Starches and grains
Potato
Nutrition facts
Serving: 1 medium (170 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Protein | 3.4 g | |
| Carbs | 29.8 g | |
| Fibre | 3.6 g | 13 % |
| Sugars | 1.4 g | 1 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 10 mg | 0 % |
| Vitamin C | 33 mg | 37 % |
| Vitamin B6 | 1 mg | 30 % |
| Potassium | 723 mg | 21 % |
| Copper | 0 mg | 21 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- A medium potato brings more potassium than a banana, despite a less-known reputation for that mineral: 21% of the daily value per portion.
- It holds a notable amount of vitamin C (37% of the daily value per raw portion), which drops with cooking, especially boiling; the fibre, meanwhile, is mostly in the skin.
Preparation
Cooked with the skin on and peeled afterward if needed, it keeps more vitamin C and potassium than when peeled first and then boiled.
To mention to a professional
- A potato that has greened from light exposure, or whose eyes have sprouted heavily, may contain more solanine, a bitter compound that irritates at high doses; cut away the green parts and sprouts, or discard the tuber if the greening is extensive.
Sources
- Potatoes, flesh and skin, raw
- USDA FoodData Central, SR Legacy (Potatoes, flesh and skin, raw)
- Health Canada, green potatoes and solanine
- Health Canada, acrylamide in food
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.