Nutrition in Potatoes: Facts & Benefits You Need To Know

Here are few nutrition facts of potato including potato calories and other information about nutrition in potatoes that may be helpful for you in designing your diet. In this content you shall see brown potato calories to red potatoes nutrition.

Potatoes are on everyone’s lips: from Sunday dinner to dessert. From an Asian to Western culture, potatoes are enjoyed as food and in many ways, they are treated as a vegetable. One of the most misunderstood vegetables is the potato. Often viewed as a starchy vegetable, many people are unaware that potatoes are loaded with the nutrition they are one of the most nutritious vegetables on the planet. Potatoes contain more potassium than any other vegetable and are the closest thing we have to a complete protein. In this article, we’ll tell you the benefits of potatoes, and why they’re great for you!

Potatoes are the world’s favorite food. It is tasty, easily digestible, and provides instant energy. Potatoes are part of the tuber family. Potatoes contain several bioactive compounds such as certain amino acids, vitamins & minerals, and phenolic compounds that have health-promoting effects

If you are not overweight or diabetic, potato can be great food for you that can support several health benefits with its nutrients.

The humble Mr. Potato has dropped in popularity in the past years in the west, owing to the rising interest in low-calorie, low-fat foods. But the nutrients, vitamins, minerals, and plethora of phytochemicals that it supplies can keep disease at bay and help maintain human health throughout life.

Image attribution to Dmitry Abramov from Pixabay

Potatoes are worlds favorite

Potatoes are on everyone’s lips: from Sunday dinner to dessert. From an Asian to Western culture, potatoes are enjoyed as food and in many ways, they are treated as a vegetable. One of the most misunderstood vegetables is the potato. Often viewed as a starchy vegetable, many people are unaware that potatoes are loaded with the nutrition they are one of the most nutritious vegetables on the planet. Potatoes contain more potassium than any other vegetable and are the closest thing we have to a complete protein. In this article, we’ll tell you the benefits of potatoes, and why they’re great for you!

Potatoes are the world’s favorite food. It is tasty, easily digestible, and provides instant energy. Potatoes are part of the tuber family. Potatoes contain several bioactive compounds such as certain amino acids, vitamins & minerals, and phenolic compounds that have health-promoting effects

If you are not overweight or diabetic, potato can be great food for you that can support several health benefits with its nutrients.

The humble Mr. Potato has dropped in popularity in the past years in the west, owing to the rising interest in low-calorie, low-fat foods. But the nutrients, vitamins, minerals, and plethora of phytochemicals that it supplies can keep disease at bay and help maintain human health throughout life.

Production and consumption trends of potatoes

In 1980 the worldwide production of potatoes was 240.49 million tons which raised to 322.77 tons in the year 2000 which is a 34.21% increase. Thereafter the production of potatoes rose to 370.43 tons in 2019 which is a 14.77% increase from the year 2000 production.

India in 1980 produced 8.32 million tons of potatoes which was just 3.46% of global production. However, by the year 2000, the production of potatoes shoots more than 200% to 25 million tons which were 7.75% of global production. Further by 2019 the total production of potatoes in India further jumped by 100% to 50.19 million tons which were 13.55% of global production.

In 1980 the United States of America produced 13.78 million tons of potatoes (5.72 % of global production) which was increased to 23.23 tons in the year 2000 (7.21 % of global production). Thereafter the production of potatoes declined to 19.18 tons in 2019 which is 5.17 % of global production.

Germany on the other hand saw a consistent decrease in potatoes production. The country was in 1980, responsible for 7.12% of global production (17.14 tons) uced its share to 4% by the year 2000.  Subsequently the production declined further to just 10.6 million tons which is just 2.86% of global production.

The data from http://www.fao.org/ clearly states that there is an increase in potato production in the world majority is being consumed in India and China.

It is assumed that the production of potatoes may have been equally proportional to its consumption. With this assumption can be seen that India also became a bigger consumer of potatoes surpassing the United States of America and Germany in 2019.

