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Potato (120 kcal) Calories
Low fat, good source of potassium, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Potato (120 kcal) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
27.5g
· 90%
Protein
2.7g
· 9%
Fat
0.2g
· 1%
Fiber
2.2g
Potato (120 kcal) Vitamins & Minerals
Vitamins
Vitamin C
16mg · 18% DV
B6
0.25mg · 15% DV
B1
0.11mg · 9% DV
B3
1.3mg · 8% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Potato (120 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato (120 kcal) 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 Potato (120 kcal) Contain Allergens?
No known major allergens
Which Diets Is Potato (120 kcal) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Potato (120 kcal) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Potato (120 kcal)
Potato (120 kcal) — Frequently Asked Questions
What is the best way to cook potatoes with less added fat?
Boiling, steaming, baking and air-frying keep added oil low. Deep-frying makes potatoes much more energy-dense because they absorb oil.
Does boiling potato reduce its nutritional value?
Heat can reduce some heat-sensitive vitamins, especially vitamin C. Cooking potatoes with the skin on, using little water, or using the cooking water in soup can help limit losses.
Is it safe to eat potato skin?
The skin is generally fine to eat when the potato is thoroughly washed, firm and not green. Avoid green areas, sprouts and bitter-tasting potatoes, which can indicate higher levels of natural glycoalkaloids.
Why do potatoes sometimes turn green or taste bitter?
Light exposure and prolonged storage can cause greening and the buildup of bitter natural compounds. It is safest to discard potatoes that are green or heavily sprouted.
How long do cooked potatoes keep in the fridge?
Cool cooked potatoes within two hours, refrigerate them in a covered container, and usually use them within three to four days. Potatoes left at room temperature for a long time should not be saved for later.
Can potatoes be frozen?
Yes, potatoes freeze best after brief blanching or after cooking and cooling. Raw potatoes tend to become watery and develop an unpleasant texture after thawing.
Are potatoes better before or after a workout?
Plain boiled or baked potatoes can be an easy-to-digest carbohydrate choice before exercise. After training, pair them with a protein food such as yogurt, eggs, fish or legumes for a more balanced recovery meal.
Why pair potatoes with a protein food?
Potatoes provide carbohydrate, while foods such as eggs, yogurt, cheese, chicken, fish or lentils add protein. The combination makes a meal more satisfying and supports muscle repair after activity.
Is cooled potato different from freshly cooked hot potato?
After cooked potatoes are cooled, some of their starch can become resistant starch. This may modestly slow the blood sugar response for some people and can feed beneficial gut bacteria, although portion size and cooking method still matter.
Should people with kidney disease be careful with potatoes?
Potatoes can contribute potassium, so people on a potassium-restricted kidney diet should follow advice from their clinician or dietitian. Cutting them into small pieces, soaking them and boiling in plenty of water before draining can reduce some potassium.
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Nutrition data compiled from USDA FoodData Central and scientific sources.