One medium potato (150g, baked with skin) contains 161 calories, 37g carbohydrates, 4.3g protein, 3.8g fiber, and delivers 28% of your daily vitamin C, 26% of potassium, and 25% of vitamin B6 needs. This nutrient-dense package makes potatoes a valuable addition to balanced diets when prepared wisely.
When you're tracking your food intake or planning balanced meals, knowing the exact nutritional value of 1 potato becomes essential. Whether you're managing dietary restrictions, optimizing athletic performance, or simply making informed food choices, having precise data at your fingertips transforms how you incorporate this versatile vegetable into your eating pattern.
Complete Nutritional Profile of One Medium Potato
Based on USDA FoodData Central measurements for a 150g baked potato with skin, here's the comprehensive breakdown you need for accurate meal planning:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 161 | 8% |
| Total Carbohydrate | 37g | 13% |
| Dietary Fiber | 3.8g | 14% |
| Sugars | 1.7g | - |
| Protein | 4.3g | 9% |
| Potassium | 926mg | 26% |
| Vitamin C | 17mg | 28% |
| Vitamin B6 | 0.4mg | 25% |
| Magnesium | 42mg | 10% |
| Iron | 1.1mg | 6% |
This complete nutritional profile comes directly from the USDA FoodData Central database, the most authoritative source for standardized food composition data in the United States. The values represent a medium potato (150g) baked with skin, which preserves maximum nutrients compared to peeled or processed preparations.
How Potato Preparation Affects Nutritional Value
Understanding the nutritional content of one potato requires considering preparation methods, as these significantly impact the final nutrient profile:
- With skin: Retains nearly double the fiber and higher concentrations of vitamins and minerals concentrated near the skin
- Boiled: Loses some water-soluble vitamins to cooking water (about 10-15% of vitamin C)
- Baked: Preserves most nutrients when cooked at proper temperatures (375-400°F)
- Fried: Adds significant fat and calories (a medium french fry serving contains 365 calories)
Research published in the Journal of Agricultural and Food Chemistry confirms that boiling potatoes with skin intact preserves up to 83% of vitamin C content compared to 60% when peeled before boiling. This demonstrates why preparation method matters when evaluating the actual nutritional value of 1 potato in your diet.
Putting Potato Nutrition in Context
When assessing the nutritional value of one potato, consider these important contextual factors:
Carbohydrate Quality
Despite common misconceptions, potatoes contain complex carbohydrates with a moderate glycemic index (around 58 for baked potato). The fiber content (3.8g per medium potato) slows glucose absorption, making them suitable for most eating patterns when portion-controlled. The Harvard T.H. Chan School of Public Health notes that whole food sources of carbohydrates like potatoes provide valuable nutrients often missing in refined carbohydrate sources.
Nutrient Density Comparison
Compared to other common starches, potatoes deliver superior potassium and vitamin C content. A medium potato contains more potassium than a banana and more vitamin C than a tomato. This makes potatoes particularly valuable for populations at risk of potassium deficiency, which affects nearly 98% of Americans according to the National Institutes of Health.
Practical Applications for Different Dietary Needs
Understanding the precise nutritional value of 1 potato allows for strategic incorporation into various eating patterns:
For Active Individuals
The carbohydrate-protein ratio in potatoes (approximately 8.6:1) aligns well with sports nutrition recommendations for post-exercise recovery. Consuming a medium potato with a lean protein source within 45 minutes after training optimizes glycogen replenishment.
For Weight Management
With 161 calories and high satiety value, potatoes can support weight management when prepared without added fats. A study in the European Journal of Clinical Nutrition found boiled potatoes ranked highest for satiety among 38 common foods, keeping people feeling full longer per calorie consumed.
Special Considerations
Individuals managing diabetes should pair potatoes with protein and healthy fats to moderate blood sugar response. The American Diabetes Association recommends treating one medium potato as one carbohydrate choice (15g carbs) and monitoring personal glucose response.
Common Misconceptions About Potato Nutrition
Several myths persist about potato nutrition that deserve clarification based on current research:
- "Potatoes are just empty calories" - False: They provide significant potassium, vitamin C, and fiber
- "All the nutrition is in the skin" - Partially true: While the skin contains concentrated fiber and some nutrients, substantial nutrition exists throughout the potato
- "Potatoes cause weight gain" - Misleading: Potatoes themselves are low in calories; preparation methods and portion sizes determine their impact on weight
The Academy of Nutrition and Dietetics emphasizes that potatoes, as whole foods, contribute valuable nutrients to balanced diets when consumed as part of varied eating patterns. Their position paper confirms that starchy vegetables like potatoes play an important role in meeting daily vegetable recommendations.
Maximizing Nutritional Benefits
To get the most nutritional value from your potatoes:
- Always cook with skin intact when possible
- Cool cooked potatoes before eating to increase resistant starch content by up to 50%
- Pair with vitamin C-rich foods to enhance iron absorption
- Avoid deep-frying to maintain favorable nutrient-to-calorie ratio
- Store properly in cool, dark place to preserve nutrient content
Research from the University of Leeds demonstrates that cooling cooked potatoes creates resistant starch, which functions like fiber in the digestive system and provides additional metabolic benefits. This simple preparation tweak transforms how your body processes the carbohydrates in potatoes.
Frequently Asked Questions
How does the nutritional value of one sweet potato compare to a regular potato?
Sweet potatoes contain more vitamin A (as beta-carotene) and slightly more fiber, while white potatoes provide more potassium and vitamin C. Both are nutrient-dense options with different nutritional strengths.
Does the nutritional value change significantly between potato varieties?
While minor variations exist, most common varieties (Russet, Yukon Gold, red potatoes) have similar nutritional profiles. Russets tend to be slightly higher in potassium, while colored varieties may contain additional phytonutrients.
Are potato nutrients affected by storage conditions?
Yes, improper storage accelerates nutrient loss. Store potatoes in a cool, dark, well-ventilated place (45-50°F). Exposure to light increases solanine content and degrades vitamin C. Avoid refrigeration, which converts starch to sugar.
How does potato nutrition compare to other common starches?
Per 100g, potatoes contain more potassium than rice or pasta, comparable fiber to whole wheat pasta, and significantly more vitamin C than other starches. They provide a unique nutrient combination not found in other carbohydrate sources.
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