Potatoes- Calories, Health and Nutritional Benefits

Potatoes grow from the roots of Solanum tuberosum, under the grounds and as a starchy and tuberous crop. Generally, potatoes urge the people to think about boiling, baking, and frying, as potatoes are frequently served as snacks or a side dish. Most commonly, potato-based foods comprise of French fries, potato chips, potato flour and many more meals. They primarily come in many different shades of brown color. Along with that, yellow, red and purple are also present in different regions. They contain significant amounts of vitamins and minerals including Vitamin C, potassium and many more. The below mentioned are the list of health and nutritional benefits of Potatoes.


Nutrition and Calories in a Potato

When we consider a boiled potato, then you can estimate 0.14 grams of fat, 27.38 grams of carbohydrates, 2.54 grams of proteins and 118 calories in total.

One medium baked potato of 6.1 ounces or 173 grams contains:

  • Calories:161
  • Fat:2 grams
  • Vitamin C:28% of the RDI
  • Protein:3 grams
  • Niacin:12% of the RDI
  • Carbohydrates:6 grams
  • Fiber:8 grams
  • Vitamin B6:27% of the RDI
  • Phosphorus:12% of the RDI
  • Potassium:26% of the RDI
  • Manganese:19% of the RDI
  • Magnesium:12% of the RDI

(RDI means the Reference Daily Intake)


Health and Nutritional Benefits of Potatoes


  1. Improvement in Digestion

Digestion is a severe problem among today’s generation, and resistant starch plays a vital role in the recovery of it. The resistant starch is highly beneficial for the growth of gut bacterias, which improve the colon’s defenses. Go through the below-mentioned points to know the working and benefits of resistant starch.

  • Resistant starch enters into the large-intestine, and then bacterias do the conversion of it into short-chain fatty acids.
  • Short chain fatty acids are resources of food for gut bacterias.
  • The fatty acid butyrate reduces inflammation in the colon, and reduce the risk of colorectal cancer.
  • Butyrate also helps the patients to get rid of inflammatory bowel disorders such as ulcerative colitis and diverticulitis.

In simple terms, they can improve your digestion if taken reasonably.

  1. Gluten-free food

Generally, we use spelt, wheat, barley or rye as a significant part of our meal, but you must be aware that these contain high amounts of gluten. But, potatoes offer gluten-free foods to the people due to which one can get rid of celiac diseases. The symptoms of such disorders are:

  • Sharp pain in the stomach
  • Long-term diarrhea
  • Constipation
  • Unwanted bloating of belly
  • Irritating skin rashes.

But, if you consume a gluten-free diet, then you can put a halt on the symptoms which makes us feel uncomfortable. White potatoes are preferred over the colored ones for getting gluten-free content.

(Note: If you are also struggling with the celiac disease, then make it sure to read the list of ingredients while consuming a potato dish.)

  1. Controlling of Blood sugar levels

When it comes to managing blood sugar, one can consider potatoes on the top of the list of beneficial foods. The reason behind it is that it contains resistant starch, which helps in reducing the insulin resistance. The most of the benefits are for the people who have type-2 diabetes. Even the studies have interpreted that people can reduce insulin resistance by 33 percent if they consume 30 grams of resistant starch on a daily basis. There is one another tact too for which you need to boil the potatoes and store them in the refrigerator overnight. This can help in increasing the resistant starch content of potatoes. Along with this, try to have resistant starch in the meals if you want to remove excess blood sugar.

  1. Versatile in nature

Along with having nutritional properties, potatoes do serve as an incredible filling. “Filling” directly points towards a high score on satiety index. When we consider a boiled potato, then you can estimate 0.14 grams of fat, 27.38 grams of carbohydrates, 2.54 grams of proteins and 118 calories in total. The numbers show the richness of nutrients in the potatoes. The boiled potatoes are known for having 323 scores on the satiety index, which is quite a good score and make the potatoes fall into the category of healthy foods. A potato protein called as potato proteinase inhibitor 2 (PI2), which increase the release of cholecystokinin (CCK), and that may help the body to feel the fullness all the time.

(Final words: Boiled potatoes are highly recommended to people who eat more than they need.)

  1. Contribute to the immune system

If you want to maintain good bowel health and to improve the immune system, then potato salad can be a perfect pick. Even the researches have proved that raw potato starch can lead to healthier bowel and decrease white blood cell levels. The cells contain leucocytes and lymphocytes in the blood. One cup of potato salad contains 358 calories in total which is comprised of 20.50 grams of fat, 27.92 grams of carbohydrates, and 6.70 grams of proteins.

(Note: To get an improvement in the immune system of the body, you should intake cold potato or in the form of salad.)

  1. A package full of nutrients

When it comes to the providing nutrients, then one may consider the them on the top of the list. The baked potatoes are best in the long list of varieties. It is better to intake along with the skin. We have already discussed about it’s nutritional and calorie value above.

This distribution of nutrients is enough to describe the benefits of potato either nutritional or health benefits.

  1. Increase in metabolism

Potatoes are highly abundant in carbohydrates, due to which one can complete the deficiency of essential nutrients and can get the high doses of energy. It reduces the toxicities of cells and tissues which comes as a result of free-radical induced proteins, lipid, carbohydrate, and DNA damage. The potatoes contain high amounts of antioxidants due to which it is easy to understand that the dishes made up of potatoes contribute to the health of a person.

  1. Better functioning of muscles

Bodybuilders usually follow a particular diet plan either offered by their trainer or by their diet nutrition experts. The strict nutrition plan helps a person in improving muscle mass and increasing the tendency of favorable outcomes regarding strength. One potato can provide 26 carbohydrates, 2 grams of dietary fiber and 1 gram sugar along with these. Even the world-class professional bodybuilders recommend eating a mixture of sweet and baked potatoes.

(Final words: Potatoes are highly beneficial for getting specific amounts of carbohydrates, and the 110 calories of potato are sufficient to attain essential nutrients.)

  1. Provides potassium to health

Potassium is one of the major constituents or can say the ingredients which must be present in your meals. While considering the list of vegetables or fruits providing high amounts of potassium, then the white potatoes should be discussed at the top. Now, the point comes that why the body needs potassium, you can justify the answer with the following benefits.

  • Stimulation of the nerves
  • Helps in responding to the contraction of muscles
  • Potatoes keep a check on the heart muscles
  • It adds essential nutrients to the diet
  1. Antioxidant properties

Potatoes are highly beneficial for health, and that is evident from its antioxidant properties. In actual, potatoes contain an abundant amount of flavonoids, carotenoids, and the phenolic acids. These compounds neutralize the effect of harmful molecules which damage the processes of the body. Those harmful molecules are free radicals, which combine to emphasize the risk of heart diseases, diabetes, and cancer diseases. The potatoes help the person to get health benefits by reducing the risk of chronic diseases. A medium potato comprises of 164 calories, and when we bake that potato, then it can become a warming and nutritious treat for winter seasons. Generally, it is recommended to intake colored potatoes instead of the white ones as russet potatoes contain about 168 calories whereas white potatoes serve with 119 calories only.


Wrapping up the benefits mentioned above, one can clearly understand the importance of potatoes in your diet. In simple words, it is not wrong to say that potatoes have countless nutritional and health benefits from increasing metabolism to losing weight. The need is to recognize that which potato is best to accomplish your need or requirement. Hence, keep a check on the type or color of potato before consumption.

Sagar Papneja

For me, health is about sustainable living and consuming environmentally conscious food; I am a vegan.

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