Potato is a food that we consume with pleasure in all its forms. Although potato is rich in nutritional value, in some cases, it can be a harmful food for us. I have prepared content for you about the nutritional value of potatoes, one of our basic food products.
Nutritional Value of Potatoes
We all know that potatoes are high in carbohydrates. 60-80% of its dry weight consists of carbohydrates. The main energy source is carbohydrates, which are in the form of starch. Some of the starch contained in it resists digestion. Resistant starch is a type of starch that is not digested by the body but is fermented by the intestines, similar to dietary fibers. Also, resistant starch helps regulate blood sugar levels. Particularly, the amount of resistant starch is high in potatoes consumed after boiling and cooling.
Let’s look at another nutrient, protein. Potatoes contain a small amount of protein. For example, 180 grams of boiled medium potatoes contain about 3 grams of protein. This is 10% less than the daily protein requirement of an adult. But potatoes are a good source of the amino acids lysine and tryptophan. Therefore, it has a quality protein for a plant. Also, if you combine potatoes with milk or eggs, you will consume high-quality protein.
Potatoes contain various vitamins and minerals, especially potassium and vitamin C. But potato preparation methods affect the nutritional value of potatoes. For example, when water-soluble vitamins and minerals such as B vitamins, vitamin C, and potassium pass into boiling water, nutritional value decreases. But boiling the potatoes with their skins and removing them after cooking helps reduce these nutrient losses.
Potato Nutrition Value Chart
The table below shows the average nutritional values for 100 grams of potatoes.
| Boiled (No Skin) Potatoes | Baked (Peeled) Potatoes | Chips | |
Energy (kcal) | 77 | 85 | 280 |
Protein (g) | 1,8 | 2,6 | 3,3 |
Carbs (g) | 17 | 17,9 | 34 |
Fat (g) | 0,1 | 0,1 | 15,5 |
Fiber | 1,2 | 3,1 | 2,1 |
Potassium (mg) | 280 | 547 | 650 |
Iron (mg) | 0,4 | 0,9 | 1,0 |
Vitamin C (mg) | 6 | 14 | 4 |
Folate (µg) | 19 | 44 | 31 |
| Vitamin B1 (mg) | 0,18 | 0,11 | 0,08 |
Are Potatoes Harmful?
Consuming potatoes is generally healthy and safe. But there are points to be considered in its consumption. For example, green spots on potatoes can cause health problems when consumed in large quantities.
Another important issue is acrylamides. Acrylamides are compounds that occur in carbohydrate-rich foods cooked at very high temperatures by frying, baking, and roasting methods. Studies show that acrylamides increase the risk of cancer. The acrylamide formed in food increases with high temperatures and long cooking times. However, french fries and potato chips are among the foods with the highest acrylamide content.
As a result, potato is a beneficial food in terms of nutritional value. At the same time, our enjoyment of these benefits depends on how we cook and consume them.