1 serving (173 grams) contains 161 calories, 4.3 grams of protein, 0.2 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
220.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.3 mg | 1% | |
| Total Carbohydrates | 50.8 g | 18% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.7 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.4 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1230.5 mg | 26% | |
* 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 Medium potato
The medium potato (approximately 150-170g) is a starchy tuber native to the Americas and a staple in global cuisines, including American, European, Indian, and Latin American dishes. Potatoes are naturally low in fat and high in carbohydrates, making them an excellent energy source. A medium potato with skin provides about 110 calories, 26g of carbohydrates, 2g of protein, and almost 3g of fiber. Potatoes are also rich in potassium (nearly 620mg, more than a banana), and a good source of vitamin C (27% of the daily value), vitamin B6, and antioxidants such as polyphenols. The nutrient profile can vary slightly depending on the variety, but overall, potatoes are a versatile and nutritious food when prepared healthily.
Health Benefits
- Rich in potassium, which supports heart health and helps maintain healthy blood pressure.
- High in vitamin C, which aids in boosting immunity and supports collagen production for skin health.
- Contains fiber (especially in the skin), which promotes healthy digestion and supports gut health.
- Provides vitamin B6, critical for brain development and neurotransmitter production.
- Low in fat and cholesterol-free, making it suitable for heart-healthy diets.
Dietary Considerations
Selection and Storage
Store potatoes in a cool, dark, and well-ventilated area to prevent sprouting and spoilage. Avoid refrigeration as it converts starch to sugar, affecting texture and flavor. Wash thoroughly before cooking.
Common Questions About Medium potato Nutrition
Is a medium potato high in protein?
A medium potato contains about 2 grams of protein, which is relatively low compared to high-protein foods. However, it can still contribute to your daily intake when paired with higher-protein options.
Can I eat a medium potato on a keto diet?
Potatoes are not suitable for a strict keto diet due to their high carbohydrate content. A medium potato contains around 37 grams of carbohydrates, which exceeds the typical daily carb allowance for keto (20-50g).
What are the health benefits of eating a medium potato?
Potatoes are a good source of dietary fiber, vitamin C, and potassium, which support immune function, heart health, and digestive health. Additionally, they provide energy from their carbohydrate content and are naturally low in fat.
What is the recommended serving size for a medium potato?
A medium potato, weighing roughly 150-170 grams, is considered a single serving. This portion provides approximately 110-130 calories and is a suitable amount for most healthy meal plans.
How do medium potatoes compare to sweet potatoes?
Both medium potatoes and sweet potatoes are nutritious, but sweet potatoes are higher in vitamin A and have a slightly lower glycemic index. Regular potatoes are higher in potassium, making them a better choice for supporting muscle function and electrolyte balance.
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.
