French fries are used as a symbol of everything unhealthy and high-calorie, along with hamburgers and cakes. But let's figure out whether French fries are really that scary. Is it really impossible to eat it under any circumstances?
It’s probably worth starting with what proper nutrition actually means. Many people mistakenly believe that all the principles of healthy nutrition come down to a single goal - to reduce calories consumed and lose excess weight. But that's not true. Of course, healthy and balanced food will help you stay in shape, but first of all, such a diet is designed to ensure the normal functioning of the gastrointestinal tract and the entire body as a whole. And in some cases, it can also contribute to gaining the necessary body weight, but we’ll talk about this a little later.
French fries - calories
Nutritional value and calorie content of French fries
An average serving of French fries (115 g) contains:
- 382 kcal
- Proteins: 3.7 g
- Fat: 16 g
- Carbohydrates: 43 g
- Cholesterol: 0 mg
And also calcium, iron, magnesium, vitamins A, C and D, B6 and B12.
It is commonly believed that deep-fried potatoes contain a huge amount of cholesterol, but in fact this is just a common misconception. The reason for the high cholesterol content in foods fried in oil is hydrogenated vegetable oil with a large amount of trans fats. Regular vegetable oil is completely safe, and potatoes themselves do not contain cholesterol at all.
Homemade French Fries Recipe
You will need:
- 500 g French fries
- 50 ml vegetable oil
Cut the potatoes into strips, wash them thoroughly and dry them. This is necessary in order to wash away excess starch and prevent the potatoes from sticking together when frying.
Pour the oil into a saucepan or high-sided saucepan and heat it almost to a boil.
Place the potatoes in small portions so that they are completely immersed in the oil.
Remove the finished French fries using a slotted spoon and place on a thick napkin to remove excess vegetable oil. Add salt before serving.
How to create a daily menu that includes French fries?
As we have already found out, moderate consumption of deep-fried potatoes will not raise your cholesterol levels or cause a heart attack. Perhaps it contains too much fat and carbohydrates, which leads to rapid weight gain? Or does the calorie content exceed all reasonable limits?
An ordinary person who does not have a goal to lose weight should consume 2000 kcal every day and, among other things, 70 g of fat and 260 g of carbohydrates. It’s easy to calculate that with four meals a day, you can easily afford to eat a portion of French fries in combination with some low-fat dish, such as fish or mushrooms. Creating a menu that allows you to enjoy French fries from time to time is a completely doable task.
Muscle gain and French fries
As was already mentioned at the beginning of the article, not all people who closely monitor their diet do so out of a desire to lose weight. When actively engaged in strength training and gaining muscle mass, it is also very important to properly think through your diet. To form muscles, the body needs calories and slow carbohydrates - polysaccharides, which provide it with a long-term supply of energy.
Slow carbohydrates are found in large quantities in starch and fiber, and potato dishes are rich in both, which means they are excellent for nutrition during active muscle gain.
How many French fries can you eat?
Well, let's sum it up. Obviously, French fries are not as scary as people think. Of course, it cannot be said that this is a very healthy product that can be eaten in any quantity and at any time of the day. But if you have switched to proper nutrition or are just thinking about changing your eating habits, but are worried that you will have to give up your favorite potatoes, do not be afraid! Treat yourself and eat a small portion of 100-120 g, just remember to adjust your daily diet towards less fatty foods low in slow carbohydrates.
But do not forget that each person has his own characteristics, listen to your own body, because there is no ideal recipe that suits everyone.
It would seem, which of us has never tried French fries in our lives? But not everyone knows who invented such a delicious dish! It would be more accurate to say that few know, and even those are confused about the veracity of their information!
Although this in no way affects the popularity of this dish - in every restaurant or cafe you will see it on the menu, in the “Side Dishes” section. Fried French fries look great on the table both on a weekday and during the holidays. This crispy dish with a fried crust and soft center is loved by both adults and children! In addition, it is prepared so quickly and efficiently that it has won the love of all chefs in the world. The only downside of the dish is its high calorie content! But that won’t stop us from enjoying a portion of excellent French fries!
Making French fries at home is not at all difficult. After peeling the potatoes, cut them into medium-sized cubes, wash (or better yet, soak, especially starchy varieties) in cold water and dry with a paper towel.
Then pour vegetable oil into a deep frying pan or deep fryer, in such an amount that the potatoes float freely in it during frying, and fry the potato slices in it in portions.
