The potato is a plant from the nightshade family and is related to tomatoes and tobacco. Its Latin name is Solanum tuberosum. Originally from South America, the potato was brought to Europe in the 16th century and is now grown all over the world.
Potatoes are usually eaten boiled, baked or fried and are often served as a side dish or snack. In the rest of the article, find out the calories, nutritional values and the effect of potatoes on health.
Table of nutritional values of potatoes per 100 grams
| Energy value | 130 kcal |
|---|---|
| Proteins | 2.36 grams |
| Carbohydrates | 28.7 grams |
| Fibers | 0.4 grams |
| Fats | 0.19 grams |
| Sugar | 0.1 g |
How many calories does a potato have?
Potatoes have 87 calories per 100 grams.
The way potatoes are prepared affects their nutritional value. Cooking whole potatoes with the skin on retains fiber and some important nutrients such as potassium, magnesium, zinc and iron. Vitamin C and B6 levels decrease during cooking, while carotenoids and polyphenol levels increase.
Baking, frying or boiling potatoes in neutral cream will significantly increase the number of fat and calories. In that case, pay attention to the amount of potatoes you eat, especially if you are watching your weight.
How much protein does a potato have?
Potatoes have 1.9 grams of protein in a 100 gram serving.
The protein level in potatoes is low, approximately 1-2% when the potato is fresh. When compared to other foods such as wheat, rice and corn, potatoes have a much lower amount of protein. But the quality of protein in potatoes is very high - higher than in soybeans and other legumes.
The main protein in potatoes is called patatin and can cause allergies in some people.
How much fat does a potato have?
Potatoes have 0.1 gram of fat in a 100 gram serving.
If you want to eat foods rich in fat you can try avocados, olives, coconut, nuts or nut butter.
On the other hand, potatoes are rich in vitamins and minerals such as potassium, vitamin C, folate and vitamin B6.
Potassium and vitamin C are found in potato skins and can help against heart disease.
How many carbohydrates do potatoes have?
Potatoes have 20.1 grams of carbohydrates in a 100 gram serving.
Potatoes mostly consist of carbohydrates, mainly in the form of starch. Carbohydrates make up 60-80% of potato content. Simple sugars – such as sucrose, glucose and fructose – are also present in small amounts.
Potatoes usually have a high glycemic index and are therefore not recommended for people with diabetes. The glycemic index measures how food affects blood sugar levels after a meal. However, some potatoes can have a medium glycemic index - depending on the type of potato and the method of preparation.
If potatoes are cooled after cooking, then their impact on blood sugar can be reduced and their glycemic index can be reduced by 25-26%.
How much sugar does a potato have?
Potatoes have 0.9 grams of sugar in a 100 gram serving.
If you want to eat vegetables with a higher sugar level, you can try sweet potatoes, beets, onions, peas, sweet corn, green beans, pumpkin, carrots or tomatoes.
How much fiber does a potato have?
Potatoes have 1.8 grams of fiber in a 100 gram serving.
Although potatoes are not a high-fiber food, they can be a good source of protein for people who eat them regularly.
The protein level is highest in the skin of the potato, which makes up 1-2% of this vegetable. Dry potato peel has 52% of fiber.
The fibers in potatoes are pectin, cellulose and hemicellulose. They contain a large amount of resistant starch, which is a type of fiber that feeds the "friendly bacteria" in the stomach and improves digestion.
Potatoes and health
Potatoes are affordable and full of nutrients
Potatoes are a very affordable food that is very rich in nutrients. Potatoes are an excellent source of vitamin C, potassium, vitamin B6, folate and fiber. These vitamins and minerals protect against heart disease.
Potatoes are low in fat
When boiled or baked, potatoes have practically no fat. They are rich in starch, but have fewer calories than the same portion of pasta or rice. Unlike pasta and rice, potatoes have beneficial micronutrients such as vitamin C, folate and potassium.
Potatoes are beneficial for stomach health
Besides being a good source of fiber, the starch in potatoes is very beneficial for gut microbes. This is because it retains resistant starch that is broken down by bacteria in the stomach. Starch is practically food for bacteria and represents a necessary fuel for their function.
Potatoes can help regulate blood sugar
The resistant starch in potatoes can help with sugar regulation and appetite control. Animal studies have linked the intake of resistant starch from potatoes to better insulin sensitivity, reduced body fat and less weight gain.
One starch on humans testified that the daily intake of 30 grams of resistant starch for a month has the same effects on healthy people as on animals.
Potatoes are a source of antioxidants
Potatoes are rich in carotenoids, including lutherin and zeaxanthin, which are beneficial for eye health. Potatoes are also high in polyphenols, including chlorogenic acid and flavonoids (catechin and epicatechin).
Potatoes and weight loss
Potatoes belong to a filling food that prolongs the feeling of satiety after a meal and thus reduces calorie intake.
When compared to other foods, potatoes are particularly filling. One study of 11 men found that they consumed fewer calories when they ate boiled potatoes with a pork chop, compared to when they ate pasta or white rice as a side dish.
Potatoes are thought to help weight control because they reduce total calorie intake. Studies have shown that proteinase inhibitor 2 (PI2), a potato protein, can suppress appetite.
