What are the Nutritional Facts about Potatoes?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Potatoes are nutritious vegetables rich in carbohydrates, fiber, potassium, and vitamin C. Learn potato nutrition facts and health benefits.
Introduction
Potatoes are one of the most commonly eaten vegetables in India and across the world. They are affordable, filling, and versatile. Potatoes are mainly known for their carbohydrate content, but they also provide fiber, vitamins, minerals, and antioxidants. When cooked in a healthy way, potatoes can be part of a balanced diet.
Nutritional Value of Potato (Boiled, Without Skin – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 87 kcal |
| Carbohydrates | 20 g |
| Dietary Fibre | 1.8 g |
| Protein | 1.9 g |
| Total Fat | 0.1 g |
| Vitamin C | 7.4 mg |
| Vitamin B6 | 0.3 mg |
| Potassium | 379 mg |
| Magnesium | 23 mg |
| Iron | 0.3 mg |
| Folate (Vitamin B9) | 15 mcg |
Key Nutrients in Potatoes
1. Carbohydrates
- Main source of energy
- Supports daily activity and workouts
- Easily digested
2. Dietary Fibre
- Supports digestion
- Helps prevent constipation
- Promotes gut health (especially with skin)
3. Vitamin C
- Boosts immunity
- Acts as an antioxidant
- Helps in iron absorption
4. Potassium
- Supports heart health
- Helps regulate blood pressure
- Maintains muscle and nerve function
5. Vitamin B6
- Supports brain function
- Helps protein metabolism
- Supports nervous system
Health Benefits of Eating Potatoes
- ⚡ Provides quick energy
- ❤️ Supports heart and blood pressure health
- 🌿 Improves digestion
- 🛡️ Boosts immunity
- ⚖️ Supports weight management when eaten properly
Are Potatoes Good for Weight Loss?
Yes, when eaten in moderation and cooked correctly. Potatoes:
- Are naturally low in fat
- Keep you full due to fibre
- Should be boiled, steamed, or baked
❌ Avoid deep-fried potatoes and chips.
Who Should Be Careful with Potatoes?
- People with diabetes (monitor portion size)
- Those following low-carb diets
- Individuals with blood sugar sensitivity
Healthy Ways to Eat Potatoes
- Boiled or steamed
- Lightly roasted with minimal oil
- Added to vegetable curries
- Mashed without butter or cream
Conclusion
Potatoes are a nutrient-rich, energy-giving vegetable providing carbohydrates, fiber, potassium, and vitamin C. When prepared in a healthy way and eaten in moderation, potatoes can support energy, digestion, and heart health.