USEFUL PROPERTIES RESTAURANT, DENNY’S, FRIES
After catching the finished potatoes with a slotted spoon, place them on a plate. It should first be lined with napkins, which will collect the remaining fat from the potatoes. Salt the fries directly on the plate before serving.
French fries - food preparation
To get delicious and crispy fries, it is important to choose the right potatoes. These should be fairly large mature potatoes. Young potatoes will not make a dish, since they do not have the desired taste or density. Also, you should not use varieties of French fries that contain a lot of starch for cooking, as they will quickly soften after frying.
Preparing potatoes for frying begins with selecting potato tubers of the desired shape, free from defects and damage. Then we wash them thoroughly, peel them and cut them into long cubes with a cross-section of 1x1 cm. After washing the resulting potato cubes in running water, dry them thoroughly with a paper towel or napkins. Our potatoes are ready to fry!
For 4 servings of crispy potatoes you will need:
- 4 large potatoes;
- 3-4 pinches of salt;
- 150 g flour;
- 200 ml vegetable oil.
Agree, the list of necessary ingredients is present in almost every home! In the recipe, French fries are breaded in flour and then fried in hot oil. This way, the potatoes will always have a crispy crust and an appetizing golden color after frying! Even inexperienced cooks or beginners taking their first steps in this field will succeed.
Peel the potato tubers and rinse them in water. If necessary, cut out all blackheads and dirt. In order to cut potatoes into neat strips, there are many devices, but if you don’t have any, then cut the potatoes into layers, and then cut them into strips.
Place the chopped potatoes in a container with high sides, sprinkle salt and wheat flour on it. mix everything so that each potato straw is breaded in salt and flour.
Heat vegetable oil in a deep saucepan or frying pan and place potato strips in it, trying to lower them in portions so that the entire portion of potatoes is covered with boiling oil. You shouldn’t immediately add the entire potato mass to the saucepan - the straws will simply stick together and not cook through. During the heat treatment process, you will see how the slices of French fries begin to acquire a golden color - at this stage they need to be mixed with a spatula, being careful not to damage them, and fry for about 1 more minute. Then, using a slotted spoon, remove the fried potatoes from the container onto a paper towel or napkin so that it releases all the excess fat, and add a second portion of potatoes to the boiling oil. Keep in mind that in 1 serving of oil you can fry only 1-2 servings of breaded potatoes, since carcinogens then accumulate in it, which also gets into the potatoes. Don't skimp on your health!
Serve hot, but slightly low-fat French fries with any sauces - they will perfectly complement it and add a piquant taste! Enjoy your meal!
4 servings of crispy French fries is a simple saving! And, although the lion's share of the cost of the recipe in it is occupied by vegetable oil, the cost of the dish is still quite low:
- 4 potatoes - 12 rubles;
- 150 g flour - 3 rubles;
— 200 ml of vegetable oil — 12 rub.
Total: the cost of four servings is 27 rubles, and the cost of one is 7 rubles. Isn't this budget friendly? Just like you just clearly saw this. Moreover, potatoes cooked at home will be much healthier than French fries prepared in fast food establishments - there you will not be able to regulate the “purity” and change of vegetable oil!
Prepare delicious recipes with us and spend the money you save for your pleasure!
Other French Fry Recipes
Recipe 1: Classic French fries
If you are a fan of fast food fries, then this recipe is for you. Potatoes prepared according to this recipe turn out exactly the way they serve you, for example, at McDonald's. Therefore, with our recipe you can enjoy your favorite dish at home.
Ingredients:
7 medium potatoes;
300 gr. vegetable oil;
salt to taste.
Cooking method:
1. After peeling and washing the potatoes, cut them into cubes and dry them with a napkin.
2. Pour any vegetable oil of your choice into a saucepan or other deep form and heat it.
3. Place small portions of potatoes in a frying pan, fry them until golden brown and place them in a colander with a slotted spoon. When the oil has drained, place it on a plate. Only after that add salt and serve hot.
Recipe 2: French fries with egg whites
If you love French fries, but limit yourself to fried foods, then this recipe will definitely come in handy. These potatoes can be safely given even to children, and they come out very golden-brown and crispy, in a word, the way we love French fries.
Ingredients:
7 potatoes;
whites of 2 eggs;
salt and paprika to taste.
Cooking method:
1. After washing the potatoes and peeling them, cut them into cubes 1 cm thick.
2. Lightly beat egg whites with salt. Pour them into the prepared potatoes and mix well so that each block is covered with protein.
3. Preheat the oven well. Cover a baking tray with baking paper, place the potatoes on it and sprinkle paprika on top. Place the pan in the oven and bake until golden brown. Serve hot.
