Potato
How Many Calories Are in Potatoes? Nutrition Facts and Benefits
Potatoes are one of the world’s most versatile staple foods. Originating from the Andes and cultivated for thousands of years, they are enjoyed baked, boiled, mashed, or roasted across countless cuisines. With their creamy interior and thin, nutrient-rich skin, potatoes can be a satisfying base or side dish when prepared with healthful methods.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (baked, with skin) | 93 kcal | 21 g | 2.5 g | 0.1 g | 2.2 g | 7 mg |
| 2 | 1 serving (200 g) | 186 kcal | 42 g | 5.0 g | 0.2 g | 4.4 g | 14 mg |
Health Benefits of Potatoes
- Rich in vitamin C, potassium, and vitamin B6.
- Provide complex carbohydrates for steady energy.
- When baked or boiled with minimal fat, they offer fiber and antioxidants.
- The skin contains natural fibers that support digestion.
- In balanced portions, potatoes can help promote fullness.
Tips for Eating Potatoes
- Choose baking, boiling, steaming, or air-frying instead of deep-frying.
- Keep the skin on to maximize fiber and nutrients.
- Use herbs and spices (paprika, rosemary, garlic) to enhance flavor with less salt.
- Pair with protein or healthy fats (e.g., yogurt, eggs, olive oil) for a balanced meal.
- Watch portion sizes and round out the plate with vegetables or a fresh salad.