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Potato Nutrition Facts and Health Benefits

Potatoes contain antioxidants and supply beneficial vitamins and minerals, including vitamin C, B6, and potassium. They may also benefit

Potatoes are high in starch and have fostered a terrible standing because of the prevalence of low-carb and Paleo counts calories. Be that as it may, carbs aren’t awful for your wellbeing as long as you watch your segments. They’re fundamental as a wellspring of energy. Potatoes are reasonable, flexible, can be put away for extensive stretches, and are a decent wellspring of fiber, potassium, and L-ascorbic acid.

Potato Nutrition Facts

The following potato nutrition data is given by the USDA to one medium (173g) prepared reddish brown potato (2 1/4″ to 3 1/4″ in width) with strip and no additional salt or fixings. Potatoes are high in nutrients, minerals and sugars.

Calories: 164
Fat: 0.2g
Sodium: 24mg
Sugars: 37g
Fiber: 4g
Sugars: 1.9g
Protein: 4.6g
L-ascorbic acid: 14.4mg
Vitamin B6: 0.6mg


While a medium chestnut potato gives 37 grams of sugars, just 4 grams of which are from fiber. A large portion of the carbs are starch and just a modest quantity (under 2 grams) is sugar. Starches are immediately separated during processing to sugar in the circulation system, bringing about a fast ascent in glucose levels.

The glycemic record of a food is a mark of the effect of food on glucose. Concentrate on results fluctuate, however the glycemic file of potatoes seems to average during the 80s, which is viewed as high. By examination, table sugar has a glycemic list of 59, making potatoes higher on the glycemic record than sugar. Waxy assortments, for example, new red potatoes are somewhat lower on the glycemic record than chestnut potatoes.

One more method for addressing the glycemic impact of food is the glycemic load, which considers the serving size. A medium potato charges better here, with a moderate glycemic heap of 17. However, a huge potato has a glycemic heap of 29, which is high.

Ultimately, it could be useful to realize that cooked and cooled potatoes likewise contain elevated degrees of safe starch.

Safe starch will be starch that goes through the small digestive tract without being processed. Basically, it is impervious to absorption.


Potatoes have just a hint of fat, and that small sum is parted among immersed and polyunsaturated fat. They additionally have follow measures of omega-3 unsaturated fats and omega-6 unsaturated fats. As a vegetable, they have no cholesterol. Except if you add a fixing with fat or sear your potatoes, they are essentially sans fat.


Potatoes have a limited quantity of protein, however the protein is of top notch due to its amino corrosive sythesis and its edibility. This implies the protein quality is like that of eggs and really higher than that of soybeans and different vegetables.

Nutrients and Minerals

Potatoes give numerous nutrients and minerals, including L-ascorbic acid, vitamin B6, and potassium. They are a decent wellspring of folate, niacin, iron, magnesium, phosphorus, copper, and manganese. To capitalize on the potato, you ought to eat the potato skin as well as the tissue, as certain micronutrients are more moved in the skin.


One medium (173g) prepared chestnut potato (2 1/4″ to 3 1/4″ in measurement) with strip and no additional salt or garnishes contains 164 calories. A sum of 88% of the calories are from carbs, 11% from protein, and 1% from fat.

Health Benefits

Potatoes should be considered a nutritious vegetable, despite the fact that they contain a ton of starch. Their other invigorating plant intensifies make them a beneficial piece of a decent eating regimen.

Regulates Blood Pressure

Potatoes are high in potassium, which works contrary to sodium to assist with directing circulatory strain and liquid equilibrium. Research shows that the potassium in potatoes is similarly as high and as usable by the body as when consumed as a dietary enhancement.

Potassium is additionally fundamental for ordinary muscle and nerve capability.

Supports the Immune System

Vitamin C is needed for normal immune system function, blood clotting, and strong connective tissue and blood vessel walls. Since L-ascorbic acid can’t be put away in the body, it should be eaten through food. One heated potato gives around 19% of the everyday incentive for L-ascorbic acid.

Read More: French Fries Nutrition Facts and Health Benefits



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