In this post & video I am going to analyse the nutrition facts of potatoes and explain some of their health benefits.
In 2020 China was the largest producer of potatoes followed by India & Ukraine.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Vitamins, minerals & health benefits | Conclusion |
About me
About me
Prashanth Cheruku
Hello!!! Thanks for stopping by.
I am the founder of this platform & a qualified Food Technologist. I have more than 10 years of Research & content creation experience in the field of Food Science.
I hold a Master of Technology degree in Food Process Engineering from Indian Institute of Technology (IIT) Kharagpur.
Nutritional profile of Potatoes
| Percentage | |
| Water | 77% |
| Carbohydrates | 20.1% |
| Dietary fibre | 1.8% |
| Sugars | 0.91% |
| Fat | 0.1% |
| Protein | 1.87% |
| Energy (Per 100 g) | 87 Cal/ 364 kJ |
Water
In this post I am going to analyse the nutrition facts of boiled potatoes as this is the preferred method of cooking around the world. The major constituent of potatoes is water and it constitutes about 77% of their total weight.
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Carbohydrates
The only other nutrient that is present in considerable amounts in potatoes is carbohydrate.
Close to 20% of the total weight of these tubers is carbohydrate.
They are not a good source of dietary fibre. It constitutes as little as 1.8% of their total weight. We can say that potatoes are not a good source of dietary fibre.
The sugar content of potatoes is very low at just below 1%.
Fat & Protein
Potatoes contain very little fat. Hundred grams of boiled potatoes contain as little as 0.1 g of fat.
Even the protein content of these tubers is not high. It sits at just below 2%. We can say that potatoes are not a good source of protein.
Energy
The energy provided by boiled potatoes is quite low. Hundred grams of them provide just 87 Cal or 364 kJ of energy.
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Vitamins, minerals & Health benefits
Potatoes are good sources of vitamin B6 and vitamin C. Hundred grams of these tubers provide 19% daily value of vitamin B6 and about 15% daily value of vitamin C.
Vitamin B6 helps our body in making antibodies that fight with infections. This vitamin also helps in keeping blood sugar in normal ranges.
Vitamin C can help us fight with infections and also helps in healing wounds. Vitamin C is also a potent antioxidant that can help us fight with premature ageing of the skin and the brain.
Potatoes are also moderately good sources of vitamins such as pantothenic acid, thiamine and niacin.
The only mineral that is present in appreciable amounts in potatoes is copper.
Copper works with iron in helping our body form red blood cells. Copper also helps in maintaining healthy bones, blood vessels, immune function, healthy brain and nervous system.
Potatoes are moderately good sources of essential minerals such as potassium, manganese & magnesium.
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Conclusion
Potatoes are low energy food items that are suitable for wide range of age groups.
Majority of their calorie content comes from carbohydrates especially in the form of starch.
They are very good sources of vitamin B6, C & copper.
On the other hand potatoes are very poor sources of fat & protein. They provide negligible amounts of fat soluble vitamins such as A, D, E & K and majority of essential minerals such as calcium, phosphorus, zinc, iron etc.
I would suggest you to consume boiled potatoes with minimal amount of added salt. It is better to stay away from fried potatoes as they contain significantly high calories.
For optimal health you should consume wide range of food groups such as fruits, nuts, legumes, vegetables, fish and eggs on a regular basis.
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