Cratox AI
Potatoes, white, flesh and skin - nutritional information
🥬

Potatoes, white, flesh and skin

🔥 92 Calories
💪 2.1g Protein
⚡ 21.1g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Potatoes, white, flesh and skin
Energy density
Moderate
92 kcal per 100g
Macro energy profile
Carb-led
9% Protein · 90% Carbohydrates · 1% Fat
Glycemic profile
High GI
GI 78 · GL 16
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

92
kcal/100g
Protein
2.1g
Carbohydrates
21.1g
Fat
0.1g
Glycemic Index:
78

About Potatoes, white, flesh and skin

Potatoes, white, flesh and skin, are a staple food originating from the Andean region of South America, where they were first cultivated over 7,000 years ago. Today, they are one of the most widely consumed vegetables around the world. Known for their versatility, potatoes can be prepared in numerous ways, including boiling, baking, frying, and mashing, making them a popular choice in various cuisines.

Nutritionally, white potatoes are low in calories, providing approximately 92 calories per 100 grams. They are a good source of carbohydrates, primarily starch, which supplies energy. With 2.10 grams of protein and minimal fat content, they are a healthy addition to many diets. Potatoes also contain dietary fiber, vitamins, and minerals, including vitamin C and potassium, supporting overall health and well-being.

Health Benefits

Rich in vitamins and minerals, particularly vitamin C and potassium.
Support digestive health due to high fiber content.
Provide quick energy due to carbohydrate content.
Contain antioxidants that may reduce oxidative stress.
Help regulate blood pressure with potassium.
Support muscle function with essential minerals.
Promote a feeling of fullness, aiding weight management.
Are gluten-free, making them suitable for those with gluten intolerance.
Can be prepared in numerous healthy ways, enhancing dietary variety.
Support skin health due to vitamin C content.

Recommended Food Pairings

🥗
Potatoes and broccoli - Together, they create a nutrient-rich dish, combining the fiber of potatoes with the vitamins in broccoli.
🥗
Potatoes and salmon - The healthy fats in salmon balance the carbohydrates in potatoes, creating a satisfying meal.
🥗
Potatoes and herbs - Fresh herbs like rosemary or parsley enhance flavor without adding calories, making potatoes more appealing.
🥗
Potatoes and yogurt - A dollop of yogurt can add creaminess and probiotics, improving gut health.
🥗
Potatoes and beans - This combination offers a complete protein profile, making it ideal for plant-based diets.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium potato.
Frequency
Recommended frequency is 2-3 times per week.
  • •Boil or bake instead of frying to reduce fat intake.
  • •Pair with healthy fats like olive oil for better nutrient absorption.
  • •Use the skin to maximize fiber and nutrient intake.
  • •Incorporate into soups and stews for added texture and flavor.
  • •Experiment with herbs and spices for healthier seasoning options.

Selection & Storage

How to choose:

  • ✓Select firm potatoes without blemishes or soft spots.
  • ✓Choose potatoes with a smooth skin and even color.
  • ✓Avoid those with sprouts or green patches, indicating toxicity.
  • ✓Look for medium-sized potatoes for consistent cooking.
Storage
Store in a cool, dark, and dry place at temperatures between 7-10°C (45-50°F) with low humidity.
Shelf life
Refrigerated potatoes can last up to 2-3 weeks; frozen potatoes can last up to 10-12 months.

Warnings & Contraindications

  • ⚠️Individuals with nightshade allergies should avoid potatoes.
  • ⚠️Those with diabetes should monitor portion sizes due to high glycemic index.
  • ⚠️Excessive consumption can lead to weight gain due to high carbohydrate content.
  • ⚠️Avoid eating green potatoes as they contain solanine, which can be toxic.

Frequently Asked Questions

How many calories does Potatoes, white, flesh and skin have?

Potatoes, white, flesh and skin contain approximately 92 calories per 100 grams, making them a low-calorie food option that can fit well into many diets.

Is Potatoes, white, flesh and skin healthy?

Yes, they are healthy when prepared correctly. They are rich in vitamins, especially vitamin C and B6, and contain essential minerals like potassium, making them a nutritious addition to a balanced diet.

How should Potatoes, white, flesh and skin be stored?

Potatoes should be stored in a cool, dark, and dry place to prevent sprouting and deterioration. Avoid refrigeration as cold temperatures can negatively affect their flavor and texture.

What are the benefits of eating Potatoes, white, flesh and skin?

Eating white potatoes provides a good source of energy due to their carbohydrate content, promotes digestive health through fiber, and supplies essential vitamins and minerals that support overall health.

How much Potatoes, white, flesh and skin can I eat per day?

A recommended serving size is about 150 grams, or one medium potato, consumed 2-3 times per week can be part of a healthy diet, balancing it with other vegetables and proteins.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play