Raw potatoes

Vegetable

Item Rating: 86/100

1 serving (150 grams) contains 116 calories, 3.0 grams of protein, 0.2 grams of fat, and 26.4 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		183.3
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.3 mg	0%
Total Carbohydrates		41.9 g	15%
	Dietary Fiber	5.2 g	18%
	Sugars	2.0 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		1.9 mg	10%
Potassium		1011.9 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (1.0%)

Protein: 19 cal (10.2%)

Carbs: 167 cal (88.9%)

About Raw potatoes

Raw potatoes are tuberous vegetables originating from the Andes region of South America, where they have been cultivated for thousands of years. They are a staple ingredient in many cuisines worldwide and serve as the basis for countless dishes. Nutritionally, raw potatoes are a good source of complex carbohydrates, dietary fiber, vitamin C, potassium, and small amounts of other micronutrients like vitamin B6 and magnesium. A medium-sized raw potato (approximately 150 grams) contains about 110 calories, 26 grams of carbohydrates, 2 grams of protein, and almost no fat. They are naturally low in sodium and cholesterol-free, although the nutrient content can vary slightly depending on the potato variety.

Health Benefits

• Rich in potassium (26% DV per medium potato), which supports healthy blood pressure and proper muscle function.
• Contains vitamin C (28% DV per medium potato), a powerful antioxidant that promotes immune health and collagen production.
• Provides dietary fiber (about 2 grams per serving), aiding in digestion and promoting satiety to support weight management.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat diets

Not suitable for: Low-carb, keto diets

Selection and Storage

Store raw potatoes in a cool, dark, well-ventilated place to prevent sprouting and spoilage. Avoid refrigerating them, as this can cause starches to convert into sugars, altering their flavor and texture.

Common Questions About Raw potatoes Nutrition

Are raw potatoes high in protein?

Raw potatoes are not high in protein; they contain approximately 2 grams of protein per 100 grams. While they are primarily a carbohydrate-rich food, they also provide small amounts of other nutrients like fiber and vitamin C.

Can I eat raw potatoes on a keto diet?

Raw potatoes are not suitable for a keto diet due to their high carbohydrate content. A 100-gram serving of raw potatoes contains about 17 grams of carbs, which can quickly exceed the daily carb limit typical of ketogenic diets.

Are there health benefits to eating raw potatoes?

Raw potatoes contain vitamin C, potassium, and fiber, which can support immunity and heart health. However, eating them raw may be less digestible for some people and can cause stomach discomfort due to the presence of resistant starch. Additionally, raw potatoes should be avoided if they appear green or sprouted, as this may indicate the presence of solanine, a toxic compound.

What is the recommended serving size for raw potatoes?

A typical serving size of raw potatoes is around 100-150 grams. This provides about 77-115 calories and ensures a balanced amount of carbs and nutrients. Raw potatoes should be prepared carefully to maximize their digestibility and reduce any potential health concerns.

How do raw potatoes compare to cooked potatoes?

Raw potatoes have a firmer texture and a higher level of resistant starch, which can be difficult to digest. Cooking potatoes breaks down the starches, making them easier to digest and more palatable. Additionally, cooking enhances the flavor and reduces potential toxins like solanine present in raw potatoes.

Data Sources & Scientific References