Recipe 3: Diet French fries
Another recipe for French fries for those who love them, but are horrified at the thought of how many calories and health harm they get with a portion of such a desirable dish. This cooking method requires a minimal amount of fat, but contains spices that give the fries a slight spiciness.
Ingredients:
1 kg of potatoes;
50 gr. rast. oils;
50 gr. breadcrumbs;
1 tsp each sweet paprika powder with ground cumin;
a pinch of ground red pepper
salt and ground black pepper to taste.
Cooking method:
1. After washing and peeling the potatoes, cut them into 8 pieces and dry them well with a napkin or paper towel. Place the prepared potatoes in a large bowl, sprinkle with oil and mix thoroughly so that the oil evenly covers all the slices.
2. In another bowl, mix breadcrumbs with paprika powder, red and black pepper, cumin and salt. Dip the potatoes in the resulting spicy breading.
3. Having preheated the oven well and covered a baking sheet with baking paper, place the potato slices on it in one layer and place in the oven. Turning occasionally, bake in a preheated oven for about half an hour until golden and crispy. Serve hot.
It is important that the potatoes are thoroughly dried with a paper towel or napkins before immersing them in oil. Otherwise, the oil, when it comes into contact with wet potatoes, may begin to splatter and burn you.
When preparing French fries, preference should be given to refined oils (preferably deodorized). Moreover, the oil can be sunflower or olive, cottonseed or corn - in a word, according to your desire, and the finished dish will also have a hint of its taste.
How to determine that the oil in the frying pan has warmed up to the desired temperature? It’s very simple - carefully drop a small piece of potato into it and watch it. If the potatoes immediately float to the surface, surrounded by bubbles of boiling oil, it means it’s time to add the prepared potatoes for frying. If not, then you need to continue heating.
The fries should be salted already cooked, otherwise they will not turn out crispy. The best option would be to do this already when you remove the potatoes from the pan onto the dish, before serving.
What to do with leftover fries?
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What to do with leftover fries? Today, after the holiday, there were a lot of French fries left. Benefits, harms, calorie content of French fries per 100 gramsWhat to do with it? Is it possible to somehow “revive” it so that I can eat it tomorrow or will I have to throw it away? |
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Marisha, try heating the potatoes in some sauce - tomato, mushroom, sour cream. |
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Honey |
45 years |
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The method and place of preparation plays a big role in the calorie content of the product. To make French fries, you don't just use potatoes. Typically, the tuber is soaked in cold water, dried, and then immersed in vegetable oil. Therefore, French fries have the total calorie content of 3 products - the oil used to give them crispiness, salt and potatoes.
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The exact number of calories can only be determined for a homemade dish. Information about the calorie content of fries from McDonald's, Burger King and KFS is indicated in their brochures and may change.
French fries calorie content
The number of calories of homemade fries per 100 g is 170. The ratio of proteins, fats and carbohydrates (BJU) per 1 g is 1.8/11.4/16 g. Calorie content and composition of a dish prepared independently, depending on the serving size:
It is impossible to determine how many calories are in one thing, because it depends on the size of the potato slice. If you can weigh it, then using an online calorie calculator you can find out its nutritional value and energy value.
The calorie content of French fries in fast food establishments is different from home-cooked meals. Usually the main role is played by the oil used for frying in the deep fryer.
McDonald's
McDonald's uses the following ingredients to make fries:
- extra iodized salt;
- frozen French fries;
- a mixture of vegetable oils (sunflower, rapeseed).
Per 100 g of product there are 240 kcal, of which BZHU - 3/12/29 g. McDonald's fries contain:
At McDonald's they don't weigh food, they put it in boxes until they're full. According to average values, portion sizes can be as follows: 80, 115 and 150 g. Deviations from the specified number of calories are acceptable.
Burger King
The ingredients of the Burger King dish are kept secret; all that is known is that it is potato slices fried in oil and seasoned with salt.
The calorie content of fries from this establishment per 100 g of product is 280 kcal, with the nutritional value of proteins, fats and carbohydrates: 3.2/12.5/38.7 g. Calorie and nutritional content depending on the portion:
FSC
The composition of the dish called “french fries” at KFC, or Kentucky Fried Chicken (Kentucky fried chicken), in addition to the tuber, includes vegetable, sunflower, and canola oils.
Calorie content per 100 grams of product is indicated below, because this is the volume of a standard serving. The dish is also presented in 3 variations:
Approximate caloric values are given. Exact information should be obtained from the relevant institution.
