1 serving (213 grams) contains 164 calories, 4.3 grams of protein, 0.2 grams of fat, and 37.0 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 | 14.4 mg | 0% | |
| Total Carbohydrates | 41.1 g | 14% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 1.9 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 24.4 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 996.7 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 Whole potato
Potatoes are tuber vegetables native to the Andes Mountains in South America, but they are now cultivated globally and are staples in various cuisines such as Irish, Indian, and American. They are versatile and used in dishes ranging from mashed potatoes to stews and fries. Whole potatoes are nutrient-dense, providing energy primarily from carbohydrates and small amounts of protein. They are rich in vitamin C, potassium, and dietary fiber. A 100g serving of baked potato with skin contains around 77 calories, 2g protein, 0.1g fat, 17.6g carbohydrates, and 2.2g fiber. Potatoes have low-fat content, making them a heart-healthy food when prepared without excessive oil or butter.
Health Benefits
- Supports heart health due to potassium, which helps in lowering blood pressure.
- Boosts immunity with vitamin C, critical for collagen synthesis and antioxidants.
- Enhances digestive health due to dietary fiber, promoting regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole potatoes in a cool, dry place away from light to prevent sprouting. Avoid refrigeration as it can alter their texture and taste.
Common Questions About Whole potato Nutrition
Is a whole potato high in protein?
A whole potato is not particularly high in protein, containing about 2 grams of protein per average-sized potato (approximately 100 grams). While it contributes minimally to your daily protein intake, its primary macronutrient is carbohydrates.
Can I eat a whole potato on a keto diet?
Potatoes are not suitable for a keto diet because they are high in carbohydrates. A medium-sized potato has around 37 grams of carbs, which exceeds the daily carb allowance for most ketogenic diets.
Are whole potatoes healthy, and are there any concerns?
Whole potatoes are a good source of vitamins and minerals, including vitamin C, B vitamins, and potassium. However, they have a high glycemic index, which can cause blood sugar spikes. For individuals managing diabetes or insulin resistance, moderation is key.
What is the recommended serving size for a potato?
A typical serving size for a potato is one medium-sized potato (about 150 grams), which provides roughly 130 calories and is a good portion for balanced meals. Adding lean protein and vegetables can make it more nutrient-dense.
How do whole potatoes compare to sweet potatoes nutritionally?
Whole potatoes and sweet potatoes differ nutritionally; regular potatoes have more potassium, while sweet potatoes are higher in vitamin A. Both are similar in calorie content, with a medium potato providing about 130 calories and a medium sweet potato providing roughly 100-120 calories.
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.
