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potato boiled from fresh
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Potato, boiled, from fresh

🔥 131 Calories
💪 2.4g Protein
⚡ 20.1g Carbohydrates
🥑 4.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potato, boiled, from fresh
Energy density
Moderate
131 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 60% Carbohydrates · 33% Fat
Glycemic profile
Medium GI
GI 56 · GL 11
Notable signals
Low in sugarUSDA data

Nutritional Information

131
kcal/100g
Protein
2.4g
Carbohydrates
20.1g
Fat
4.9g
Glycemic Index:
56

About Potato, boiled, from fresh

Potatoes are starchy tubers originating from the Andes region of South America, cultivated for thousands of years. Known scientifically as Solanum tuberosum, they are a staple food in many cultures and are available in various varieties, including russet, red, and yellow potatoes. Boiling is a common cooking method that retains their nutrients and provides a soft texture, making them versatile in numerous dishes.

Nutritionally, boiled potatoes are low in calories, with approximately 131 calories per 100 grams. They contain significant amounts of carbohydrates, primarily in the form of starch, making them a great energy source. With about 2.4 grams of protein and a low fat content of 4.9 grams, they fit well into various diets. Additionally, they provide dietary fiber and essential vitamins and minerals, such as vitamin C and potassium, promoting overall health and wellness.

Health Benefits

Supports digestive health due to dietary fiber content.
Aids in muscle recovery because of its protein content.
Provides essential vitamins and minerals, boosting immune function.
Promotes heart health due to low saturated fat levels.
Contributes to energy production due to high carbohydrate content.
May help regulate blood pressure due to potassium.
Offers antioxidants that combat oxidative stress.
Can aid in weight management when consumed in moderation.
Supports skin health with vitamin C.
May improve mood and mental health due to carbohydrate-induced serotonin production.

Recommended Food Pairings

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Pair with grilled chicken for a balanced meal rich in protein and healthy carbs.
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Serve alongside steamed vegetables to enhance fiber and nutrient intake.
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Combine with olive oil and herbs for a flavorful, heart-healthy side.
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Mix with beans or lentils for a protein-packed vegetarian dish.
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Top with yogurt or cottage cheese for added protein and creaminess.

How to Consume

Serving size
150g, approximately 1 medium potato
Frequency
2-3 times per week
  • •Boil or steam to preserve nutrients.
  • •Avoid frying to keep it low in calories.
  • •Pair with healthy fats like olive oil for better nutrient absorption.
  • •Use in salads for added texture and nutrition.
  • •Mash with herbs instead of butter for a healthier option.

Selection & Storage

How to choose:

  • ✓Select firm potatoes without any bruises or blemishes.
  • ✓Choose potatoes that are smooth and have a uniform color.
  • ✓Avoid sprouted potatoes, as they can be toxic.
  • ✓Look for potatoes that feel heavy for their size, indicating moisture.
Storage
Store in a cool, dark place at 45-50°F (7-10°C) with low humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivity should avoid.
  • ⚠️Those on a low-carb diet may need to limit intake.
  • ⚠️Excessive consumption may lead to weight gain due to high carb content.
  • ⚠️Cooking methods like frying can increase calorie content significantly.

Frequently Asked Questions

How many calories does Potato, boiled, from fresh have?

Boiled potatoes have approximately 131 calories per 100 grams, making them a low-calorie food option while providing essential nutrients.

Is Potato, boiled, from fresh healthy?

Yes, boiled potatoes are healthy when consumed in moderation. They are low in fat, high in vitamins and minerals, and can be part of a balanced diet.

How should Potato, boiled, from fresh be stored?

Boiled potatoes should be stored in an airtight container in the refrigerator and consumed within 3-5 days for optimal freshness.

What are the benefits of eating Potato, boiled, from fresh?

Eating boiled potatoes provides numerous health benefits including improved digestive health due to fiber, a good source of vitamins, and energy due to carbohydrates.

How much Potato, boiled, from fresh can I eat per day?

A recommended portion is about 150g, which can be enjoyed 2-3 times per week as part of a balanced diet.

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