Potato
Good nutritional profile
White potato, peeled and boiled without salt.
Potatoes are a starchy tuber eaten boiled, mashed, baked or fried. A 150 g portion of boiled potato gives about 130 kcal, mostly from starch, and it is a good source of vitamin B6 and copper, with some potassium, vitamin C, niacin and thiamin. Potatoes peeled before boiling lose more vitamin C and potassium to the water than potatoes boiled in their skin. Their glycemic index is high, well above that of pasta.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.7g | 3.0% |
| Fat | 0.1g | 0.1% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 11.2g | Estimate |
| Fiber | 1.8g | 7.2% |
| Water | 78g | 3.1% |
| Calories | 86 | 3.8% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.03 | g | 0.1% |
| Monounsaturated | 0 | g | 0.0% |
| Polyunsaturated | 0.04 | g | 0.3% |
| Omega-3 | 0.012 | g | Estimate |
| Omega-6 | 0.028 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 7.4 | mg |
| Vitamin E | 0.01 | mg |
| Selenium | 0.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.019 | mg | 1.5% |
| vitamin B3 | 1.31 | mg | 8.2% |
| vitamin B6 | 0.269 | mg | 15.8% |
| vitamin B9 | 9 | mcg | 2.3% |
| vitamin C | 7.4 | mg | 8.2% |
| vitamin E | 0.01 | mg | 0.1% |
| vitamin K | 2.2 | mcg | 1.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 8 | mg | 0.8% |
| iron | 0.31 | mg | 1.7% |
| magnesium | 20 | mg | 5.0% |
| phosphorus | 40 | mg | 5.7% |
| potassium | 328 | mg | 12.6% |
| sodium | 5 | mg | 0.2% |
| zinc | 0.27 | mg | 2.5% |
| copper | 0.167 | mg | 18.6% |
| manganese | 0.14 | mg | 6.1% |
| selenium | 0.3 | mcg | 0.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 38 | mg | 5.4% | 98% |
| Isoleucine | 70 | mg | 5.0% | 96% |
| Leucine limiting | 103 | mg | 3.8% | 70% |
| Lysine | 104 | mg | 5.0% | 89% |
| Methionine | 49 | mg | 4.7% | 88% |
| Phenylalanine | 140 | mg | 8.0% | 141% |
| Threonine | 62 | mg | 5.9% | 102% |
| Tryptophan | 27 | mg | 9.6% | 168% |
| Valine | 96 | mg | 5.3% | 99% |
Compare with other products
Values per 100 g
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