Know what’s on your plate
Potato
Calories & nutrition facts
boiled, flesh and skin
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 2 g 4%
- Carbohydrate 18 g 7%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.6 g 6%
- Sugars 0.9 g —
- Sodium 4.9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 12.3 mg 14%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 0.51 mg 10%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 10 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 8.7 mg 1%
- Iron 0.85 mg 5%
- Magnesium 22.7 mg 5%
- Phosphorus 44.9 mg 4%
- Potassium 381 mg 8%
- Zinc 0.31 mg 3%
- Copper 0.25 mg 28%
- Manganese 0.25 mg 11%
Similar foods
- Baked potatoflesh and skin, with salt93 kcal / 100 g
- White potatoflesh and skin, raw69 kcal / 100 g
- Potato skinraw58 kcal / 100 g
- Red potatoflesh and skin, raw71 kcal / 100 g
- Boiled sweet potatocooked, boiled, without skin76 kcal / 100 g
- Potatoesraw88 kcal / 100 g
- White potatoesflesh and skin, raw69 kcal / 100 g
- Microwaved potatoescooked, in skin, flesh and skin, with salt105 kcal / 100 g
- Potato oldboiled w/ salt85 kcal / 100 g
- Boiled potato fleshcooked in skin, with salt87 kcal / 100 g
Questions about Potato
How long do you boil potatoes?
Cut potatoes take about 10–15 minutes in gently boiling water; whole medium potatoes usually need 20–25 minutes. They are ready when a knife slides into the centre easily.
How do you make roast potatoes crispy?
Parboil peeled chunks for 8–10 minutes, drain and shake them in the pan to roughen the edges. Roast in hot oil at 200 °C for about 45–60 minutes, turning once.
Should you peel potatoes before cooking them?
You can leave the skin on for roasting, boiling or mashing, provided you scrub the potatoes well and remove any green patches or sprouts. For a smooth mash, peel them before boiling.
How should you store potatoes?
Keep them in a cool, dark, dry, well-ventilated place, such as a paper or mesh sack; avoid sealed plastic and sunlight. Keep them away from onions, which can speed up sprouting.
What dishes can you make with potatoes?
Potatoes make comforting soups and stews, and are the base of dishes such as Spanish tortilla, shepherd’s pie and potato salad. For crisp chips, cut them evenly and dry them thoroughly before frying or roasting.
Can you freeze potatoes?
Raw potatoes do not freeze well because they can turn soft and watery when thawed. Cook them first—mashed potatoes freeze particularly well—and thaw in the fridge before reheating until piping hot.
Are potato skins more nutritious than the inside?
The skin has more fibre: 1.6 g per 100 g, compared with 3.3 g in potato skin. Scrub the potato rather than peeling it when you want to keep the skin.
Can you eat potatoes that have sprouted or turned green?
Cut away small sprouts and any green patches generously before cooking, and discard potatoes that are very green, shrivelled or heavily sprouted. Cooking does not reliably remove the natural toxins that can build up in green or sprouting potatoes.
Source: Canadian Nutrient File 2506 · per 100 g · carbohydrate per EU label, fibre excluded
