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What nutrients does Potato have?
Potatoes are a very large part of food that is available worldwide. They are loved for their versatility and rich nutrient content. A study done in 2021 shows that potato consumption is related to better diet quality, higher nutrient intake, and improved nutrient adequacy.
Did you know that a 100-gram portion of potatoes meets a lot of your daily nutritional needs in addition to pleasing your taste buds? Here are the nutrients in this common vegetable and compare them to what your body needs on a daily basis.
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Water
A 100-gram serving of potatoes contains about 79.2 grams of water. This makes them an excellent choice for maintaining hydration. While this doesn’t replace the 2-3 litres of water needed daily, it contributes to the fluid intake, especially when included in soups or salads.
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Energy
With 77 kcal per 100 grammes, potatoes are a moderate energy source. This is around 4% of the daily caloric needs of an average adult, who needs about 2,000 kcal. For a quick energy boost without being high in calories, potatoes are perfect.
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Carbohydrates
Containing 17.5 grams of carbohydrates, potatoes are a great energy source. This is approximately 6% of the recommended daily intake of 275 grams. Most of this is in the form of starch, which provides sustained energy, perfect for an active lifestyle.
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Dietary fiber
The 2.1 grams of dietary fibre included in potatoes helps in digestion and gives is a feeling of being full. About 8% of the daily required consumption of 25–30 grams is satisfied by this. A healthy digestive system can be maintained by including potatoes in your diet.
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Vitamin C
Potatoes provide 19.7 mg of vitamin C, which is about 22% of the 90 mg individuals need each day. They are therefore an unexpected ally for increasing immunity, promoting healthy skin, and facilitating the absorption of iron.
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Potassium
Potatoes are rich in potassium, offering 425 mg per 100 grams, which is 9% of the daily need of 4,700 mg. Potassium helps regulate blood pressure and supports muscle and nerve function, making potatoes heart-friendly.
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Vitamin B6
A serving of potatoes contains 0.298 mg of vitamin B6, which is 18% of the 1.7 mg individuals need each day. Because it helps create red blood cells and neurotransmitters, this vitamin is a necessity for better brain health.
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Iron
With 0.81 mg of iron, potatoes meet 10% of men's daily requirement of 8 mg and 4.5% of women's, who require 18 mg. Iron helps the blood carry oxygen, which keeps you feeling energised all day.
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Magnesium
At 23 mg per 100 grammes, magnesium makes about 6% of the 400 mg daily allowance that is advised. Energy generation, neurone function, and bone health are all significantly impacted by this mineral.
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Folate
15 µg of folate, or 4% of the 400 µg daily recommended dose, is found in potatoes. Cell division requires folate, which is especially essential during pregnancy to avoid neural tube abnormalities.
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