Nutritonal Value of Potatoes

POTATOES

Potatoes are nutrient-dense tubers, providing significant potassium, fibre, and vitamin C, especially when eaten with skin. A medium-sized baked potato contains approximately 160 calories, 37g of carbohydrates, 4g of fibre, and 5g of protein, making them filling and nearly fat-free. They are high in vitamin B6 and potassium (often exceeding bananas), aiding heart and nerve health, while being versatile for a balanced diet.

Key Nutritional Components (Medium Baked Potato with Skin)


Calories: ~ 161 - 168
Carbohydrates: ~ 37g (mostly starch)
Fibre: ~ 3.8g
Protein: ~ 4.3 - 5g
Fat: < 0.2g
Potassium: 26 - 27% of the Daily value (DV)
Vitamin C: 28 - 37% of the DV
Vitamin B6: 27 - 31% of the DV

Health Benefits and Considerations

High Fibre & Potassium: Supports heart health, digestion, and blood pressure regulation.

Nutrient-Dense: Contains magnesium, phosphorus, and niacin.

Glycemic Index (GI): Potatoes generally have a high GI, which can cause rapid blood sugar spikes, though cooling them after cooking can create "resistant starch" lowering the GI.

Preparation Matters: Boiling or baking retains the most nutrition, while frying (e.g., chips, french fries) adds significant fat and calories.

Skin Nutrients: Most of the fibre and many nutrients are located in or just below the skin.

Antioxidants: Different varieties (red, yellow, piurple) offer varying levels of antioxidants.