Potato Nutrition Facts: Complete 100g Breakdown

Potatoes provide 77 calories, 17.5g carbohydrates, 2.1g fiber, 2.0g protein, and 421mg potassium per 100g. They're naturally fat-free and offer significant vitamin C (19.7mg), vitamin B6 (0.2mg), and magnesium (23mg), making them a nutrient-dense staple food when prepared healthily.

Discover exactly what's inside every bite of this versatile staple. Whether you're tracking macros, managing dietary needs, or simply curious about this global food favorite, understanding potato nutritional value per 100g gives you precise data for informed eating decisions. This comprehensive breakdown delivers science-backed facts you can trust for meal planning, dietary management, and optimizing your nutrition.

Complete Potato Nutrition Profile: Raw Potatoes Per 100g

Based on USDA FoodData Central's latest analysis, here's the complete nutritional composition of raw potatoes with skin. These values represent average measurements across common varieties like Russet, Yukon Gold, and red potatoes.

Nutrient	Amount	% Daily Value*
Calories	77 kcal	4%
Total Fat	0.1g	0%
Carbohydrates	17.5g	6%
Dietary Fiber	2.1g	8%
Sugars	0.8g	-
Protein	2.0g	4%
Vitamin C	19.7mg	22%
Vitamin B6	0.2mg	12%
Potassium	421mg	9%
Magnesium	23mg	6%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, 2023

How Potato Nutrition Changes With Preparation

Your cooking method dramatically impacts potato nutritional value per 100g. Understanding these variations helps you maximize health benefits while minimizing unwanted additions.

Raw vs. Cooked Potato Comparison

Boiling potatoes with skin retains most nutrients, while frying significantly alters the profile:

• Boiled potatoes (with skin): Retain 90% of potassium and 60% of vitamin C compared to raw. Water-soluble vitamins leach into cooking water.
• Baked potatoes (with skin): Preserve nearly all potassium and fiber content. Vitamin C decreases by about 25% during baking.
• Fried potatoes: Increase calorie density to 312kcal per 100g and add significant fat content (14.7g). Most vitamins degrade during high-heat frying.
• Mashed potatoes (prepared without additions): Approximately 95kcal per 100g with similar micronutrient profile to boiled potatoes.

According to research published in the Journal of Agricultural and Food Chemistry, boiling potatoes with skin preserves more nutrients than peeling before cooking. The study found that keeping the skin on during boiling retained 83% of the original potassium content versus 72% when peeled.

Potatoes in Your Daily Nutrition Plan

Understanding how potato nutritional value per 100g fits into your daily requirements helps optimize meal planning. A medium potato (about 150g) provides:

• Nearly one-third of your daily vitamin C needs
• 14% of your recommended potassium intake
• 12% of your daily fiber requirement
• Approximately 115 calories when baked with skin

Registered dietitians recommend pairing potatoes with protein sources and non-starchy vegetables to create balanced meals. The naturally occurring resistant starch in cooled potatoes (about 3.2g per 100g when cooled after cooking) provides additional gut health benefits according to research from the National Institutes of Health.

Comparing Potato Varieties: Nutritional Differences

Not all potatoes deliver identical nutritional value per 100g. Different varieties offer distinct profiles:

• Sweet potatoes: Higher in vitamin A (709μg per 100g) and calories (86kcal), but similar potassium content
• White potatoes: Slightly higher protein content (2.1g vs 1.6g) and vitamin C
• Red potatoes: Marginally higher in certain antioxidants like anthocyanins
• Purple potatoes: Contain 4-5 times more antioxidants than white varieties according to USDA research

A comprehensive analysis by the International Potato Center revealed that purple and red potato varieties contain significantly higher levels of phenolic compounds and anthocyanins compared to white-fleshed varieties. These compounds contribute to the vegetables' antioxidant capacity, which may provide additional health benefits beyond basic nutrition.

