Potatoes are a very large part of food that is available worldwide.
They are loved for their versatility and rich nutrient content. A study done in 2021 shows that potato consumption is related to better diet quality, higher nutrient intake, and improved nutrient adequacy.
Did you know that a 100-gram portion of potatoes meets a lot of your daily nutritional needs in addition to pleasing your taste buds?
Here are the nutrients in this common vegetable and compare them to what your body needs on a daily basis.
1. Water
A 100-gram serving of potatoes contains about 79.2 grams of water. This makes them an excellent choice for maintaining hydration. While this doesn’t replace the 2-3 litres of water needed daily, it contributes to the fluid intake, especially when included in soups or salads.
2. Energy
With 77 kcal per 100 grammes, potatoes are a moderate energy source. This is around 4% of the daily caloric needs of an average adult, who needs about 2,000 kcal. For a quick energy boost without being high in calories, potatoes are perfect.
3. Carbohydrates
Containing 17.5 grams of carbohydrates, potatoes are a great energy source. This is approximately 6% of the recommended daily intake of 275 grams. Most of this is in the form of starch, which provides sustained energy, perfect for an active lifestyle.​
4. Dietary fiber
The 2.1 grams of dietary fibre included in potatoes helps in digestion and gives is a feeling of being full. About 8% of the daily required consumption of 25–30 grams is satisfied by this. A healthy digestive system can be maintained by including potatoes in your diet.
5. Vitamin C
Potatoes provide 19.7 mg of vitamin C, which is about 22% of the 90 mg individuals need each day. They are therefore an unexpected ally for increasing immunity, promoting healthy skin, and facilitating the absorption of iron.
6. Potassium
Potatoes are rich in potassium, offering 425 mg per 100 grams, which is 9% of the daily need of 4,700 mg. Potassium helps regulate blood pressure and supports muscle and nerve function, making potatoes heart-friendly.
7. Vitamin B6
A serving of potatoes contains 0.298 mg of vitamin B6, which is 18% of the 1.7 mg individuals need each day. Because it helps create red blood cells and neurotransmitters, this vitamin is a necessity for better brain health.
8. Iron
With 0.81 mg of iron, potatoes meet 10% of men’s daily requirement of 8 mg and 4.5% of women’s, who require 18 mg. Iron helps the blood carry oxygen, which keeps you feeling energised all day.
9. Magnesium
At 23 mg per 100 grammes, magnesium makes about 6% of the 400 mg daily allowance that is advised. Energy generation, neurone function, and bone health are all significantly impacted by this mineral.
10. Folate
15 µg of folate, or 4% of the 400 µg daily recommended dose, is found in potatoes. Cell division requires folate, which is especially essential during pregnancy to avoid neural tube abnormalities.