Nutrition in Potatoes

Carotenoids:

Potatoes contain carotenoids which is a powerful antioxidant found in nature that is a powerful neutralizer of singlet oxygen as well as scavenges other ROS. Antioxidants can protect you against chronic diseases like heart disease, cancer, and stroke. 

Potato contains carotenoids namely zeaxanthin and lutein and is important for eye health [PMID: 17962470] and they uce the risk of age-related macular degeneration [PMID: 17664009]

Vitamin B1

100 grams of edible raw medium potato contains around 0.06 mg vitamin B1 which is roughly 5% of daily requirements. Thiamin (vitamin B1) acts as a cofactor for various enzymatic reactions. Thiamin is an important vitamin for proper operations of the nervous system, muscles, and heart [PMID: 16550223].

Various studies have shown that Vitamin B1 has potential antioxidant potential too that can protect from free radical damage.

Vitamin B6

Vitamin B6 is an interesting vitamin that is part of various growth and developmental processes in the body. Just like Vitamin B1, it is also a co-factor for different biochemical processes. Vitamin B6 is a potent antioxidant and can quench reactive oxygen species.

100 gm of medium potato gives around 0.1 mg vitamin B6 which is roughly 7.69% of daily requirements. Processing and low-temperature storage of potatoes is found to have increased concentration of Vitamin B6 up to 24% [PMID: 30980531].

Vitamin B9 (Folate)

Potatoes contain folic acid. The concentration of Vitamin B9 is higher in red potatoes (17.83 mcg) than the brown potatoes (15.51 mcg). This nutrient is needed for cell development and DNA storage. Blood cells require folic acid to function properly. Folic acid is also needed to prevent birth defects and neural tube defects.

High intakes of folate among postmenopausal women were related to decreased risk of breast cancer [PMID: 16537699]

Folate deficiency may result in an increased risk of certain cancers, heart disease, anemia, and as well as depression [PMID: 12771346]

Vitamin C

Vitamin C is extensively known as one of the important antioxidants in living cells. As per experts Vitamin C helps defuse a broader range of free radicals and [PMID: 32455696]. 

Vitamin C in potatoes is around 23 mg to 25 mg per 100 grams weight. As you may know, vitamin c is an antioxidant. Antioxidants help remove free radicals from your body, which can lead to damage to your arteries and other health problems. Thus, eating foods that are high in antioxidants is a great way to get a lot of vitamin C.

Potassium & other minerals

Potatoes contain more potassium (541 mg) than bananas (362 mg). higher intake of potassium is associated with uced blood pressure and better heart health.

In addition to containing potassium, potatoes are a good source of manganese, iron, and other minerals. 

Starch in potatoes

Raw potato contains raw starch which is difficult to digest. When you cook it in steam or deep dry, the granules of the starch swell and gelatinize. The cell membrane of the starch thus softness and ruptures which then makes the starch radially digestible in the pancreas [https://doi.org/10.1093/jn/17.1.77].

Unfortunately, the majority of potatoes are being consumed as fries, burgers, chips, vada pav or samosa uses potatoes in a fried cooked form which then makes the meal starchy, oily, and high in calories. Cooking the potato further increases its glycemic index. This has brought some negative image to the potatoes as fast-food product.

If an intermediate approach such as haft cooked or baking is adopted in serving potatoes, it can not only be healthy but also a sustainable food to the growing population.

Potatoes contain polyphenols

Polyphenols are part of plant secondary metabolites, a compound that interacts with the defense system and is responsible for survivability. Polyphenols have an antioxidant and anti-inflammatory effect which can fight diseases such as cancers and heart diseases. Potatoes provide noteworthy quantities of polyphenols in our diet [PMID: 16047496].

Does potato contain fiber?

Potatoes contain around 1.71 grams of fiber which in comparison to other green leafy vegetables is very low. Most of the potato fiber is located in the potato skin. Peeling the skin deprives you of most of the fiber in potatoes.

