1 serving (150 grams) contains 110 calories, 2.5 grams of protein, 0.1 grams of fat, and 26.0 grams of carbohydrates.
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Nutrition Information
Calories |
174.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.1 mg | 0% | |
| Total Carbohydrates | 41.3 g | 15% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 1.9 g | ||
| protein | 4.0 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.9 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 984.1 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled potato
A boiled potato is a simple yet versatile food, originating from the Andes in South America and now a staple in cuisines worldwide. Known for its mild flavor and soft texture, the potato is cooked by boiling in water, often with or without the skin. A medium boiled potato (about 150 grams) provides approximately 110 calories, 26 grams of carbohydrates, 3 grams of protein, and is virtually fat-free. It's a good source of vitamin C, vitamin B6, potassium, and dietary fiber (if the skin is consumed). Potatoes are considered a nutrient-rich, energy-dense food that can complement various diets.
Health Benefits
- Boosts immunity due to its vitamin C content, which contributes to collagen production and wound healing.
- Supports heart health as it's a potassium-rich food that helps regulate blood pressure.
- Provides sustained energy through its complex carbohydrates, which are slowly digested for steady blood sugar levels.
Dietary Considerations
Selection and Storage
Store boiled potatoes in an airtight container in the refrigerator for up to 4 days. Reheat gently or consume cold in dishes like potato salads.
Common Questions About Boiled potato Nutrition
Are boiled potatoes nutritious?
Yes, boiled potatoes are nutritious. A medium-sized boiled potato (about 150 grams) contains around 110 calories, 2 grams of protein, 26 grams of carbohydrates, and is virtually fat-free. They are also rich in Vitamin C (providing about 28% of your daily needs) and potassium, which supports muscle and nerve function.
Can I eat boiled potatoes on a keto or low-carb diet?
Boiled potatoes are not typically suitable for a keto or low-carb diet. A medium-sized potato contains 26 grams of carbohydrates, which can quickly exceed the daily carb limit for ketogenic diets (usually 20-50 grams of net carbs). However, they can be enjoyed moderately on less restrictive low-carb diets.
What are the health benefits of boiled potatoes?
Boiled potatoes are a great source of complex carbohydrates for sustained energy. They are rich in potassium, which helps regulate blood pressure, and contain fiber, especially in the skin, aiding in digestion. However, eating them in excess without considering total calorie and carb intake may lead to weight gain or blood sugar spikes for individuals sensitive to carbs.
What is the recommended serving size for boiled potatoes?
A standard serving size for boiled potatoes is about 1 medium potato, weighing approximately 150 grams. This portion contains around 110 calories, 26 grams of carbs, and provides an excellent source of key nutrients like potassium and vitamin C. Adjust portions based on your dietary needs and overall meal composition.
How do boiled potatoes compare to baked potatoes?
Boiled and baked potatoes are similar in nutritional content, but boiled potatoes often have a slightly lower calorie count and glycemic index depending on cooking time. Both methods preserve nutrients, though baking may result in slightly crispier textures. Leaving the skin on during boiling or baking maximizes fiber intake and adds to the overall nutritional value.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin C Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the health effects and benefits of vitamin C, a key nutrient found in boiled potatoes.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and USDAIncludes recommendations for starchy vegetables like potatoes as part of a healthy dietary pattern.
- Potatoes and Cardiovascular Risk Factors: A Systematic ReviewAdvances in NutritionSummarizes research on the health effects of potatoes, including their role in cardiovascular health and nutrient content.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
