Quick Overview
7.4 / 10
Health Score
Potato is a starchy vegetable known for potassium and filling starch. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeStarchy vegetable
Main energy sourceCarbohydrates
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forPotassium and filling starch
Processing levelWhole or minimally processed food
Calories
77 kcal
Approximate calories per 100 g of potato.
Protein
2.0 g
Potato provides approximately 2.0 g protein per 100 g.
Water
79 g
Potato contains approximately 79 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
17.5 g
Carbohydrates
Total carbs17.5 g
Fiber2.2 g
Net carbsApprox. 15.3 g
Total sugarApprox. 0.8 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Potato contains approximately 0.1 g fat per 100 g.
Total fat0.1 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
Vitamin CContributes to normal body functions
Vitamin B6Contributes to normal body functions
NiacinContributes to normal body functions
FolateContributes to normal body functions
Minerals
PotassiumImportant dietary mineral
ManganeseImportant dietary mineral
MagnesiumImportant dietary mineral
PhosphorusImportant dietary mineral
Potato nutrition summary
Potato can fit into a balanced diet and is especially useful for potassium and filling starch.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Vitamin C, Vitamin B6.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Potato generally has a moderate to high glycemic impact, depending on portion size and preparation.
Estimated categoryModerate to high
Fiber effectFiber can slow digestion
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Potato is usually easy to digest for most people, but individual tolerance can vary.
Fiber2.2 g
Gut effectOften neutral to positive
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Potato can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
Resistant starchNaturally occurring food compound
Chlorogenic acidNaturally occurring food compound
CarotenoidsNaturally occurring food compound
Phenolic acidsNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient