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 | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.4 mg | 2% | |
| 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 Potatoes and onion
Potatoes and onions are staple vegetables used in cuisines globally. Potatoes, believed to have originated in South America, are starchy tubers that provide a neutral base for a variety of dishes, while onions, cultivated for over 7,000 years, add depth and flavor to meals. Potatoes are a good source of carbohydrates, potassium, and vitamin C, while onions are rich in antioxidants, vitamin C, and dietary fiber. Both are low in fat and versatile in preparation, making them essentials in culinary traditions worldwide. They are commonly used in stews, soups, and roasted dishes, providing both texture and flavor.
Health Benefits
- Potatoes are a rich source of potassium, which supports healthy blood pressure regulation (15% of the DV per medium potato).
- Onions contain quercetin, a powerful antioxidant that may help combat inflammation and boost heart health.
- Both potatoes and onions provide vitamin C, which supports immune function and skin health (19% of the DV in a medium potato and 12% of the DV in a medium onion).
Dietary Considerations
Selection and Storage
Store potatoes and onions in a cool, dark, and well-ventilated area, keeping them separate to prevent spoilage. Avoid refrigeration for optimal texture and flavor.
Common Questions About Potatoes and onion Nutrition
What is the nutritional content of potatoes and onions?
A medium potato (about 150g) contains approximately 110 calories, 2g of protein, 26g of carbohydrates, and is rich in vitamin C and potassium. A medium onion (about 100g) has around 40 calories, 1g of protein, 10g of carbohydrates, and provides small amounts of vitamin B6, vitamin C, and manganese.
Can I eat potatoes and onions on a low-carb or keto diet?
Both potatoes and onions are relatively high in carbohydrates. Potatoes are not typically compatible with a low-carb or keto diet, as they have about 26g of carbs per medium potato. Onions, while high in carbs compared to some keto vegetables, can be used in moderation due to their strong flavor and lower overall carb impact when used sparingly.
What are the health benefits or concerns of eating potatoes and onions?
Potatoes are an excellent source of energy and provide vitamins and minerals like potassium and vitamin C, but excessive consumption can contribute to weight gain due to their high carb content. Onions contain antioxidants and compounds that support heart health and immunity, though eating them raw may cause digestive discomfort for some people.
What is a healthy portion size for potatoes and onions?
For potatoes, a portion of about 150g (medium-sized) is considered standard and provides balanced nutrition. For onions, 50-100g (1 small to medium onion) is a reasonable serving size, especially when adding flavor to dishes. Adjust portion sizes based on your dietary needs and the method of preparation.
How do potatoes compare to onions in terms of versatility and nutrition?
Potatoes are more calorie-dense and are commonly used as a staple food, suitable for baking, boiling, or frying, while onions are typically used as a flavor enhancer in dishes. Nutritionally, potatoes provide more energy (calories and carbs), while onions excel in providing antioxidants and compounds associated with immune and heart health.
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.
