Starches and grains
Baby potatoes
Nutrition facts
Serving: 6 baby potatoes (170 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Protein | 2.9 g | |
| Carbs | 26.7 g | |
| Fibre | 4.1 g | 15 % |
| Sugars | 1.9 g | 2 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 27 mg | 1 % |
| Copper | 0 mg | 22 % |
| Potassium | 692 mg | 20 % |
| Vitamin B6 | 0 mg | 20 % |
| Vitamin C | 15 mg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Cooked then chilled, potato forms resistant starch (retrogradation), which is not digested in the small intestine and behaves like fibre; reheated, it keeps part of it.
- Baby and new potatoes, with their waxy flesh, have a lower glycaemic index than floury varieties such as russet; baking and mashing give the highest index (Fernandes, Velangi and Wolever, 2005).
Preparation
Cooked with the skin, steamed or baked, they keep more potassium and vitamin C than boiled; chilled in the refrigerator then eaten cold (salad) or reheated, they contain more resistant starch. Remove green parts and sprouts, which contain solanine.
To mention to a professional
- If you must limit potassium (kidney disease), potato is a concentrated source; double boiling removes a share of it, ask your professional for the method.
- Green parts and sprouts contain glycoalkaloids (solanine); Health Canada advises removing them and not eating a bitter potato.
Sources
- Potatoes, white, flesh and skin, raw
- USDA FoodData Central, SR Legacy
- Fernandes, Velangi and Wolever, 2005 (glycemic index of potatoes in North America)
- Raatz et al., 2016 (resistant starch in cooled potatoes)
- Bethke and Jansky, 2008 (potassium and boiling)
- Health Canada, Natural Toxins in Fresh Fruits and Vegetables
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.