The potato is a highly nutritious food. They are fat-free, cholesterol-free, and sodium free. It is an excellent source of Vitamin C and provides important B Vitamins plus minerals like potassium, copper, magnesium and iron. Potatoes are also one of our best sources of complex carbohydrates.
One medium size potato contains only 100 calories.
The following tables specify the nutritional value of potatoes and compares potatoes to many other food items. Notice the great difference in fat and calorie contents.
| The Truth about the Potato, Compare the Calories |
| Many people think they know which foods are high in calories and which are low in calories. But a direct comparison between the following foods, many of which are generally included on weight control diets, may surprise you. |
| Food |
Calories |
Fat |
| Baked Potato |
100 |
0 |
| Potato Chips (1 bag) |
200 |
10 |
| French Fries (small) |
210 |
10 |
| Hamburger (1/4 lb.) |
420 |
21 |
| Fried Chicken Breast |
400 |
24 |
| Fried Chicken Thigh |
250 |
18 |
| Milk (1 cup) |
150 |
8 |
| 1 Egg |
70 |
2.5 |
| 1 Taco |
180 |
11 |
| 1 piece of Cheese Pizza |
434 |
15 |
| Nutrition in a raw potato |
| Nutrient |
Serving Size (150 grams/5.3 oz.) |
Potato |
| Calories |
-
|
100 |
| Protein |
-
|
3 grams |
| Fat |
-
|
0 grams |
| Carbohydrates |
-
|
22 grams |
| |
| Nutrient |
Serving Size (150 grams/5.3 oz.) |
Percent of U.S. RDA (Est. 1973) |
| Vitamin A |
Trace |
- |
| Vitamin C21.43 |
- |
35% |
| Thiamin |
.061 mg |
4% |
| Riboflaving (B2) |
.049 mg |
2% |
| Niacin |
1.76 mg |
10% |
| Calcium |
14 mg |
- |
| Iron |
2.7 mg |
10% |
| Vitamin B6 |
.352 mg |
20% |
| Folic Acid |
29.8 mcg |
8% |
| Phosphorus |
78.341 mg |
8% |
| Magnesium |
29.7 mg |
8% |
| Zinc |
.524 mg |
4% |
| Copper |
.245 mg |
10% |
| Iodine |
.035 mg |
15% |
| Source: Potato Market Basket Study 1978-79. |
