes should avoid eating them.

SUMMARY

Potatoes may contain a number of unhealthy compounds — particularly when fried. Limit your consumption of french fries and chips, and remove potato sprouts when preparing potatoes.

There are many ways to prepare potatoes. Different preparation methods result in different flavor and texture characteristics and also can greatly affect the nutrition content of the potatoes.

Here is a rundown of the most common ways to prepare potatoes and how these preparation methods affect nutrition content:

Boiling

Boiling potatoes causes water-soluble nutrients, such as vitamin C and potassium, to leach out (2). This results in slightly less nutritious potatoes.

The longer you boil, the more nutrients are lost. Boiling potatoes in their skin helps to retain some of the water-soluble nutrients.

Frying

Fried potatoes are cooked in hot oil and include french fries and potato chips.

Baking

Baked potatoes retain more of the nutrients when compared with boiling or frying. They also offer more fiber, particularly if you eat the skin.

Keep in mind that typical toppings, like sour cream, cheese, or butter, can significantly change the nutrition profile of your potato, adding additional fat, calories, and sodium.

Roasting

Here is an easy, healthy recipe for perfect roasted potatoes.

Microwaving

Microwaving potatoes is one of the most nutritious and fastest ways to prepare potatoes. Microwaving potatoes preserves many of the nutrients lost through other cooking methods (2).

SUMMARY

How you prepare potatoes affects their nutrient composition. Baking, roasting, or microwaving potatoes with their skin on retains most of the nutrients. Boiled potatoes contain fewer water-soluble nutrients. Frying increases the formation of potentially harmful chemicals.

Potatoes are a popular high carb food that provides several healthy vitamins, minerals, and plant compounds. What’s more, they may aid weight management and help prevent heart disease.

Just one thing

Boiled potatoes – calories, useful properties, benefits and harms, description

Calories, kcal:

Proteins, g:

2. 0

Fats, g:

0.4

Carbohydrates, g:

16.7

Potato, or potato, as the most famous and common vegetable is conveniently called at home, is the root crop of a perennial herb of the family Solanaceae . Potatoes are not the most capricious vegetable in the growth process, so almost all gardeners try to grow them on their plots. The taste of young boiled “own” potatoes cannot be confused with anything, this is a very special pleasure and joy.

Calorie content of boiled potatoes

Calorie content of boiled potatoes is 82 kcal per 100 grams of product.

Composition and useful properties of boiled potatoes

The basis of boiled potatoes is starches, but it retains a significant part of the nutrients and vitamins contained in fresh vegetables. The chemical composition of the product contains: choline, vitamins A, B1, B2, B5, B6, C, E, K, niacin, folic acid, as well as minerals necessary for the human body: potassium, calcium, magnesium, iron, iodine, cobalt , manganese, copper, molybdenum, selenium, fluorine, zinc, sodium and phosphorus. Boiled potatoes contain antioxidants that prevent the aging process and the formation of tumors, protecting the walls of blood vessels from the occurrence of cholesterol plaques. Boiled potatoes are a therapeutic food for those who suffer from stomach diseases associated with low acidity. A mild diuretic property of boiled potatoes is known.

Freshly boiled potatoes – a folk remedy for colds, inhalation with boiled potatoes is a budgetary and effective remedy to combat a runny nose and cough. A flatbread made of hot boiled potatoes in their skins, placed on the area of the bronchi, serves as an excellent compress, warms and treats the symptoms of bronchitis.

Harm of boiled potatoes

Potato peel contains harmful solanine, which can cause discomfort and in rare cases – severe poisoning of the body. It should be remembered that solanine accumulates in the old peel, especially if sprouts have already appeared or the color has changed to green under the influence of light. Signs of poisoning are headache, nausea and vomiting, indigestion.

How to boil potatoes

What could be easier than boiling potatoes? However, in each family, boiled potatoes look different and have a special taste (calorizator). Someone boils potatoes with whole tubers, someone cuts them in half (and there are options, along or across), into quarters or arbitrary slices. Potatoes can be boiled in their skins (in “uniform”), or peeled, pouring boiling water or dipping them in cold water.

Cooking boiled potatoes

Boiled potatoes can be used to create a variety of dishes – mashed potatoes, casseroles, fillings for pancakes, dumplings and pies, potato cutlets and rolls. Many salads include boiled potatoes – Olivier and capital, German potato salad and Nicoise, vinaigrette and many others. For more ideas on what to cook with potatoes, see the article or our Recipes section. For those who follow the weight, we suggest that you familiarize yourself with the potato diet.

