400 grams correspond to the number of potatoes

Potatoes: Calories & Nutrition Facts, Cooked

Finds of traces of plants show that the wild potato already existed 13,000 years ago. From when the plant was cultivated and whether it came from Chile, like the ancient plant finds, can no longer be precisely traced today. The Andes and Peru are also named as the countries of origin of our potato varieties today. The tasty tuber came to Europe in the 16th century. It was the Spaniards who brought them to our continent around 1570, with a stopover in the Canary Islands.

The tuber is now popular around the world and is the fourth most important food, because its starch content makes it a good source of energy. And, if you don't know, the potato itself doesn't make you fat! Whether a potato dish has a negative effect on the slim line depends, among other things, on the preparation of the tuber.

Of course, you shouldn't consume fatty French fries, crispy fried chips or creamy, creamy mashed potatoes on a weight-loss diet. Unpeeled jacket potatoes, however, which you can choose as a side dish to the lean steak, not only enhance the food with their vitamin and mineral content, but also prevent over-acidification of the stomach.

Potatoes: calories and nutritional values

In the raw state, the starch contained in potatoes is very difficult for the human organism to digest. Although the tasty tuber is never eaten raw for this reason, it is still interesting to find out its nutritional values ​​and calorie content. Because in this area there is no difference between cooked and raw potatoes.

This means that the cooking process, which only serves to make the potato starch edible, does not change anything in terms of energy and nutritional values. For all interested parties, the calorie content and nutritional values ​​of 100 grams of raw potatoes are listed below:

  • 298 kJ / 71 kcal
  • 2.0 grams of protein
  • 0.1 grams of fat
  • 14.8 grams of carbohydrates

Even if cooking makes no difference in terms of energy and nutritional values, vitamins and minerals are unfortunately lost when the tuber is heated. In order to lose as little of the valuable ingredients as possible, you should cook the potato as a whole tuber, with the skin and in as little water as possible. If you then eat the jacket potato with the skin on and do not peel it, you have consumed the maximum of vitamins and minerals from the cooked tuber.

Jacket potatoes: calories and nutritional values

Jacket potatoes are the potatoes that you cook whole and only remove from their skin shortly before consumption. This type of preparation is most valuable for our health because fewer vitamins and minerals can evaporate in the water.

If you want to get the maximum amount of healthy ingredients from potatoes, you eat them with the skin on. Firstly, valuable ingredients are also available directly under the shell and, secondly, the shell is very rich in fiber and thus contributes to healthy digestion. Below are the nutritional values ​​and calories of 100 grams of jacket potatoes for comparison:

  • 298 kJ / 71 kcal
  • 2.0 grams of protein
  • 0.1 grams of fat
  • 14.8 grams of carbohydrates

As you can see, while the cooking process affects vitamins and minerals, the calorie and nutritional content is the same for raw and cooked potatoes. It should only be noted that this comparison only relates to the method of preparation of the jacket potatoes. Even with the boiled potatoes, slight differences can be found, and with baked potatoes or mashed potatoes, the values ​​vary even more.

Boiled Potatoes: Calories and Nutrition Facts

Boiled potatoes are still peeled off as raw vegetables. Then put them whole or cut into pieces and cover with salted water to cook. Unfortunately, this type of preparation means that the tubers lose a large part of their vitamins and minerals, which makes them less valuable for our health than jacket potatoes.

Nevertheless, they are a good source of energy and a delicious side dish that, with their calorie content, is well within the scope of a healthy diet. So below are the kilocalories and nutritional values ​​for 100 grams of boiled potatoes:

  • 293 kJ / 70 kcal
  • 2.0 grams of protein
  • 0.1 grams of fat
  • 14.5 grams of carbohydrates

Baked potatoes with their skin on: calories and nutritional values

Another way to prepare the popular tuber is to bake it in the oven. You can peel and quarter the potatoes or leave them whole and unpeeled on the baking sheet. If you fear that the potatoes will burn, wrap them in aluminum foil and place them on the baking sheet as a potato parcel.

