Nutritional Facts for Potatoes

Potato is a starchy root vegetable of the plant solanum tuberosum. It is a staple food in many households. Potatoes are relatively cheap, easy to grow and contain all nutrients. In this article we are going to know the benefits and nutritional facts of potato.

The nutritional content of potatoes can vary depending on the variety and based on their preparation. Potato peel also contain many vitamins and minerals, so if we removed skin we may loss nutrients.

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants which helps to reduce free radicals in the body. If free radicals are increased in the body we may prone to chronic diseases like diabetes, heart diseases, cancer etc.

Although potatoes contain starch, this start is not breakdown and fully absorbed by our body, inspite of this it reaches to large intestine and act as source of nutrient for useful bacteria present in the gut.

So, that it can help to control blood sugar levels. To happen this we can take resistant starch.

Resistive starch is found in potatoes also improve digestive health.


  • Lowers blood pressure
  • Skin health
  • Reduces the risk of cancer
  • Maintains heart health
  • Helps in digestion
  • Naturally gluten free
  • Increases immunity

Nutritional Facts

Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C and carbs, fiber but it is low proteins. It contains 74% of moisture in it.

NutrientsAmount per 100 g
Energy97 kcal
Carbohydrates22.6 g
Protein1.6 g
Fat0.1 g
Calcium10 mg
Phosphorus40 mg
Beta carotene24 mcg
Vitamin C17 mg
Choline100 mg
Magnesium30 mg
Sodium 11.0 mg
Potassium247 mg

Cooked potatoes with skin are a good source of many vitamins and minerals, such as potassium and vitamin C. Carbs are the main dietary component of potatoes. Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein. Some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on.

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