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White potato Calories
Starchy tuber, good source of potassium
CALORIES
GI
POTASSIUM
FIBER
White potato Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
17.6g
· 89%
Protein
2g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
White potato Vitamins & Minerals
Vitamins
Vitamin C
19.7mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.06mg · 7% DV
Minerals
Potassium ⭐
421mg · 12% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
White potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White potato Processed?
NOVA 2
Minimally Processed
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 White potato Contain Allergens?
No known major allergens
Which Diets Is White potato 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
White potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White potato
White potato — Frequently Asked Questions
Does boiling potato greatly reduce its nutritional value?
Some water-soluble vitamins can leach into the cooking water, especially when potatoes are peeled and boiled for a long time. Cooking them with the skin on and using minimal water helps limit losses, while their protein and starch remain largely intact.
How can I make potatoes tasty without frying them?
Roast wedges or cubes with a small amount of oil and seasonings such as rosemary, garlic, paprika, cumin, or black pepper. A yogurt-based dip or a herb sauce adds flavor without relying on deep-frying.
How long do cooked potatoes keep in the fridge?
Refrigerate cooked potatoes within two hours in a covered container and use them within 3 to 4 days. Potatoes left at room temperature for an extended period should be discarded rather than saved.
Can potatoes be frozen?
Raw potatoes tend to discolor and become watery or grainy after freezing. For better texture, briefly blanch or cook them first, cool completely, then freeze in an airtight container.
Does cooling cooked potato change how it affects blood sugar?
Yes, cooling cooked potatoes can form some resistant starch, which may slow digestion somewhat. Portion size, cooking method, and whether the meal includes protein, fat, and vegetables still make a meaningful difference.
What should I eat with potatoes for a more balanced meal?
Pair potatoes with a protein source such as eggs, yogurt, fish, chicken, beans, or lentils, plus non-starchy vegetables or salad. This combination is generally more filling and balanced than potatoes eaten alone.
Are potatoes better before or after a workout?
Potatoes can provide carbohydrate before exercise, particularly when prepared simply rather than fried or heavily seasoned. After training, combining them with a protein-rich food can support a practical recovery meal.
Will eating potatoes at night automatically cause weight gain?
No. Eating potatoes at night does not automatically cause weight gain; overall food intake, portion size, and preparation method matter more. Boiled or roasted potatoes are usually a lighter choice than chips or fries.
Are white potatoes less healthy than sweet potatoes?
Not necessarily. Both can fit a nutritious diet, and the cooking method and the rest of the meal often matter more than choosing one over the other. Sweet potatoes offer different plant pigments and a sweeter flavor, while white potatoes are also filling and nutrient-rich.
Who should be careful with potatoes?
People managing blood glucose may benefit from moderate portions, lower-fat cooking methods, and pairing potatoes with protein and vegetables. Those on a medically prescribed potassium restriction, such as some people with kidney disease, should ask their clinician or dietitian about suitable portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.