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potato boiled nfs
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Potato, boiled, NFS

🔥 126 Calories
💪 1.9g Protein
⚡ 20.4g Carbohydrates
🥑 4.3g Fat

At a glance

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

Category
Vegetables
Potato, boiled, NFS
Energy density
Moderate
126 kcal per 100g
Macro energy profile
Carb-led
6% Protein · 64% Carbohydrates · 30% Fat
Glycemic profile
High GI
GI 78 · GL 15.5
Notable signals
Low in sugarUSDA data

Nutritional Information

126
kcal/100g
Protein
1.9g
Carbohydrates
20.4g
Fat
4.3g
Glycemic Index:
78

About Potato, boiled, NFS

Potatoes, known scientifically as Solanum tuberosum, are a staple food originating from the Andean region of South America. They have been cultivated for thousands of years and are now grown in many parts of the world. Boiled potatoes, categorized as 'NFS' (not further specified), provide a versatile base for numerous dishes, ranging from simple side dishes to complex entrees. Their mild flavor and soft texture make them a favorite in various cuisines, ensuring their place in global diets.

Nutritionally, boiled potatoes offer a wealth of benefits. With approximately 126 calories per 100 grams, they are primarily composed of carbohydrates, making them an excellent energy source. They contain 1.90 grams of protein, which aids in muscle repair, and 4.30 grams of fats, mainly unsaturated, providing healthy dietary fat. Furthermore, they are low in sugars and sodium, making them suitable for various dietary plans. By including boiled potatoes in your meals, you can enhance your nutrient intake while enjoying a delicious food option.

Health Benefits

Rich source of vitamins and minerals, including potassium and vitamin C.
Promotes digestive health due to its dietary fiber content.
Low in calories, making it a great food for weight management.
Supports heart health with its potassium content, which helps regulate blood pressure.
Provides sustained energy due to its complex carbohydrates.
May help reduce bloating and improve gut health.
Versatile ingredient that can be incorporated into numerous recipes.
Contains antioxidants that may help combat oxidative stress.
Can be a filling food option, helping to control hunger.
Gluten-free, making it suitable for those with gluten intolerance.

Recommended Food Pairings

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Pair with grilled chicken for a balanced meal rich in protein and carbs.
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Serve alongside steamed vegetables for a nutritious, colorful plate.
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Combine with olive oil and herbs for a flavorful side dish.
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Mix with beans for a high-fiber, protein-rich vegetarian meal.
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Top with Greek yogurt for added creaminess and protein.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium boiled potato.
Frequency
Recommended frequency is 2-3 times per week.
  • •Boil potatoes with skins on to retain nutrients.
  • •Avoid adding excessive butter or cream to keep it healthy.
  • •Incorporate into salads for added texture and flavor.
  • •Use as a base for hearty soups and stews.
  • •Experiment with seasoning to enhance taste without added calories.

Selection & Storage

How to choose:

  • ✓Select firm potatoes free from blemishes or soft spots.
  • ✓Choose potatoes with smooth skin for better quality.
  • ✓Avoid potatoes with green spots, which indicate solanine.
  • ✓Opt for medium-sized potatoes for even cooking.
Storage
Store in a cool, dark place at temperatures between 45-50°F (7-10°C) with low humidity.
Shelf life
Refrigerated, boiled potatoes can last 5-7 days; frozen, they can last up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivity should avoid potatoes.
  • ⚠️People with certain gastrointestinal issues may experience discomfort.
  • ⚠️Excessive consumption may lead to weight gain due to high carbohydrate content.
  • ⚠️Avoid frying potatoes, which can significantly increase fat and calorie content.

Frequently Asked Questions

How many calories does Potato, boiled, NFS have?

Boiled potatoes contain approximately 126 calories per 100 grams, making them a low-calorie food option that is energy-dense.

Is Potato, boiled, NFS healthy?

Yes, boiled potatoes are healthy as they are rich in vitamins, minerals, and fiber. They provide essential nutrients like vitamin C and potassium, supporting overall health.

How should Potato, boiled, NFS be stored?

Boiled potatoes should be stored in the refrigerator in an airtight container for up to 5-7 days. If freezing, they can last for up to 3 months.

What are the benefits of eating Potato, boiled, NFS?

Boiled potatoes are beneficial for digestive health due to their fiber content, they are low in calories, and they provide essential nutrients such as potassium and vitamin C, which are important for overall health.

How much Potato, boiled, NFS can I eat per day?

It is recommended to consume boiled potatoes in moderation, about 150 grams (1 medium potato) 2-3 times per week, to maintain a balanced diet.

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