1 serving (173 grams) contains 130 calories, 3.0 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
178.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.7 mg | 0% | |
| Total Carbohydrates | 41.1 g | 14% | |
| Dietary Fiber | 3.0 g | 10% | |
| Sugars | 1.6 g | ||
| protein | 4.1 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.4 mg | 2% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 849.3 mg | 18% | |
* 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 White potato
White potatoes (Solanum tuberosum) are starchy tubers native to the Andes in South America and are now grown globally. They are a staple in many cuisines, including American, European, and Indian, valued for their versatility in dishes like mashed potatoes, baked potatoes, or curries. Nutritionally, white potatoes are rich in carbohydrates, primarily starch, making them a vital energy source. They also contain essential nutrients such as vitamin C (aiding immunity and skin health), potassium (important for heart and muscle function), and dietary fiber in their skin. They are naturally low in fat and calories, making them an accessible staple food. Being a high-glycemic food, they should be consumed in moderation for balanced blood sugar support. Proper preparation, such as boiling or baking, can maximize their nutritional benefits with minimal added fats.
Health Benefits
- Boosts immunity and skin health due to high vitamin C content (around 19.7 mg per 100g).
- Good for heart and muscle health because of significant potassium content (around 425 mg per 100g).
- Supports digestive health with dietary fiber when consumed with the skin (around 2.2g per medium potato).
Dietary Considerations
Selection and Storage
Store white potatoes in a cool, dark, dry place away from sunlight to prevent sprouting and spoilage.
Common Questions About White potato Nutrition
Are white potatoes high in protein and calories?
White potatoes are relatively low in protein, offering about 2-3 grams per medium potato (150 grams) and moderate in calories with around 110 calories per serving. They are also rich in vitamin C, potassium, and provide a good source of fiber when eaten with the skin.
Can I eat white potatoes on a keto or low-carb diet?
White potatoes are not typically compatible with keto or strict low-carb diets due to their high carbohydrate content, approximately 26-30 grams per medium potato. They are better suited for diets that allow for moderate carbohydrate intake.
What are the health benefits and concerns of eating white potatoes?
White potatoes provide essential nutrients like potassium, vitamin C, and B6, and are a good source of energy. However, their high glycemic index can cause blood sugar spikes, so people with diabetes or insulin sensitivity should eat them in moderation or pair them with fiber and protein-rich foods.
What is a recommended portion size for white potatoes?
A reasonable serving size for white potatoes is around 1 medium potato (about 150 grams). This portion provides key nutrients while keeping calories and carbohydrates manageable, especially when paired with a balanced meal.
How do white potatoes compare to sweet potatoes in nutrition?
White potatoes and sweet potatoes have comparable calorie content (around 110-120 calories per medium-sized potato), but sweet potatoes are higher in beta-carotene (a precursor to vitamin A). White potatoes generally contain more potassium, while sweet potatoes have a slightly lower glycemic index.
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.
