Health and Nutrition
Health and Nutrition

All about potato > Health and nutrition

Misinformation and misconceptions regarding the nutritional value of the potato abound. In fact, an average baked potato (150 g / 5.3 oz) with the skin contains:

  • As much vitamin C than in 3 small peaches and 45% of the daily value
  • More fibers than a oatmeal bowl
  • As much fibers than a slice of whole grain bread
  • 2 times more potassium than a banana
  • More iron than a cup (250 ml) of spinach
  • And less calories than a white rice serving
  • All for only 110 calories and no fat.

Eating 1 potato represents 2 vegetable servings


Nutritional values per 100 g with skin, steamed

Calories 82
Carbs 18,3 G
Proteins 1,8 G
Fat 0,1 G

C 13 mg
B1 0,11 mg
B2 0,02 mg
B3 1,44 mg
B6 0,3 mg

Potassium 379 mg
Magnesium 22 mg
Phosphorus 44 mg
Iron 0,31 mg
Fibers 1,8 G


Vitamins in an average potato

Vitamin A 17.0
Vitamin C : 42.0 mg
Vitamin D : ~
Vitamin E : 0.0 mg
Vitamin K : 3.4 mcg
Thiamin : 0.2 mg
Riboflavin : 0.1 mg
Niacin : 2.3 mg
Vitamin B6 : 0.4 mg
Folate : 38.3 mcg
Vitamin B12 : 0.0 mcg

Minerals in an average potato

Calcium : 19.2 mg
Iron : 1.1 mg
Magnesium : 44.7 mg
Phosphorus : 132 mg
Potassium : 867mg
Sodium : 12.8 : mg
Zinc : 0.6 mg
Copper : 0.2 mg
Manganese : 0.3 mg
Selenium : 0.6 mcg

Carbo facts

One of the most popular nutritional myths today concerns the dietary evils of carbohydrates. Despite the media hype, scientific evidence indicates that when consumed in normal amounts...

  • Carbohydrates DO NOT cause weight gain and obesity
  • Carbohydrates DO NOT automatically cause blood sugar "spikes" and insulin "surges"
  • Carbohydrates DO NOT cause diabetes, heart disease or cancer.

Carbohydrates are the body's primary fuel source. Muscles prefer them and the brain relies on them. In fact, carbohydrates are so crucial to the body that if you severely cut them from your diet, your body will begin to breakdown muscle and other protein-containing tissues-your heart and other vital organs-in order to make them.

Leading nutrition experts agree that weight gain is a result of consuming more calories than you expend, regardless of where those calories come from - carbohydrates, protein or fat. Maintaining that important calorie balance is easier with a diet that is rich in a variety of fruits and vegetables, as these foods tend to be low in calorie content, yet high in essential nutrients.


Source : table de composition Ciqual ANSES 2008 (100 g)

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