1 serving (173 grams) contains 130 calories, 3.0 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
178.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.7 mg | 0% | |
| Total Carbohydrates | 41.1 g | 14% | |
| Dietary Fiber | 3.0 g | 10% | |
| Sugars | 2.2 g | ||
| protein | 4.1 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.1 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 849.3 mg | 18% | |
* 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 Cooked potato
The cooked potato is a staple food with origins tracing back to the Andes mountains of South America, where it has been cultivated for thousands of years. It is now a global ingredient used in a variety of cuisines, including European, Indian, and American dishes. Nutritionally, a medium-sized cooked potato (about 150 grams) provides approximately 130 calories, with nearly 30 grams of carbohydrates, 3 grams of protein, and less than 0.2 grams of fat. Potatoes are also an excellent source of vitamin C, potassium, and vitamin B6, and they contain small amounts of dietary fiber, magnesium, and iron. When cooked without added fats or high-sodium toppings, they are a nutritious and versatile food.
Health Benefits
- Rich in potassium, which supports healthy blood pressure levels and heart health.
- Provides vitamin C, an antioxidant that bolsters the immune system and promotes healthy skin.
- Contains dietary fiber (2 grams per serving with skin), aiding digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Store cooked potatoes in an airtight container in the refrigerator and consume within 3-5 days. Reheat thoroughly before eating.
Common Questions About Cooked potato Nutrition
How many calories and nutrients are in a cooked potato?
A medium-sized cooked potato (about 150 grams) contains roughly 130 calories, 3 grams of protein, 0 grams of fat, and 30 grams of carbohydrates. It’s also a good source of potassium (about 620 mg), vitamin C (around 17 mg), and provides 2 grams of dietary fiber.
Can I eat cooked potatoes on a keto or low-carb diet?
Cooked potatoes are not suitable for a keto diet due to their high carbohydrate content, with about 30 grams of carbs in a medium potato. For low-carb diets, portion control is critical, as potatoes can quickly exceed daily carb limits.
Are cooked potatoes healthy to eat regularly?
Cooked potatoes can be part of a healthy diet when eaten in moderation. They are nutrient-dense, providing energy, potassium, and vitamin C. However, due to their high glycemic index, people managing blood sugar levels or diabetes should pair them with fiber or protein-rich foods.
What is an appropriate serving size for a cooked potato?
A typical serving size of cooked potato is about 150 grams, or one medium potato. This portion provides balanced nutrition without excessive calories or carbohydrates. Adjust serving sizes based on dietary needs or activity levels.
How do cooked potatoes compare to sweet potatoes?
Cooked potatoes and sweet potatoes have similar calorie content (around 130 for 150 grams), but sweet potatoes offer more vitamin A (over 100% of the daily value per serving). Regular potatoes provide more vitamin C and potassium, while sweet potatoes are slightly lower on the glycemic index.
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.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and U.S. Department of AgricultureHighlights the importance of vegetables, including potatoes, as part of a healthy eating pattern.
- Potatoes and Their Contribution to DietsHarvard T.H. Chan School of Public HealthDiscusses nutritional aspects of potatoes and their place in a balanced diet.
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.