Who shouldn't eat French fries?
French fries should not be consumed if you have problems with the gastrointestinal tract, excess weight, or heart disease.
The dish contains acrylamide, which at high temperatures becomes a carcinogen, exposure to which leads to the development of tumors.
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The story of one of our readers Alina R.:
I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...
Eating at fast foods is not always harmful. Sometimes you still need to pamper your body, and the ideal dish for this is French fries.
Monitoring the calorie content of this product is easy. Almost all fast food cafes have the same calorie content for potatoes.
But there are still some peculiarities in calculating what you eat, depending on the weight and place of preparation.
Calorie content of French fries per 100 grams, proteins, fats, carbohydrates
French fries are high in calories.
Based on 100 grams of product, the average value for kcal, proteins, fats and carbohydrates looks like this:
Despite the harmfulness of the fried product, it also has beneficial sides. The prepared root vegetable contains a complex of B vitamins, amino acids, iron, calcium, magnesium, zinc.
McDonald's
This fast food is one of the most popular in the world. There are a lot of McDonald's branches, but the dishes are prepared the same everywhere.
There are three serving sizes:
When considering the calorie content of this product, you need to pay attention to salt. Large French fries contain 12% of your daily salt requirement.
"Burger King"
A standard 100g serving of Burger King contains 275 kcal and nutritional components:
- protein – 4.73;
- fat – 13.12;
- carbohydrate – 33.5.
Based on the weight of the portion, calorie content is distributed:
"KFS"
The vegetable components in this fast food chain per 100 grams are distributed as follows:
KFS offers its visitors three serving size options.
The number of grams determines how many calories are in French fries:
The composition includes biotin, nicotinic acid, B vitamins.
Product Nutrients
The product contains nutrients important for the body.
For 100 grams of deep-fried potatoes there is:
Among the useful substances, the following items stand out:
The listed nutrients occupy the largest place among all components.
The benefits of French fries
Deep-fried potatoes have several positive qualities:
- Contains beneficial vitamins and minerals.
- Restores the body after exercise - due to beneficial microelements.
- Increases the amount of the happiness hormone, which helps cope with depression and apathy.
There are many myths spread on the Internet related to the benefits of deep-fried products. But all of them have no scientific confirmation.
The harm of French fries
You cannot eat this dish all the time, and this is confirmed by its properties:
- high fat and calorie content;
- the composition contains trans fats, which negatively affect the condition of the body;
- too low amount of protein and fiber;
- the amount of salt in each serving has been exceeded;
- There is a risk that old oil is used during the frying process.
Who shouldn't eat French fries?
If a person has chronic diseases, then fried foods should be excluded.
Those at risk are those who have been diagnosed with the following:
- pancreatitis, stomach or intestinal ulcer;
- cholecystitis;
- metabolic disorders, increased swelling;
- high levels of cholesterol in the body;
- diseases of the cardiovascular system, high blood pressure.
Similar potato dishes have different calorie content:
Eating fried potatoes leads to the development of many diseases. Counting the calorie content of this dish allows you to control the load on the body.
Therefore, it is worth knowing not only the amount of kcal, but also what nutrients are included in the composition.
Restaurant, DENNY"S, French fries rich in vitamins and minerals such as: vitamin B5 - 12.2%, vitamin B6 - 11%, vitamin K - 24%, vitamin PP - 13.6%, potassium - 19.7%, phosphorus - 14.4%, copper - 11.1%
What are the benefits of Restaurant, DENNY"S, French fries
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
- Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
- Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
You can see a complete guide to the most useful products in the appendix.
In order for the body to receive the required amount of vitamins and minerals, it is necessary to monitor the variety of foods consumed. Knowing your caloric intake will help you stay in good shape and also allow you to create a balanced nutrition plan. How many calories are in potatoes? Now we will find out.
Calorie content of raw potatoes
There is a lot to be said about the benefits of potatoes. It normalizes metabolism and plays an important role in the functioning of the gastrointestinal tract. Dishes prepared from it turn out to be very satisfying, containing a lot of carbohydrates, proteins, fiber and vitamins (B 1, B 2, B 6, C, and a small amount of A).
How many calories are in potatoes? The calorie content of the raw product is only 77 kilocalories per 100 g. The most nutritious substance in potatoes is starch. On average, its content in a tuber is 17-18%, 79-80% is water, the remainder is ash (about 1%) and nitrogenous compounds.