Image by Capri23auto from Pixabay

If you are eating potatoes, try to eat with its skin. Every gram of fiber is important in maintaining good gut health, preventing constipation, maintaining sugar levels and cholesterol levels

Potato calories and other nutrition in potatoes

Although there are various species of potatoes, the following are the types that are commercially grown. This article will specify calories and other nutritional values of potatoes of the following types

  1. Big Brown Potato
  2. Small Brown Potato
  3. Red Potato

Big brown potato calories & nutrition in potatoes (brown)

Serving size – 100 gm

Big brown potato macros

Big brown potato calories – 69.74 kCal, which is 3.49 % of the daily value for RDA of 2000 kCal,

Proteins in Big brown potato – 1.54 gm, that is 2.05 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 8.83 % of the calories of Big brown potato.

Carbs in Big brown potato – 14.89 gm, around 5.41 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 85.40 % of the calories of Big brown potato.

Fats in Big brown potato – 0.23 gm, approximately 0.34 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats forms 2.97 % of the calories of Big brown potato.

The fiber in Big brown potato – 1.71 gm, nearly 4.50 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.58 gm, roughly 5.80 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.32 gm, which is 0.53 % of the daily value for RDA of 60 gm,

Vitamins in Big brown potato

Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.06 mg, almost 5.00 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 1.04 mg, that is 6.50 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.35 mcg, almost 4.50 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 15.51 mcg, approximately 3.88 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 23.15 mg, roughly 57.88 % of the daily value for RDA of 40 mg,

Vitamin D – 0.19 mcg, almost 3.80 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.06 mg, which is 4.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 2.12 mcg, that is 1.77 % of the daily value for RDA of 120 mcg,

Minerals in big brown potato

Calcium – 9.52 mg, around 0.95 % of the daily value for RDA of 1000 mg,

Phosphorus – 43.42 mg, approximately 6.20 % of the daily value for RDA of 700 mg,

Iron – 0.57 mg, nearly 7.13 % of the daily value for RDA of 8 mg,

Magnesium – 24.07 mg, roughly 6.02 % of the daily value for RDA of 400 mg,

Copper – 90.00 mcg, almost 10.00 % of the daily value for RDA of 900 mcg,

Manganese – 0.14 mg, which is 6.09 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.28 mg, around 2.55 % of the daily value for RDA of 11 mg,

Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,

Selenium – 0.75 mcg, nearly 1.36 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 541.00 mg, around 11.51 % of the daily value for RDA of 4700 mg,

Sodium – 4.11 mg, approximately 0.27 % of the daily value for RDA of 1500 mg,

Omega 3 – 31.84 mg, nearly 5.31 % of the daily value for RDA of 600 mg,

Omega 6 – 97.45 mg, roughly 16.24 % of the daily value for RDA of 600 mg

Small potato calories & other nutrition in potatoes (small )

Serving size – 100 gm of small brown potatoes

The following image shows the size difference between a small potato and a big potato.

Image attribution – Indiamart.com

Small brown potato macros

Small potato calories – 60.90 kCal, which is 3.05 % of the daily value for RDA of 2000 kCal,

Proteins in Small brown potato – 1.35 gm, that is 1.80 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 8.87 % of the calories of Small brown potatoes.

Carbs in Small brown potato – 12.90 gm, around 4.69 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 84.73 % of the calories of Small brown potatoes.

Fats in Small brown potato – 0.22 gm, approximately 0.33 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats forms 3.25 % of calories of Small brown potato.

The fiber in Small brown potato – 1.69 gm, nearly 4.45 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.54 gm, roughly 5.40 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.44 gm, which is 0.73 % of the daily value for RDA of 60 gm,

Vitamins in Small brown potato

Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.05 mg, almost 4.17 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 1.36 mg, that is 8.50 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.12 mg, around 9.23 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.82 mcg, almost 6.07 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 13.85 mcg, approximately 3.46 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 26.41 mg, roughly 66.03 % of the daily value for RDA of 40 mg,

Vitamin D – 0.22 mcg, almost 4.40 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.07 mg, which is 4.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 1.80 mcg, that is 1.50 % of the daily value for RDA of 120 mcg,

Minerals in Small brown potato

Calcium – 8.53 mg, around 0.85 % of the daily value for RDA of 1000 mg,

Phosphorus – 37.90 mg, approximately 5.41 % of the daily value for RDA of 700 mg,

