Potatoes are edible vegetable tubers that are increasingly eaten around the world. There are, of course, different ways of making a potato meal, and the potato nutrition values are also different for every recipe.
Generally, a medium-sized potato contains around 165 calories and has other nutrients packed in. The nutritional facts are:
- 165 calories
- 0.3 g of fat
- 4.2 g of fiber
- 42.16 g of carbohydrate
- No cholesterol
- 4.2 g of protein
- 30 mg of calcium
- 1.08 g of potassium
- 0.4 g of vitamin B6
- 25.2 g of vitamin C
- 1.28 g of iron
- 150 mg of phosphorus
- 54 mg of magnesium
- 76 mcg of folate
Potatoes also contain important acids, flavonoids, and antioxidants.
These potato nutrition values are slightly different for different species of potatoes; however, these can be increased or decreased considerably depending on how they are prepared.
- Boiled potatoes: Boiling potatoes is seemingly the easiest way to prepare them. It also seems to be the safer option health-wise. Boiled potatoes retain every nutrient in their normal values and does not add calories. Perhaps the moisture content increases, but that is totally harmless. It also makes the potatoes tender and easier to digest.
- Fried potatoes: Fried foods are generally considered to be dangerous in the long run, except in special cases. Fried potatoes (chips and all) have a slightly higher fat content. This is because of the oil used in frying. The protein content may also be lowered if the heat is in excess; this is because proteins are easily denatured. The sodium content also changes significantly in fried potatoes. Raw potatoes contain less than 1 % of the RDA (about 10 mg per 100 g), but frying significantly increases this value.
- Baked potatoes: Baked potatoes are the best and safest option. A potato baked in moderate heat and cooked slowly will retain the entire retinue of nutrients and the characteristic baked taste.
The variety of potatoes slightly impacts nutrient values. For example, it is known that southern potatoes have a better taste, and higher levels of sodium and potassium but frying them could significantly lower the sodium content and increase the fat.
Potato nutrition is really important today as an increasing number of people are seeking healthier diets, and the benefits of potatoes are becoming more evident.