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Potato – calories, useful properties, benefits and harms, description

Calories, kcal:

Proteins, g:

2.0

Fats, g:

0.4

Carbohydrates, g:

16.1

Potato is a herbaceous perennial of the family Solanaceae and its tubers. Potato fruits are poisonous, they are small round berries resembling physalis fruits or small tomatoes. Potato tubers vary in size and shape, depending on the variety, they are round, oblong or month-like, the size of a chicken egg and reaching a weight of up to half a kilogram (calorizator). From a biological point of view, a tuber is an overgrown kidney, which consists of cells filled with starch, with a thin skin. The color of the potato peel is almost white, sandy, pink and red-violet, the flesh of the tubers is white, cream or yellow.

The homeland of the potato is South America, where the nutritious root crop was used almost 10 thousand years ago. Until now, in some areas of Bolivia, wild potato bushes are found. In Europe, potatoes appeared in the middle of the 16th century with the Spanish conquistadors, they came to Russia thanks to Peter I at the end of the 17th century, at first they were used only in noble families. Currently, potatoes are grown as an annual plant, the second year is left only to obtain seeds. Potato occupies one of the leading places in the list of familiar and frequently consumed food products.

Potato calories

Potato calories are 76 kcal per 100 grams of product.

The composition and useful properties of potatoes

Potatoes mostly consist of starches, they contain a perfectly balanced set of amino acids, vitamins B, C, H and PP, folic acid, as well as almost all useful minerals: potassium, calcium, magnesium, zinc, selenium, copper and manganese, iron, chlorine and sulfur, iodine, chromium, fluorine, molybdenum, boron and vanadium, tin and titanium, silicon, cobalt, nickel and aluminum, phosphorus and sodium. Potatoes contain a lot of potassium. Potatoes help lower blood cholesterol levels and prevent the formation of cholesterol plaques on the walls of blood vessels. The fiber contained in the product is not aggressive and does not irritate the walls of the stomach, so boiled potatoes are included in the menu of people suffering from gastritis and ulcers. Potato is useful for those who have diseases associated with metabolic disorders, because the product in the body works like an alkali, neutralizing the effects of acids. Therefore, potato dishes are recommended for people with arthritis and gout, kidney diseases.

The most useful potatoes are cooked in their skins – boiled in their skins or baked, in such a product almost all vitamins and minerals are preserved. Mashed hot potatoes are an excellent cough compress, and will also help with eczema and inflammatory skin diseases. Raw potatoes, grated, applied to burns, fungal and erysipelas, it has a calming and healing effect.

Harm of potato

Potato has a high calorie content and contains a lot of starch, so people prone to obesity and diabetes should refrain from excessive consumption of it. It is not recommended to eat tubers with green areas, as under the influence of light, solanine is a poisonous substance for humans.

Potatoes for weight loss

Despite the high calorie content of potatoes, they are often included in the menu of diets and fasting days, correctly combined with other products. Potato diet, potassium diet, starvation diet – these and other principles of nutrition will help you lose weight or maintain normal weight.

Selection and storage of potatoes

When choosing potatoes, you need to pay attention to the appearance of the tubers, trying not to get green, with eyes and irregularly shaped potatoes. Potatoes should ideally be dry, with a smooth skin, without cuts and plaques.

Varieties of potatoes for different dishes

In order for boiled potatoes to turn out crumbly and fragrant, and mashed potatoes to be tender and airy, you need to choose certain varieties of potatoes, with a high content of starchy substances. Bronnitsky, Sineglazka, Vestnik, Blueberry, Weaving, Orbita, Lorch, Temp are some examples of potatoes that are best used for boiling and baking in the oven. Varieties with a low starch content are an excellent choice for making soups and salads, these are varieties such as: Leader, Kyiv, Effect, Nevsky, Svitanok, Kalinka, Red Scarlet. In order for the potato slices to retain their shape during frying, you need to choose varieties with a high dry matter content, that is, Kolobok, Impala, Feloks, Bryansky early. Usually varieties with a red-violet skin and a yellow core are chosen for frying, before cooking, sliced \u200b\u200bpotatoes must be washed with cold water to wash off excess starch and then dried, then the slices will not stick together.

Happy owners of country cellars store potatoes in boxes with sand, so the product does not germinate and does not freeze even in severe frosts. Residents of ordinary apartments, if there is a large supply of potatoes, need to store it in a cool place (for example, on a glazed balcony), making sure that moisture does not get in.