1 serving (173 grams) contains 110 calories, 3.0 grams of protein, 0.1 grams of fat, and 26.0 grams of carbohydrates.
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Nutrition Information
Calories |
150.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 35.6 g | 12% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 1.4 g | ||
| protein | 4.1 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.4 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| 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 Idaho potato
The Idaho potato, a type of russet potato grown in the rich volcanic soil of Idaho, USA, is celebrated for its fluffy texture and distinct taste. It has become a staple in various cuisines worldwide, particularly in American dishes such as baked potatoes, mashed potatoes, and fries. Idaho potatoes are nutrient-dense, providing carbohydrates for energy, fiber for digestion, and a range of vitamins and minerals. One medium-sized potato (173g) contains about 110 calories, 26g of carbohydrates, 620mg of potassium (more than a banana), 2g of fiber, and 27mg of vitamin C, which is roughly 30% of the daily recommended intake. They are naturally fat-free, sodium-free, and cholesterol-free, making them a heart-healthy food when prepared properly.
Health Benefits
- High potassium supports heart health and helps maintain normal blood pressure levels.
- Rich in vitamin C, which acts as an antioxidant to boost the immune system and promote skin health.
- Contains fiber (2g per medium potato), aiding in digestion and contributing to improved gut health.
Dietary Considerations
Selection and Storage
Store whole Idaho potatoes in a cool, dark, and well-ventilated place; avoid refrigeration as it can cause them to develop a slightly sweet taste and change in texture.
Common Questions About Idaho potato Nutrition
What is the nutritional content of an Idaho potato?
A medium-sized Idaho potato (about 173 grams) contains approximately 161 calories, 4.3 grams of protein, 36.6 grams of carbohydrates, and 0.2 grams of fat. It is also a great source of potassium (926 mg, which is about 20% of the daily recommended value) and Vitamin C (28% of the daily value).
Are Idaho potatoes compatible with a low-carb or keto diet?
Idaho potatoes are not suitable for a strict keto diet due to their high carbohydrate content. A medium potato contains 36.6 grams of carbohydrates, which exceeds the daily carb limit of most keto plans. However, they can fit into more moderate low-carb diets if consumed sparingly.
What are the health benefits or concerns of eating Idaho potatoes?
Idaho potatoes are rich in potassium, Vitamin C, and dietary fiber, supporting heart health, immunity, and digestion. However, they have a high glycemic index, which can result in blood sugar spikes, so they should be consumed in moderation by individuals managing diabetes or blood sugar levels.
What is the recommended portion size for Idaho potatoes?
A medium-sized Idaho potato, about 5-6 ounces (or 173 grams), is considered a standard serving size. This portion provides a good balance of nutrients without excessive calories or carbohydrates for most people.
How do Idaho potatoes compare to sweet potatoes in terms of nutrition?
Idaho potatoes and sweet potatoes have similar calorie content, but sweet potatoes have more fiber (4 grams vs. 3 grams per serving) and Vitamin A (769% DV vs. none in Idaho potatoes). Idaho potatoes have more potassium (926 mg vs. 438 mg). The choice between them depends on individual nutritional goals and dietary preferences.
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.
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.
