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Calories in Mashed, Boiled, and Fried PotatoesPotatoes contain a surprising amount of nutrients and are extremely filling. How many calories are in a potato? One small boiled potato contains 80 calories, which can easily add up when adding toppings. Despite relatively high calories, potatoes contain a lot of nutrients and should be enjoyed in moderation.
|Potato Preparation||Calories per 100 grams (3.5 oz)|
So now that you know about the nutritional benefits of potatoes, what about if you’re on a diet? Double or triple the caloric value of a boiled potato and you can easily end up with unwanted calories. And with mashed potatoes about a half a cup of mashed potatoes contains 108 calories. Comparatively, there are 270 calories in a half-cup of fried potatoes, so beware of the calories from excessive oil and fat. French fries maybe delicious but they are not good for the calorie values. A great replacement for French fries is oven-roasted potato wedges with a pinch of salt and a few teaspoons of olive oil. Keep salt, freshly ground pepper, and other herbs in your kitchen to help dress up the taste of a regular potato. Potatoes are very filling so plan your portions wisely and you’ll be able to experience the benefits of potatoes without the added guilt of the calories in a potato. Also, if you’re on a GI-diet, it’s worth noting that a cold potato has half the GI of a warm one. So a cold potato-salad can keep you full longer without spiking your blood sugar. Just remember to go easy on the mayo. Even though potatoes have a lot of carbs, they have a lot of nutritional benefits and are perfect side dishes. But if you’re choosing between whether or not to put out the bowl of potato-chips (500 calories per 100 grams) in the middle of the table for you’re movie night, you might want to leave those potatoes alone and go for a couple of carrot sticks instead (100 calories per 100 grams).