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Potatoes Calories
Starch source, vitamin C, potassium
CALORIES
GI
POTASSIUM
FIBER
Potatoes Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
17g
· 88%
Protein
2g
· 10%
Fat
0.1g
· 2%
Fiber
2.2g
Potatoes Vitamins & Minerals
Vitamins
Vitamin C
20mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.05mg · 7% DV
Minerals
Potassium ⭐
429mg · 13% DV
Iron
1mg · 6% DV
Phosphorus
44mg · 6% DV
Magnesium
23mg · 5% DV
Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potatoes Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Potatoes Contain Allergens?
No known major allergens
Which Diets Is Potatoes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Potatoes Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Potatoes
Potatoes — Frequently Asked Questions
Does boiling potatoes reduce their nutritional value?
Boiling can cause some vitamin C and water-soluble B vitamins to leach into the cooking water. Boiling potatoes with their skins on and using the cooking liquid in soups can help limit losses.
What is a healthier way to cook potatoes than frying them?
Baking, steaming, or air-frying potatoes with a small amount of oil and seasonings are practical alternatives. Deep-frying makes potatoes absorb more fat and increases the energy density of the finished dish.
Why do potatoes sometimes turn green or taste bitter?
Potatoes exposed to light may develop chlorophyll along with higher levels of naturally occurring glycoalkaloids such as solanine. Avoid potatoes that are green, bitter, heavily sprouted, or very soft.
How long do cooked potatoes keep in the refrigerator?
Cooked potatoes can usually be kept for 3 to 4 days when cooled within two hours and refrigerated in a covered container. Potatoes left at room temperature for a prolonged period should not be saved by reheating.
Can potatoes be frozen?
Raw potatoes do not freeze well because their texture can become watery and grainy. Briefly blanched, roasted, or mashed potatoes freeze better and work well later in soups, bakes, or oven dishes.
Is cooled potato different from freshly cooked potato?
When cooked potatoes are cooled, some of their starch can become resistant starch. This may support beneficial gut bacteria and may soften the blood sugar response for some people, although the effect depends on the portion and meal.
Are potatoes better before or after a workout?
Potatoes can provide easily digested carbohydrate before training and can help replenish carbohydrate stores after exercise. After a workout, pairing them with protein such as eggs, yogurt, fish, or beans makes a more balanced recovery meal.
What foods pair well with potatoes?
Potatoes pair well with protein-rich foods such as eggs, fish, chicken, yogurt, and beans, as well as non-starchy vegetables. Adding protein, vegetables, and a modest amount of fat makes the meal more filling and nutritionally varied.
Are regular potatoes or sweet potatoes the better choice?
Both are nutritious starchy vegetables, and the better option depends on the recipe and the rest of the meal. Sweet potatoes are known for their sweeter flavor and beta-carotene, while regular potatoes can contribute potassium and vitamin C.
Why might people with kidney disease need to be careful with potatoes?
Potatoes contain potassium, which may need to be individualized or limited in advanced kidney disease. Soaking cut potatoes and boiling them in plenty of water before discarding the water may lower potassium, but serving size should follow medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.