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 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 | 2.2 g | ||
| protein | 4.1 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.1 mg | 1% | |
| 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 potatoes
White potatoes are tuber vegetables originating from the Americas, cultivated for thousands of years and widely integrated into global cuisines due to their versatility. They are a staple food in various dishes, including mashed potatoes, roasted potatoes, and soups. Nutritionally, white potatoes are a source of complex carbohydrates, providing sustained energy, along with fiber, potassium, and vitamin C. They are relatively low in fat and contain small amounts of protein. Despite their simple appearance, white potatoes have a balanced nutrient profile that supports healthy bodily functions when prepared without excessive frying or added fats.
Health Benefits
- Excellent source of potassium, which supports heart health and helps regulate blood pressure.
- Contains vitamin C, an antioxidant that strengthens the immune system and promotes skin health.
- Rich in dietary fiber, aiding digestion and supporting a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store white potatoes in a cool, dry, and dark place. Avoid refrigeration as it can alter their texture and flavor. Keep them away from direct sunlight to prevent sprouting.
Common Questions About White potatoes Nutrition
Are white potatoes high in protein?
White potatoes are not particularly high in protein. A medium-sized white potato (about 150 grams) contains approximately 3 grams of protein. While they contribute some protein, potatoes are primarily a source of carbohydrates.
Can I eat white potatoes on a keto diet?
White potatoes are typically not compatible with a keto diet due to their high carbohydrate content. A medium white potato contains around 37 grams of carbs, which is far above the typical daily carb allowance of 20-50 grams on a ketogenic regimen.
Are white potatoes healthy or should I avoid them?
White potatoes are a good source of essential nutrients like potassium, vitamin C, and dietary fiber. However, they have a high glycemic index, which may cause blood sugar spikes if consumed in large quantities, particularly for people with diabetes. When prepared healthily and eaten in moderation, they can be part of a balanced diet.
What is the recommended portion size for white potatoes?
A recommended portion size of white potatoes is about 1 medium potato (approximately 150 grams). This provides roughly 130 calories and a balanced amount of nutrients while avoiding excessive carb intake. Portion size may vary depending on your dietary needs and activity levels.
How do white potatoes compare to sweet potatoes in nutrition?
White potatoes and sweet potatoes have similar calorie content per serving, but sweet potatoes are slightly higher in vitamin A, providing over 400% of the daily recommended intake in one serving. White potatoes, however, are higher in potassium, offering around 620 mg per medium potato compared to 450 mg in sweet potatoes. Both can be healthy options when prepared appropriately.
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.
