1 serving (150 grams) contains 189 calories, 2.8 grams of protein, 6.4 grams of fat, and 30.6 grams of carbohydrates.
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Nutrition Information
Calories |
201.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 8% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 4.8 mg | 1% | |
| Sodium | 265.6 mg | 11% | |
| Total Carbohydrates | 32.6 g | 11% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 2.6 g | ||
| protein | 3.0 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 595.2 mg | 12% | |
* 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 Potato
Potatoes are starchy tubers native to the Andes Mountains in South America and have become a dietary staple across the globe in cuisines ranging from European to Asian dishes. Their nutritional profile is versatile, offering a moderate calorie count (126 per medium potato), 20.4 grams of carbohydrates, 1.87 grams of protein, and 4.25 grams of fat. Potatoes are also a source of dietary fiber (1.4 grams per serving), vitamin C (12.1 mg), iron, and trace amounts of other minerals like calcium. They are naturally fat-free when prepared without oils or toppings, making them a flexible addition to various diets.
Health Benefits
- Rich in vitamin C (providing 12.1 mg), which supports immune health and collagen production.
- Contains potassium, a crucial electrolyte that helps regulate blood pressure and muscle function.
- Provides dietary fiber (1.4 g), which promotes digestive health and regularity.
Dietary Considerations
Selection and Storage
Store potatoes in a cool, dark, and well-ventilated place to extend freshness and prevent sprouting. Avoid refrigerating raw potatoes as it can alter their flavor.
Common Questions About Potato Nutrition
Are potatoes high in calories and protein?
A medium-sized potato contains around 126 calories and 1.87 grams of protein. While not a significant source of protein, potatoes are low in fat and provide a decent amount of energy due to their carbohydrate content.
Can I eat potatoes on a keto or low-carb diet?
Potatoes are not typically suitable for a keto or low-carb diet, as they contain 20.4 grams of carbohydrates per serving. Their high carb content makes it challenging to stay within the daily carb limit set by these diets.
Are there any health benefits or concerns with eating potatoes?
Potatoes are a good source of potassium and vitamin C, and they contain dietary fiber, which supports digestion. However, they are high in carbs and can cause blood sugar spikes, especially if consumed in large amounts or without fiber-rich accompaniments.
How much potato should I eat in a serving?
A typical serving size is one medium-sized potato (about 150 grams), which provides 126 calories and 20.4 grams of carbohydrates. Adjust your portion size depending on your dietary needs and health goals.
How do potatoes compare to other similar starchy vegetables?
Compared to sweet potatoes, regular potatoes have a slightly lower vitamin A content but are similar in calories and carbs. When compared to other starchy vegetables like corn or peas, potatoes have a comparable carbohydrate content but are often higher in potassium.
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.
- USDA FoodData - Potato DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vegetables: Nutritional Content and Role in HealthDietary Guidelines for Americans, 2020-2025Discusses the health benefits of vegetables, including potatoes, and their role in a balanced diet.
- Potato consumption is associated with better diet quality and nutrient intakeAmerican Journal of Clinical NutritionPeer-reviewed study examining the role of potatoes in improving diet quality and nutrient intake.
- Potatoes in Human Health: Nutritional Contributions and Bioactive CompoundsAdvances in NutritionScientific review of the nutritional value and bioactive compounds in potatoes and their potential health benefits.
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.