Iron – 0.53 mg, nearly 6.63 % of the daily value for RDA of 8 mg,

Magnesium – 22.34 mg, roughly 5.59 % of the daily value for RDA of 400 mg,

Copper – 140.00 mcg, almost 15.56 % of the daily value for RDA of 900 mcg,

Manganese – 0.16 mg, which is 6.96 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.38 mg, around 3.45 % of the daily value for RDA of 11 mg,

Chromium – 7.00 mcg, approximately 20.00 % of the daily value for RDA of 35 mcg,

Selenium – 0.28 mcg, nearly 0.51 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 474.00 mg, around 10.09 % of the daily value for RDA of 4700 mg,

Sodium – 3.97 mg, approximately 0.26 % of the daily value for RDA of 1500 mg,

Omega 3 – 73.68 mg, nearly 12.28 % of the daily value for RDA of 600 mg,

Omega 6 – 54.34 mg, roughly 9.06 % of the daily value for RDA of 600 mg

Red potato calories & nutrition in potatoe (red)

Image by Esther Merbt from Pixabay

Serving size – 100 gm of red potatoes

Red potato macros

Red potato calories – 73.08 kCal, which is 3.65 % of the daily value for RDA of 2000 kCal,

Proteins in Red potato – 1.83 gm, that is 2.44 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 10.02 % of the calories of Red potato.

Carbs in Red potato – 15.43 gm, around 5.61 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 84.46 % of the calories of Red potato.

Fats in Red potato – 0.22 gm, approximately 0.33 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats forms 2.71 % of the calories of Red potato.

The fiber in Red potato – 1.68 gm, nearly 4.42 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.57 gm, roughly 5.70 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.38 gm, which is 0.63 % of the daily value for RDA of 60 gm,

Vitamins in Red potato

Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.06 mg, almost 5.00 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 1.13 mg, that is 7.06 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.68 mcg, almost 5.60 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 17.83 mcg, approximately 4.46 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 25.04 mg, roughly 62.60 % of the daily value for RDA of 40 mg,

Vitamin D – 0.20 mcg, almost 4.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.06 mg, which is 4.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 2.30 mcg, that is 1.92 % of the daily value for RDA of 120 mcg,

Minerals in Red potato

Calcium – 8.62 mg, around 0.86 % of the daily value for RDA of 1000 mg,

Phosphorus – 30.39 mg, approximately 4.34 % of the daily value for RDA of 700 mg,

Iron – 0.66 mg, nearly 8.25 % of the daily value for RDA of 8 mg,

Magnesium – 25.54 mg, roughly 6.39 % of the daily value for RDA of 400 mg,

Copper – 150.00 mcg, almost 16.67 % of the daily value for RDA of 900 mcg,

Manganese – 0.14 mg, which is 6.09 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.34 mg, around 3.09 % of the daily value for RDA of 11 mg,

Chromium – 6.00 mcg, approximately 17.14 % of the daily value for RDA of 35 mcg,

Selenium – 0.32 mcg, nearly 0.58 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 501.00 mg, around 10.66 % of the daily value for RDA of 4700 mg,

Sodium – 4.36 mg, approximately 0.29 % of the daily value for RDA of 1500 mg,

Omega 3 – 28.78 mg, nearly 4.80 % of the daily value for RDA of 600 mg,

Omega 6 – 92.44 mg, roughly 15.41 % of the daily value for RDA of 600 mg

Side effects of potato

Potato toxicity

Potatoes also contain a chemical compound called glycoalkaloids which is potentially toxic for human health. This toxin is found in the green skin of the potato and the potato sprouts.  The toxin affects the normal functioning of the central nervous system by its anticholinesterase activity. This toxin is also known to affect other organs including the digestive system [https://doi.org/10.1080/07352689709701946].

High calories

Potatoes are low in nutrition when it comes to other vegetables. This is because potatoes are typically high in refined carbohydrates, which are made from starches. These kinds of carbohydrates can cause spikes in blood sugar levels – causing your insulin to work harder and leaving you hungry even more. This makes you want to eat more food (and more carbohydrates). Portion control is recommended for potatoes.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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