1 serving (150 grams) contains 116 calories, 3.0 grams of protein, 0.2 grams of fat, and 26.4 grams of carbohydrates.
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Nutrition Information
Calories |
182.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.2 mg | 0% | |
| Total Carbohydrates | 41.6 g | 15% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 1.9 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.7 mg | 1% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 1005.5 mg | 21% | |
* 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 Potatis
Potatoes (potatis in Swedish) are starchy tubers originating from the Andes in South America but are now a staple in cuisines worldwide. They are highly versatile, used in dishes like mashed potatoes, French fries, and soups, and are celebrated in traditional Nordic and European recipes. Potatoes are nutrient-dense, offering 77 calories per 100 grams, with moderate carbohydrates (17.58 g), small amounts of protein (2.02 g), very little fat (0.1 g), and a good dose of dietary fiber (2.2 g). They are also a significant source of vitamin C (19.7 mg) and potassium, while providing small amounts of calcium, iron, and B vitamins. Potatoes are naturally gluten-free and low in sodium, making them a popular food for individuals with dietary restrictions or those seeking a nutrient-rich, energy-providing food source.
Health Benefits
- Rich in vitamin C, which supports a healthy immune system and collagen production.
- Potassium content aids in maintaining healthy blood pressure and heart function.
- Dietary fiber promotes digestive health and helps maintain a healthy gut microbiome.
- Low in fat and naturally sodium-free, making them heart-friendly and suitable for low-fat diets.
- Contain small amounts of iron, contributing to oxygen transport and energy production in the body.
Dietary Considerations
Selection and Storage
Store whole, unwashed potatoes in a cool, dark, and dry place to prevent sprouting and spoilage. Avoid refrigeration, as this can alter their starch and flavor profile.
Common Questions About Potatis Nutrition
What are the key nutritional facts about potatoes?
A 100-gram serving of boiled potato contains approximately 77 calories, 2.02 grams of protein, 17.58 grams of carbs, 0.1 grams of fat, 2.2 grams of fiber, and 0.82 grams of sugar. Potatoes are also a good source of potassium, vitamin C, and vitamin B6.
Are potatoes suitable for a keto or low-carb diet?
Potatoes are not typically considered suitable for a keto or strict low-carb diet due to their relatively high carbohydrate content of 17.58 grams per 100 grams. However, small portions may fit into a less restrictive low-carb diet depending on individual carb limits.
What are the health benefits and concerns of eating potatoes?
Potatoes provide important nutrients such as potassium, which supports heart health, and vitamin C for immune function. However, their high carbohydrate content can lead to blood sugar spikes if consumed in excess or when prepared with unhealthy fats, such as frying.
What is a healthy serving size for potatoes?
A standard serving size of potatoes is about 150 grams, which provides around 115 calories, 4 grams of protein, 26 grams of carbs, and 3.3 grams of fiber. This portion size fits well within most balanced diets when paired with vegetables and a protein source.
How do potatoes compare to sweet potatoes nutritionally?
Potatoes and sweet potatoes have similar calorie content (77 vs. roughly 86 per 100 grams), but sweet potatoes are higher in fiber (about 3 grams) and have more vitamin A. Regular potatoes, however, offer more potassium and slightly higher protein levels.
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.
