Nutrition Facts About Potatoes: What’s Inside This Popular Vegetable?

The humble potato has been a mainstay in many kitchens for centuries. This humble root vegetable is available in many forms, from mashed to baked, roasted to boiled. Behind its comforting reputation, the potato is also a source of surprising nutrients. You may have wondered if potatoes are healthy or not. Let’s take a look at the potato nutrition facts.

Carbs Are Not The Only Problem

Most people only associate potatoes with carbohydrates. Potatoes are indeed high in carbohydrates, and particularly starch. But that isn’t all. One medium-sized, skinless potato (about 5 ounces or about 150 grams) offers approximately:

• 110 calories
• 26 grams (g) of carbohydrates
• 3 grams of protein
• contains 0 grams of fat
• 2 grams of fiber
• A banana contains 620mg of potassium
• A daily dose of 27 milligrams of Vitamin C

You can get a good amount of nutrition from a single naturally fatless food.

A Rich Source Of Potassium

Potassium, one of the main nutrients in a sweet potato, is an important nutrient. This mineral regulates blood pressure. It is also essential to heart health. And it helps with muscle function. Potatoes contain more potassium than bananas — a fruit often touted for its potassium.

In order to counter the negative effects of sodium, it’s important to ensure that you consume adequate potassium. When it comes to those who are trying to control their blood pressure levels, including baked or boiled (without excess salt) potatoes is a wise move.

Antioxidants Such As Vitamin C

In addition, potatoes are a great source of vitamin C, a powerful antioxidant that boosts your immune system. They also support healthy skin. While citrus fruits usually get all of the attention, one medium potato can supply around 30% of the daily recommended intake of vitamin C.

Potatoes–especially the colored variety like red or lavender–contain anti-oxidants like Flavonoids and Carotenoids. This helps fight oxidative strain in the body and could reduce the chance of chronic diseases.

Fiber For Digestive Health

Potatoes are a good way to get dietary fiber when they’re eaten with the skin. The fiber in potatoes is vital for digestive health. This helps to maintain healthy bowel habits and a healthy gut microbiome. The fiber in the food slows down the digestion process and may help to control blood sugar levels.

The skin of potatoes is best eaten after thoroughly washing them.

A Plant-Based Protein Boost

Potatoes are not the most protein-rich food, but they do contain a plant-based protein of 3 grams per medium potato. It might not seem much, but when combined with other whole plant food sources like beans or legumes and whole grains, it helps you to meet your daily requirement for protein.

Potatoes contain all nine amino acids essentials, but they are not present in sufficient quantities for them to act as a full protein. Potatoes can provide a useful complement to a vegan or plant-based eating plan.

Blood Sugar And Resistant Glucose

Resistance starch may be a lesser-known component of potatoes. This type resists digestion and behaves as fiber in the small intestine, feeding the healthy gut bacteria. Resistant starch may promote metabolic health, increase insulin sensitivity, and improve fullness.

The starch content of potatoes is increased when they are cooled. This potato salad is still good. You may not realize how beneficial it is to your gut.

Conclusion

This versatile vegetable is widely consumed for a good reason: they’re inexpensive, filling, and surprisingly nutritive. is a great source of nutrition for potatoes. In addition to fiber and plant protein, potatoes are rich in potassium, vitamin c, and fiber.

You can make them in a variety of ways. Do not fry your potatoes, but instead add herbs, spices, wholesome toppings, and other healthy ingredients. The potato is a great addition to a healthy diet, whether you roast it or bake it.