20 Potato Nutrition Facts You Didn’t Know About

Potatoes are starchy vegetables that are rich in nutrients. Here is the nutritional information for a medium-sized potato (about 150 grams):

• Calories: 110
• Carbohydrates: 26 grams
• Fiber: 2 grams
• Protein: 2 grams
• Fat: 0 grams
• Vitamin C: 30% of the recommended daily intake (RDI)
• Vitamin B6: 10% of the RDI
• Potassium: 15% of the RDI
• Magnesium: 6% of the RDI
• Iron: 4% of the RDI

Potatoes are also a good source of antioxidants, especially when eaten with the skin on. They are low in sodium and cholesterol-free. However, keep in mind that the nutritional content may vary depending on the cooking method and additional ingredients used.

Carbs get a bad rap as many popular diets call for the restriction of some or all carbohydrates. However, when consumed mindfully, carbs are healthy and necessary for the human body. Carbs are the primary source of energy for living beings.

In potatoes, carbohydrates are primarily present in the form of starch, a complex carbohydrate made up of long chains of glucose molecules. These vegetables have a low glycemic index, so they provide a steady release of energy. This means that they are digested and absorbed slowly, preventing rapid spikes in blood sugar levels.

Potatoes are often regarded as a starchy staple food, but they also contain a significant amount of protein. While not as high in protein as animal-based sources or legumes, potatoes still contribute to our daily protein intake. It is important to note that the protein content in potatoes can vary depending on the variety and cooking method.

On average, a medium-sized potato contains around 4 grams of protein, which is higher than any other vegetable expect beans. The protein content in potatoes is made up of various amino acids, which are the building blocks of protein and essential for the body's growth and repair.

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in maintaining overall health. While commonly associated with citrus fruits like oranges and lemons, potatoes are also a good source of this important vitamin. An average-sized potato provides approximately 20-30% of the recommended daily intake.

However, it is important to note that excessive cooking or prolonged storage can lead to vitamin C loss in potatoes. To retain the maximum amount of vitamin C, it is best to consume potatoes shortly after purchase and cook them using methods that minimize nutrient loss.

It has been stated that only about 3% of Americans meet their adequate intake quantity for potassium. Despite being an important nutrient, potassium is lacking in most of our diets. Potatoes, especially when consumed with the skin, are an excellent source of potassium.

In fact, a medium-sized potato with the skin on contains about 900 milligrams of potassium, which is approximately 20% of the recommended daily intake. This vegetable provides almost the same amount of potassium as a medium-sized banana.

The fiber content in potatoes is predominantly found in the skin and flesh of the vegetable. Consuming potatoes with their skins intact can provide a higher fiber intake compared to peeled potatoes. On average, a medium-sized potato with skin contains approximately 2 grams of fiber, making it a good source of this nutrient.

However, it is important to understand that about 50% of the dietary fiber is found in the flesh. This fiber is important in regular bowel movements and in preventing constipation.

Iron plays a crucial role in the production of red blood cells and the transportation of oxygen throughout the body. Even though the concentration of iron is not as prominent in potatoes, it is still important to understand the nutritional composition of this vegetable.

A medium-sized potato with the skin on provides approximately 1.8 milligrams of iron, which is around 10% of the recommended daily intake for adults. Iron in potatoes exists in a form known as non-heme iron, which is not as readily absorbed by the body compared to heme iron found in animal-based foods. However, consuming potatoes alongside vitamin C-rich foods, such as tomatoes or bell peppers, can enhance iron absorption.

Like iron, potatoes provide 10% of the daily recommended intake of vitamin B6. However, since we consume potatoes in various forms, these can act as important sources of this nutrient. Consuming potatoes that are cooked with their skins intact can help maximize the intake of vitamin B6. By including potatoes in your diet, you can ensure you are getting an adequate amount of vitamin B6.

This water-soluble vitamin is involved in various metabolic processes in the body, such as breaking down proteins, carbohydrates, and fats to provide energy. It also aids in the production of neurotransmitters, which are essential for proper brain function and mood regulation.

In addition to the nutrients mentioned above, potatoes also contain several bioactive plant compounds that have important functions in our body. One of the important plant compounds found in potatoes is the polyphenols.

Besides, this vegetable also contains following plant compounds:

• Chlorogenic acid
• Catechin
• Lutein
• Glycoalkaloids

When it comes to calories, the amount in potatoes can vary depending on the type and preparation method. On average, a medium-sized potato (about 150 grams) contains approximately 130 calories. The majority of calories in potatoes come from carbohydrates, with a medium-sized potato containing around 30 grams of carbs. These carbs are mainly in the form of starch.

Potatoes are also a good source of dietary fiber, with around 2 grams per medium-sized potato. In terms of fat content, potatoes are relatively low, with less than 1 gram of fat per medium-sized potato.

Potatoes, often referred to as white potatoes, have a neutral flavor and a starchy texture. They are high in carbohydrates and provide a good source of energy. Potatoes are also a good source of vitamin C, potassium, and dietary fiber.

