Boiled potato, one of the favorite universal foods, is used as an ingredient in several popular recipes. Calories in boiled potato are described in this article. Read on, to know how calories in potato preparations vary according to the method of preparation. Also get to know potato health benefits. Scroll down….
Potato, a nutritious and tasty food item, is easily available in every corner of the world. Perhaps, it is the only food item that has been one of the most widely eaten and most loved food items in the world for thousands of years. It is included in the diet of small babies as well as elderly since it is rich in nutrients. Peeling off the skin which contains a number of nutrients is a wrong way of eating potatoes. You might be surprised to know that about five thousand different varieties of potatoes are grown in different parts of the world. Boiling is the basic and easiest way of eating potatoes.
Boiled Potato Calories
- Half cup boiled potatoes, cooked in skin, flesh contain about 68 calories.
- 1 cup boiled potato contains about 135 calories.
- 1 large (3″ to 4-¼” dia.) (300.0 g) boiled potato contains about 298 calories.
- 1 medium (2-¼” to 3″ dia) boiled potato contains about 172 calories.
- 1 small (1-¾” to 2-¼” dia) boiled potato contains about 138 calories.
- 100 g boiled potato contains about 72 calories.
- One baby potato (boiled) contains about 42 calories.
- 1 serving (120 g) of boiled potato: 86 calories
- Half cup boiled potatoes with salt contain about 68 calories.
- Boiled skin of one potato contains about 27 calories. Calories in a baked potato and calories obtained from a boiled potato are approximately equivalent.
Calories in Various Potato Preparations
Take a look at the calories in various types of potato preparations:
- 100 g raw potato: 70 calories
- 100 g mashed potato: 108 calories
- 100 g roasted potato: 150 calories
- 100 g potato waffles: 200 calories
- 100 g potato fries: 270 calories
- 100 g baked potato: 85 calories
- 100 g potato salad: 115 calories
- 100 g tinned potato: 65 calories
- 100 g sauteed potato: 120 calories
- 100 g potato crunches: 200 calories
- 100 g baked potato without skin and salt: 93 calories
Knowing only the calories in boiled potatoes is not sufficient. It is necessary to know that boiled potatoes, when consumed in limited quantities, offer several health benefits.
Potato Health Benefits
Incorporating potatoes in your diet, in moderate amounts is beneficial for your health. Potato nutritional facts inform us that potatoes are an excellent source of vitamin C, an antioxidant vitamin that helps cancel the effects of free radicals on the body and thus protects the body from various diseases, including heart diseases and cancers. Vitamin C helps strengthen the immune system. The fiber provided when potatoes are eaten with skin helps improve your digestive health.
Although potatoes are high in calories and carbohydrates, dietary fiber helps burn those calories. Presence of vitamin B6 increases the nutritional value of potatoes. This vitamin strengthens the nervous system and helps prevent heart diseases, kidney stones, premenstrual syndrome, mental depression, etc. Incorporation of potatoes in ‘athletes diet’ is therefore considered beneficial.
Potato, especially potato skin, is packed with potassium that helps enhance cellular body functions. This in turn can improve your overall health significantly. Recent researches have shown that a compound called ‘kukoamine’ helps lower blood pressure. Iron and copper provided by potatoes play an important role in boosting your energy levels. Iron and copper improve the production of hemoglobin and red blood cells. Potatoes prevent inflammation and enhance the quality of the skin. The wholesome food ‘potato’ can keep you satiated for longer, and thus can help control your appetite.
Potatoes are high in sodium and high consumption of potatoes can lead to high blood pressure issues, cirrhosis of liver and kidney problems. Excessive consumption of potatoes can result in acidity and elevated blood glucose levels. So diabetics should take proper care while determining the portion. Potatoes are high in carbohydrates and excess consumption can lead to weight gain.