Unlocking the Nutrition & Calories in the Potato

Nutrition & Calories in the Potato

If you’ve ever been curious about the calories in the potato, prepare to be enlightened! Far from just being a comfort food carb, this starchy vegetable has plenty of calories and important nutrients in it that can help fuel your body. Let’s take a closer look at how much energy is actually packed into spuds of assorted shapes and sizes!

How Many Calories Are There in a Potato?

The caloric content of a small, medium, and large potato is as follows:

  • Calories in a small potato (about 2 inches in diameter): 130 calories
  • Calories in a medium potato (about 2.5-3 inches in diameter): 160 calories
  • Calories in a large potato (about 3-4 inches in diameter): 290 calories

It is important to note that the exact number of calories may vary depending on the type of potato and how it is prepared.

potato calories in a small, medium, and large one

Potato Nutrition Information

A potato is a rich source of vitamins, minerals, and fiber, while also being low in calories. Here’s a detailed look at the nutritional profile of a medium-sized (about 173 grams), skin-on, raw potato:

NutrientAmount per Medium-sized Raw Potato
Calories130
Protein3g
Fat<1g
Carbohydrates30g
Fiber2g
Vitamin C37% of the daily value
Vitamin B6Significant amount
PotassiumSignificant amount
MagnesiumSignificant amount
Potato Nutrition Information

Please note that these values can vary slightly depending on the size of the potato and whether it’s consumed with or without the skin. Also, the method of cooking can alter potato nutrition.

What Are the Health Benefits of Potatoes?

These delicious tubers are an excellent source of complex carbohydrates, which can help sustain energy levels and keep you feeling fuller for longer periods of time. They are also rich in fiber, which promotes healthy digestion and can even reduce the risk of colon cancer. Potatoes are also packed with essential vitamins and minerals like vitamin C, potassium, and iron. Vitamin C is an antioxidant that can boost your immune system, while potassium helps regulate blood pressure levels and iron supports healthy red blood cell production.

Frequently Asked Questions (FAQs)

Do different types of potatoes have different nutritional profiles?

Yes, different varieties of potatoes can have slightly different nutritional profiles. For example, sweet potatoes are higher in vitamin A than regular white potatoes.

Are potatoes good for athletes?

Potatoes can be a good choice for athletes due to their high carbohydrate content, which can provide energy for physical activity.

How many calories are in mashed potatoes?

The number of calories in mashed potatoes can vary depending on the recipe and serving size, but on average, one cup of mashed potatoes contains around 210 calories.

Can potatoes be part of a heart-healthy diet?

Yes, potatoes can be part of a heart-healthy diet when consumed in moderation and prepared in a healthy way (such as baked or boiled instead of fried).

Can potatoes contribute to high blood sugar levels?

Potatoes are starchy vegetables and can cause a quick rise in blood sugar levels, especially if they are consumed in large amounts or prepared with added fats (like french fries).

How many calories are in mashed potatoes?

The number of calories in mashed potatoes can vary depending on the recipe and serving size, but on average, one cup of mashed potatoes contains around 210 calories.

Bottom Line

Not only do potatoes offer carbohydrates for energy, but they also boast significant amounts of vitamin C and potassium. They’re also incredibly tasty and easy to make, so if you’re looking for an accessible way of getting essential vitamins and minerals into your meals, the potato is a great choice! When considering what side dish to serve with your meal tonight, consider the humble potato – it may just surprise you!

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