Practical Applications: Using Potato Nutrition Data

Transform this nutritional knowledge into actionable eating strategies:

For Weight Management

With only 77 calories per 100g, potatoes provide substantial volume and satiety. Research from the University of Sydney's Glycemic Index Research Service shows boiled potatoes have a satiety index score of 323 (compared to white bread at 100), making them exceptionally filling per calorie.

Dietary Considerations

Individuals managing blood sugar should note that potatoes have a moderate glycemic index (78 for boiled), but cooling cooked potatoes reduces their glycemic impact by increasing resistant starch content. The American Diabetes Association recommends pairing potatoes with vinegar or acidic components to further lower post-meal blood sugar spikes.

Maximizing Nutrient Retention

To preserve maximum nutritional value per 100g:

• Cook with skin intact whenever possible
• Use minimal water when boiling
• Avoid overcooking to prevent nutrient leaching
• Let cooked potatoes cool before eating to increase resistant starch

Common Misconceptions About Potato Nutrition

Several myths persist about potato nutritional value that contradict scientific evidence:

• "Potatoes are just empty carbs" - False. They provide significant potassium, vitamin C, and fiber.
• "All the nutrition is in the skin" - Partially true. While the skin contains about half the fiber, many nutrients distribute throughout the flesh.
• "Potatoes cause weight gain" - Misleading. Their preparation method determines calorie density, not the potato itself.

The Academy of Nutrition and Dietetics emphasizes that potatoes' nutritional value per 100g makes them a valuable component of balanced diets when prepared using healthy cooking methods. Their naturally fat-free composition and nutrient density support their inclusion in various dietary patterns.

Historical Context of Potato Nutrition Research

Potato nutritional understanding has evolved significantly over time. In the 1940s, researchers first identified potatoes as a valuable vitamin C source during wartime food shortages. By the 1970s, scientists documented their potassium content, recognizing potatoes as a significant dietary source of this essential mineral. Modern research focuses on potato antioxidants and resistant starch benefits, with studies published in journals like Nutrients revealing new dimensions of potato nutritional value per 100g.

Practical Takeaways for Health-Conscious Eaters

Armed with accurate potato nutritional value per 100g data, you can make informed choices:

• Choose colorful varieties for enhanced antioxidant benefits
• Keep skins on to maximize fiber and nutrient retention
• Cool cooked potatoes to increase resistant starch content
• Pair with healthy fats like olive oil to enhance nutrient absorption
• Balance with protein and vegetables for complete meals

Remember that preparation method significantly impacts the final nutritional profile. Baking, boiling, or steaming preserves most nutrients, while frying adds substantial fat and calories. By understanding potato nutritional value per 100g in various forms, you can enjoy this versatile food as part of a healthy, balanced diet.

How many calories are in 100g of boiled potatoes?

Boiled potatoes with skin contain approximately 87 calories per 100g. This is slightly higher than raw potatoes (77 calories) due to water loss during cooking, but still represents a nutrient-dense, moderate-calorie food option.

Are potatoes high in carbohydrates?

Yes, potatoes contain 17.5g of carbohydrates per 100g, primarily as starch. However, they also provide 2.1g of fiber and have a moderate glycemic index. When cooled after cooking, they develop resistant starch, which has beneficial effects on gut health and blood sugar management.

What makes potatoes a good source of potassium?

Potatoes provide 421mg of potassium per 100g, making them an excellent source of this essential mineral. A single medium potato contains more potassium than a banana. Potassium supports healthy blood pressure, nerve function, and muscle contractions, making potatoes valuable for cardiovascular health.

Do potatoes lose nutrients when cooked?

Some nutrient loss occurs during cooking, particularly water-soluble vitamins like vitamin C. Boiling can reduce vitamin C content by 20-30%, but keeping the skin on preserves more nutrients. Baking retains most minerals like potassium. Cooling cooked potatoes increases resistant starch, adding gut health benefits not present in raw potatoes.

Are colored potato varieties more nutritious?

Yes, purple and red potato varieties contain significantly higher levels of antioxidants than white potatoes. Research from the USDA shows purple potatoes have 4-5 times more phenolic compounds and anthocyanins, which provide additional health benefits including reduced inflammation and improved vascular function.