Potato Nutrition

Potatoes are an excellent, low-fat source of carbohydrates, with one-fourth the calories of bread. When boiled, a single medium sized potato contains about half the daily adult requirement of vitamin C, as well as significant amounts of iron, potassium, fiber and zinc.  Also when boiled, they have more protein than maize and nearly twice the calcium. Potato also contains substantial amounts of vitamin B and valuable supplies of essential trace elements such as manganese, chromium, selenium and molybdenum. The high vitamin C content enhances iron absorption. 

 

Potato can have white, yellow, pink, red, purple, or even blue flesh. Yellow flesh is primarily due to the presence of carotenoids, and red, purple, and blue flesh, to anthocyanins. Both are antioxidants and believed to play an important role in preventing cancer and diseases related to ageing. The amount of micronutrients (vitamins and minerals) varies, depending on flesh color.

Average Micronutrient Content of Potato Based on Flesh Color

 

Cream flesh

Yellow flesh

Purple flesh

Minerals      
Iron (mg)

0.4

0.41

0.4

Zinc (mg)

0.3

0.34

0.3

Calcium (mg)

4.8

5.37

2.4

Potassium (mg)

443

461

422

Phosphorus (mg)

50

52

44

Antioxidants      
Vitamin C (mg)

16.6

18.6

12

Total carotenoids (μg)

228

784

Lutein (μg)

87

112

Zeaxanthin (μg)

13

590

β-carotene (μg)

16

8

Total phenolic compounds (mg)

30

95

550

Total antocyanins (mg)

200

Per 100 grams of fresh-weight potato.  Source: Quality and Nutrition Lab, CIP 

 

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