Read about the nutrition facts, health benefits, nutritional value and calories found in Potato

Potato Nutrition

Potato, a starchy tuberous crop grown all over the world, is an essential food item in the recipes of many countries around the world. Apart from food grains rice, wheat and maize, potato is the highest consumed crop in the world. While no vegetable dish is complete without the presence of potatoes in it, there are several countries where only potato is the principal food. The tuber which was discovered close to four centuries ago in the regions surrounding the Andes Mountains has today found a place in the cuisine of every region of the world. But due to the high content of carbohydrates and calories, potatoes have been an avoided vegetable by many. Well, the fact is that potatoes are filling and non-fattening, contradictory to the popular belief that most of us are living with. Besides, you will be more delighted to know that potatoes have more in store for you than just those unwanted calories, ensuring that you stay healthy. Listed here are some healthful benefits of consuming potatoes, making them an essential food in your health diet.



The first potato plant was discovered in Peru in South America. During the late 3000 BC and early 2000 BC, potato was grown as a domestic plant in Peru. Later, the Peruvians realized that potatoes grown in cold storehouses were equally rich in nutrients. This led to the cultivation of potatoes in the form of chunos, the tuber plant when exposed to cold night air. Potato first reached Europe via the hands of sailors traveling from Peru to Spain. Historians are of the opinion that these sailors carried potatoes and maize to suffice their food requirements during the trip and ended up growing the tuber in Europe. It was during the 16th century that potato cultivation became prominent in Ireland, Scotland and England. Slowly potato began to invade the homes of all classes of people in Europe, from the peasants and army to the middle classes. However, it was only in the 19th century that potato crops were first seen in France and from there they spread to Germany. During the early 19th century, potatoes were seen as only an alternative to turnips and rutabaga in European cuisines. The Russian Federation, Poland, India, China and the United States are the leading producers of potatoes currently.


Health Benefits of Aaloo (Potato)


  • Contrary to the popular belief that potatoes should be avoided because they are rich in starch, medical reports today claim that potatoes should be consumed as they help in enriching the body with essential nutrients. Potatoes are rich in phytochemicals which help in fighting against respiratory diseases, cardiovascular ailments and several types of cancer.

  • People suffering from high blood pressure should consume potatoes in large quantities. Potato contains a compound known as kukoamine which helps in lowering blood pressure.

  • Potato is rich in vitamin B6 which aids in building and repairing body cells. This vitamin leads to the production of enzymes in the body, which in turn leads to chemical reactions which cause cell repairs. Apart from repairing of human body and brain cells, this nutrient is responsible for the production of the molecule amine in the human body, which helps in transmissions between different nerves of the human nervous system.

  • Potatoes are highly effective in relieving high blood pressure caused due to tension, indigestion, nature of food and several other reasons. The fiber content is known for lowering cholesterol and improving the functioning of insulin in the body, thereby lowering blood pressure.

  • The fiber content of potato helps in lowering plasma cholesterol and triglyceride concentration in the human body.

  • Potato contains large quantities of starch which helps to improve insulin sensitivity and glucose tolerance.

  • Potatoes make an ideal food for people who are lean and thin. With mounds of carbohydrates and proteins, they help in promoting weight gain.

  • Easy to digest, potatoes help in facilitating the digestion process, especially for people who cannot digest hard food but require energy, such as patients and babies.

  • Potatoes have vitamin C, vitamin B-complex, potassium, magnesium, phosphorus and zinc in significant amounts which are beneficial for the skin. They are great for curing pimples, spots, burns and even help in softening and cleaning the skin, particularly around elbows, back of the palms, and so on.

  • The vitamin C content in potatoes is helpful for preventing the dreaded deficiency disease scurvy and its symptoms, like cracked lip corners, spongy and bleeding gums, and frequent viral infections.

  • Potatoes have essential nutrients that help in providing relief to rheumatism due to the high starch or carbohydrate content that increases weight and reverses the effects of this disorder.

  • They are important for alleviating the symptoms of low iron intake, like lack of energy, dizziness, headache and anemia due to considerate amounts of iron present. Besides, they also have copper which is essential for red blood cell formation.


Nutritional Value & Calories In Potatoes 

Amount: 1 cup

Total Weight: 150 g


Basic Components

2.5 g
119 g
1.7 g
6 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
24 g
Dietary Fiber
3.6 g
20 g
1.7 g

Fats & Fatty Acids

Total Fat
150 mg
Saturated Fat
39 mg
Monounsaturated Fat
3 mg
Polyunsaturated Fat
65 mg
Omega-3 Fatty Acids
15 mg
Omega-6 Fatty Acids
48 mg
Vitamin A
12 IU
Vitamin C
30 mg
Vitamin E
15 mcg
Vitamin K
2.4 mcg
107 mcg
51 mcg
1.6 mg
Vitamin B6
305 mcg
27 mcg
Pantothenic Acid
422 mcg
18.2 mg
0.3 mg
14 mg
780 mcg
32 mg
93 mg
611 mg
24 mg
435 mcg
174 mcg
218 mcg
0.45 mcg

How many calories in potatoes (per 100 gm)

Potatoes have about 69 calories per 100 gm of weight.


How to Buy Potatoes


·         Try to purchase potatoes from a bulk display. Potatoes packaged in plastic bags may often be shriveled, discolored, and may also have sprout growth. These reduce the nutritional value of potatoes.

·         Potatoes that you purchase should be smooth and firm.

·         Make sure that the potatoes are not discolored or covered with blemishes.


Potato Storage Tips


The storage of potatoes needs special attention because the potato plant decomposes rapidly. Decomposition, in turn, leads to the breakdown of starch, the most essential nutrient in potato. Listed below are some storage tips for potatoes:


  • The storage area for a potato plant should be dark.

  • Storage area temperatures should not exceed 4 degrees in case of long-term storage and 7 degrees in case of short-term storage. Potatoes can be stored for more than ten months if temperature and light are maintained.

  • Ventilation is very important in potato storage area or potato warehouse. Use mechanical ventilation to stop the occurrence of condensation and gathering of carbon dioxide in the potato warehouse.

  • While these were some of tips to be kept in mind for storage of potatoes in large storehouses, the storage tips for keeping the tubers fresh at home are different. Store potatoes in a paper bag and keep it in a dark, cool and well ventilated place. You may place the potato packet at normal room temperatures also.

  • Do not refrigerate potatoes as black spots can occur on the surface. The black spots lead to the conversion of starch into sugar upon decomposition which lends an unpleasant sweet taste to the potato.

  • All types of potatoes should not be refrigerated. The water and light in the refrigerator leads to formation of a purple tinge on the potato skin and growth of sprouts.

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