Potatoes Nutrition Write For Us

Potatoes are a versatile and widely consumed vegetable that provides a range of essential nutrients and energy. The nutritional value of potatoes can differ depending on the variety, cooking method, and serving size. But here is a general overview of their nutritional content per 100 grams (3.5 ounces) of cooked unpeeled potato: Calories: Approximately 87 calories.

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Carbohydrates:

• Total Carbohydrates: About 20 grams
• Dietary Fiber: Approximately 1.8 grams
• Sugars: Less than 1 gram
• Protein: Approximately 2 grams

Fat:

• Total Fat: Less than 0.2 grams
• Saturated Fat: Less than 0.1 grams

Vitamins:

• Vitamin C: About 19 milligrams (32% of the Daily Value)
• Vitamin B6 (Pyridoxine): Approximately 0.3 milligrams (15% of the Daily Value)
• Folate (Vitamin B9): About ten micrograms (2.5% of the Daily Value)
• Niacin (Vitamin B3): Approximately 1 milligram (5% of the Daily Value)
• Pantothenic Acid (Vitamin B5): About 0.3 milligrams (3% of the Daily Value)
• Thiamin (Vitamin B1): Approximately 0.1 milligrams (4% of the Daily Value)
• Riboflavin (Vitamin B2): About 0.02 milligrams (1% of the Daily Value)

Minerals:

• Potassium: Approximately 429 milligrams (12% of the Daily Value)
• Phosphorus: About 44 milligrams (4% of the Daily Value)
• Magnesium: Approximately 23 milligrams (6% of the Daily Value)
• Iron: About 0.8 milligrams (5% of the Daily Value)
• Calcium: Approximately 10 milligrams (1% of the Daily Value)
• Zinc: About 0.3 milligrams (2% of the Daily Value)
• Copper: Approximately 0.1 milligrams (5% of the Daily Value)

Other Nutrients:

• Potatoes also contain small amounts of antioxidants, particularly in the skin.
• They are a good source of complex carbohydrates, which provide sustained energy.
• Potatoes are certainly low in sodium and cholesterol.

It’s important to note that these values can vary depending on factors such as the potato variety (e.g., russet, red, yellow), cooking method (e.g., boiled, baked, fried), and whether the skin is eaten. Leaving the skin on increases the dietary fiber content and provides additional nutrients.

Potatoes are a valuable source of several vitamins and minerals, particularly vitamins C, B6, and potassium. They also offer energy in the form of carbohydrates and are a staple in many diets worldwide.

However, how potatoes are prepared and consumed can significantly impact their nutritional value. For a healthier option, consider boiling or baking potatoes with the skin on and minimizing added fats and sodium during cooking.

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