How many calories are in potatoes? It depends on the method of its preparation. The calorie content of potato dishes differs significantly from each other. They must be prepared in such a way as to preserve the properties and nutrients of the vegetable as much as possible.
Calorie content of French fries
How many calories are in French fries? Potatoes are a low-calorie product, but then why do they make you fat? The whole point is that you need to eat only properly prepared product, without adding a large amount of oil.
On average, French fries contain 320 kilocalories per 100 g. Sometimes this figure reaches 400. One serving is approximately 150-200 grams. And the calorie content of such a portion is more than a quarter of the daily calorie intake needed by a person.
French fries are the signature dish of fast foods. It contains trans fats, which increase blood cholesterol levels. Carcinogenic substances released during frying lead to cardiovascular diseases and can cause cancer problems.
On the one hand, this product lifts your mood due to its high glycemic index. But on the other hand, weight increases along with your mood. It is important to understand that people gain weight from poor nutrition. Therefore, you should eat French fries as rarely as possible in order to maintain a good figure and health for a long time. It is better to replace it with oven-baked potatoes. This will reduce the calorie content of the dish several times, even if you supplement it with sour cream sauce with herbs and garlic.
Calorie content of jacket potatoes
One great way to prepare potatoes is jacket potatoes. Young fruits are ideal for this dish. How many calories are in a jacket potato? Its calorie content is 66 kilocalories per 100 grams, which is slightly less than just peeled boiled vegetables (75 kilocalories per 100 g). For cooking, you can take a fruit of any size.
For baking in their skins, it is better to choose medium-sized potatoes, otherwise there is a chance that the tuber will not bake in the middle, but will already burn at the edges. In order to save time, you should give preference to small fruits - they cook much faster.
Thanks to the peel, potatoes cooked in their jackets retain mineral salts and organic acids. It is rich in potassium and magnesium, ideal for diet.
Three hundred grams of boiled product contains the daily requirement of carbohydrates, potassium and phosphorus. But if you store it for more than three months, the properties of the nutrients in it decrease. The vitamin C content especially decreases - only a third of the original amount remains.
Potatoes must be supplemented with protein-rich foods. This vegetable goes perfectly with meat or mushrooms, and the protein content in such dishes increases.
Calorie content of potatoes with mushrooms
Fried potatoes with mushrooms - a traditional recipe in Russian cuisine. This dish is an everyday dish, but if served beautifully it can be an excellent addition to a holiday table. You can use completely different mushrooms: pickled, salted, frozen or dried.
How many calories are in potatoes with mushrooms? The calorie content of this dish depends on the method of its preparation. For example, after stewing - 85 kilocalories per 100 g. It will be very tasty if you add a little onion and carrots. In this case, the calorie content will decrease to 65 kilocalories per 100 g.
If you fry potatoes with mushrooms, the calorie content of the dish will not exceed 120 kilocalories per 100 g. It should be remembered: adding a large amount of oil significantly increases the calorie content of the dish.
Potatoes with mushrooms go well with sour cream. When baking such a dish with sour cream 30% fat, only 100 kilocalories per 100 g. When using sour cream with less fat, the total calorie content of the dish is reduced. This is a very tasty and healthy way to cook potatoes.
Calorie content of potatoes with meat
How many calories are in potatoes with meat? These products go well together. There are a large number of recipes for cooking potatoes with meat. For example, the caloric content of ordinary fried potatoes with meat is 160 kilocalories per 100 g. There are significantly fewer calories in a stew - 130.
Meat and potatoes in the oven is a great recipe for the holiday table. And in one hundred grams there are only 100 kilocalories. Using fatty meat increases the calorie content of such pots. For those who want to lose weight or just keep in shape, it is better to give preference to lean beef or pork.
Advantages of potatoes
We already know how many calories are in potatoes. Now let's talk about the benefits of this vegetable. Potatoes are rich in useful substances: phosphorus, magnesium, calcium, iron, potassium. Potassium helps remove salt from the body and reduces swelling. Potatoes reduce cholesterol levels and help lower blood pressure. In addition, this is one of the hypoallergenic products.
Due to their low calorie content, potatoes are dietary. There are a huge number of low-calorie recipes with this vegetable: casseroles, pots, stews, baked or simply boiled potatoes. Potatoes combined with meat are a source of energy for the whole day.
But you should not overuse dishes made from this vegetable, because they are rich in carbohydrates. People who care about their figure should give preference to protein products for dinner - meat, fish, eggs. And potatoes can act as a side dish at lunchtime. The glycemic index of this product is high, so people with diabetes and pancreatic disease need to be extremely careful.