Since the tubers lose water as they bake, the end result will affect the calorie content. And because it is also healthier to prepare baked potatoes whole and with the skin on, you can find out below the calories and nutritional values ​​for 100 grams of baked potatoes with the skin:

  • 356 kJ / 85 kcal
  • 2.5 grams of protein
  • 0.1 grams of fat
  • 17.9 grams of carbohydrates

Fries calories

Mashed potatoes: calories and nutritional values

If you like it soft and creamy, choose mashed potatoes or mashed potatoes when preparing the potatoes. With potato mash, the peeled potatoes are boiled in salted water and then mashed into a soft puree. If you want to get mashed potatoes, prepare the vegetables in the same way, but add some milk and butter to the mashed mashed potatoes. This makes the end result even more tender and creamy, but also a bit richer in calories.

Below you will find the energy value and the nutritional value for 100 grams of mashed potatoes, prepared with butter and milk:

  • 410 kJ / 100 kcal
  • 1.5 grams of protein
  • 4 grams of fat
  • 14 grams of carbohydrates


Sweet Potato: Calories and Nutrition Facts

The fact that potatoes are only slightly related to our potatoes is reflected in the calories and nutritional values ​​as well as in the content of vitamins and minerals. The sweet potato is available in white, yellow or red and, as its name suggests, is much sweeter in taste.

It also has more calories. While the potato has a higher vitamin C content, the sweet potato shines with plenty of vitamins E, A and beta-carotene. The potato convinces with potassium and iron. The sweet potato, on the other hand, contributes to our health with a lot of calcium. Below is a small table showing the nutritional and energy content of 100 grams of potato:

  • 452 kJ / 108 kcal
  • 1.6 grams of protein
  • 0.6 grams of fat
  • 24.1 grams of carbohydrates

Boiled potatoes - floury and waxy

To date, there are more than 5,000 different types of potato around the world. However, new varieties are constantly being developed and bred. The most important differences between the individual types are, on the one hand, the ripening time and, on the other hand, the cooking characteristics. The latter is the most interesting. A distinction is made between waxy, predominantly waxy and floury potatoes:

  • The waxy Varieties are particularly suitable for fried potatoes, potato salad or potato gratin. They are marked with the letters A or A-B and, if they come from Germany, also have a green stripe on the packaging. Particularly well-known varieties include: the Agata, the Princess or the Sieglinde.
  • From the predominantly waxy Potatoes can be used to make soups and French fries, or they are prepared as jacket potatoes or boiled potatoes. They are marked with the letters B-A or B and, if they come from Germany, have a red color code on the packaging. The better-known varieties here include: the Agria, the Bamberg croissant or the granola.
  • Floury Table potatoes are processed in stews or in mashed potatoes and mashed potatoes. They are labeled with the letters B-C and C. German floury potatoes are also provided with a blue stripe on the packaging. The tubers with this cooking property include the varieties Ackersegen, Blauer Schwede and the black and blue from the Franconian Forest.

If potatoes are cooked in Germany, this is done either as jacket potatoes or as boiled potatoes. Both Jacket potatoes the tubers come unpeeled into the pot and cooked whole. They are only freed from their shell shortly before eating, i.e. peeled. The Salt potatoes are peeled before cooking and cooked either as whole tubers or cut into pieces in salted water. Boiled potatoes have proven to be practical for further processing into dumplings or mashed potatoes. While the potato salad or the bearded potatoes are better made from jacket potatoes.

Even if it actually only bears the same name, the sweet potato gladly traded as another type of potato. In any case, the sweet potato is only very extensively related to its popular sister. As a great commonality, both tubers originally come from Central or South America. However, the sweet potato is mainly grown in the warmer countries of the world.

Nevertheless, their level of awareness is also gradually increasing in Germany. The sweet potato is not only tasty as an ingredient in an oriental chicken in coconut milk. When processed into chips, it makes an extraordinary snack. As sweet potato fries, it complements hearty lamb chops. It can be cut into slices and seasoned with herbs and baked in the oven. Or it rounds off the colorful salad plate with an extravagant note.

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