On the other hand, sweet potatoes have a naturally sweet taste and a moist texture. They are rich in vitamins A and C, as well as dietary fiber. Sweet potatoes are also known for their high antioxidant content, particularly beta-carotene, which gives them their vibrant orange color.

While they may share similarities in appearance and taste, they have distinct differences in terms of nutritional value, taste, and culinary uses.

Now that we are aware of the nutritional composition of potatoes, it is time to burst your bubble regarding some myths that are associated with this vegetable.

1. Myth - Starchy food doesn't contain nutrients.

    Fact - Potatoes are nutrient-dense.

2. Myth - All the nutrients in potatoes is present on the skin.

    Fact - Valuable nutrients like potassium and vitamin C are present mostly in the flesh

3. Myth - Only fresh potatoes are good for health.

     Fact - Fresh, frozen and dried all forms of potatoes contain nutrients.

4. Myth - Sweet Potatoes are more nutritious than regular potatoes

    Fact - Both vegetables have similar nutritional composition and the choice depends on your specific dietary requirement.

As a result of the nutrients, potatoes have several health benefits for the human body. Some of these benefits are listed below:

Potatoes, often considered a starchy food, have been unfairly associated with weight gain. However, when consumed in a healthy manner, potatoes can actually contribute to weight management. Firstly, potatoes are a great source of dietary fiber, which aids in digestion and promotes feelings of fullness.

By including fiber-rich potatoes in your meals, you are less likely to overeat or snack between meals. Moreover, potatoes are low in fat and cholesterol-free, making them a healthier alternative to many other carbohydrate-rich foods.

Antioxidants are compounds that help protect our cells from damage caused by harmful molecules called free radicals. Potatoes are particularly high in two types of antioxidants: vitamin C and certain types of polyphenols.

Vitamin C is a powerful antioxidant that helps boost our immune system and promotes healthy skin. It also plays a crucial role in the production of collagen, a protein that helps keep our skin firm and youthful. Polyphenols, on the other hand, are plant compounds that have been linked to reducing the risk of chronic diseases. Potatoes contain various types of polyphenols, such as flavonoids and carotenoids.

Potatoes are naturally gluten-free, making them a safe and accessible option for those looking to avoid gluten-containing grains like wheat, barley, and rye. There are various ways to enjoy these potatoes. They can be baked, boiled, mashed, roasted, or turned into fries or chips. Their mild and starchy flavor allows them to complement a wide range of dishes, from breakfast to dinner.

These root vegetables can be a healthier alternative to processed gluten-free products, as they are whole foods that are naturally low in fat and calories.

In addition to being rich in fiber, potatoes also contain resistant starch, which acts as a prebiotic. Prebiotics are non-digestible compounds that stimulate the growth and activity of beneficial bacteria in the gut. These bacteria, known as probiotics, play a crucial role in maintaining a healthy digestive system.

By promoting the growth of probiotics, resistant starch from potatoes supports the balance of gut flora, enhancing digestion and nutrient absorption. Potatoes also contain a significant amount of potassium, which is essential for proper muscle function, including the muscles in the digestive tract.

One of the key nutrients found in potatoes is potassium. Potassium plays a crucial role in maintaining bone density by neutralizing acids that can cause calcium loss from the bones. Adequate potassium intake can help prevent conditions like osteoporosis.

Additionally, vitamin C found in potatoes is essential for the production of collagen. Collagen is a protein that provides structure to bones, joints, and connective tissues. By consuming potatoes, individuals can ensure that their bodies have enough vitamin C to support collagen production, which in turn promotes strong and healthy bones.

Since potatoes are low in calories and fats, they are considered good food for maintaining blood pressure. Potatoes have a low glycemic index. So, they are digested slowly, causing a gradual and steady release of glucose into the bloodstream. This helps to prevent sudden spikes in blood sugar levels and maintain healthy blood pressure.

The antioxidants found in potatoes fight against free radicals and reduce oxidative stress. This can also help prevent damage to the blood vessels and lower the risk of hypertension.

While there is no magical food that can completely prevent cancer, incorporating potatoes into a balanced diet can contribute to a healthier lifestyle and potentially reduce the risk of certain types of cancer. In potatoes, elements like antioxidants, vitamin C, potassium, and fiber have a direct effect on the prevention of different cancers.

However, it is important to note that the way potatoes are prepared and cooked also affects their potential cancer-preventive properties. Deep-frying or consuming potatoes in the form of chips or French fries, for example, can increase the intake of calories and thus wouldn't be of any help.

Metabolism refers to the chemical processes that occur within the body to convert food into energy and facilitate various physiological functions. Several compounds are essential for proper metabolism in our body. One of those is potassium. Potassium acts as an electrolyte and helps maintain the balance of fluids and electrolytes in the body.

Potassium assists in the transportation of nutrients across cell membranes, allowing for the efficient breakdown of carbohydrates, proteins, and fats into usable energy.