Nutritional Value Of Potatoes

Potatoes (Solanum tuberosum Linnaeus) are perennial tuberous crops belonging to the plant family Solanaceae. Due to their high vitamin and mineral content, potatoes are regarded as essential components of human diet and are very important for maintaining general health and well being. In fact, these herbaceous perennials have become the staple crop in a majority of the countries of the word making them the world’s fourth largest food crop following rice, wheat and maize. To help you know in details about the nutritional benefits of eating potatoes, we have provided you with a Food Rating Chart.

Potatoes Nutrition Facts

Amount of Potatoes: 1 large

Total Weight of Potatoes: 369 g

Nutrients	Amount
Basic Components
Protein	7.5 g
Carbohydrate	68.0 g
Water	293 g
Ash	4.0 g
Calories
Total Calories	1189 KJ
Calories From Fat	11.7 KJ
Calories From Protein	86.7 KJ
Carbohydrates
Dietary Fiber	8.1 g
Starch	57.0 g
Sugars	2.9 g
Glucose	1218 mg
Sucrose	627 mg
Fructose	996 mg
Fats
Total Fats	0.3 g
Saturated Fat	0.1 g
Poly Fat	0.2 g
Vitamins
Vitamin A	7.4 IU
Vitamin C	72.7 mg
Vitamin K	7.0 mcg
Thiamin	0.3 mg
Niacin	3.9 mg
Riboflavin	0.1 mg
Vitamin B6	1.1 mg
Beta Carotene	3.7 mcg
Pantothenic Acid	1.1 mg
Choline	44.6 mg
Betaine	0.7 mg
Folate	59.0 mcg
Food Folate	59.0 mcg
Minerals
Potassium	1554 mg
Phosphorus	210 mg
Manganese	0.6 mg
Magnesium	84.9 mg
Iron	2.9 mg
Copper	0.4 mg
Zinc	1.1 mg
Sodium	22.1 mg
Calcium	44.3 mg
Selenium	1.1 mcg
Saturated Fats
16:0 Palmitic	59.0 mg
18:0 Stearic	14.8 mg
Mono Fats
18:1 Oleic	3.7 mg
Poly Fats
18:2 Linoleic	118 mg
18:03 Linolenic	36.9 mg
Other Fats
Omega 3 Fatty Acids	36.9 mg
Omega 6 Fatty Acids	118 mg
Amino Acids
Leucine	458 mg
Isoleucine	310 mg
Lysine	465 mg
Cystine	95.9 mg
Methionine	122 mg
Threonine	277 mg
Tryptophan	118 mg
Alanine	236 mg
Phenylalanine	339 mg
Arginine	351 mg
Valine	432 mg
Tyrosine	284 mg
Histidine	166 mg
Glycine	229 mg
Proline	273 mg
Serine	332 mg
Aspartic Acid	1867 mg
Glutamic Acid	1281 mg

Buying and Storing Tips

It is always preferable to purchase potatoes from a bulk display rather than from a pre-packed plastic bag. This will enable you to inspect properly for any signs of damage or decay.
Check for the color and shape of the potatoes before buying. They should be round, smooth and should be free of any kind of decay or rot. Also, avoid the ones that are green in color or have sprouts. The green color in potatoes indicates the presence of the toxic alkaloid solanine, which is associated with a number of health conditions like headaches, diarrhea, respiratory and circulatory depression.
Check well before buying the new potatoes, as they are more prone to discoloration and damage.
Avoid purchasing potatoes that are already washed and cleaned. Washing causes removal of the protective coating of potatoes, which in turn makes them susceptible to a host of bacterial infections.
Potatoes should never be stored in refrigerators because their starch content will convert to sugars giving them an undesirable taste.
Mature potatoes can be stored for a longer time as compared to new ones. But make sure to check on them every few days for signs of degradation or discoloration. Once affected, they should be removed immediately as they can quickly affect the quality of the others.
The ideal temperature for storing potatoes is between 45°F and 50°F especially in a dark and dry place. This will prevent their premature sprouting and dehydration.

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