Potato, cooked, as ingredient
Common food
Photo: Wikipedia
A humble, starchy tuber, the cooked potato is a global staple with a soft, fluffy interior and a mild, earthy flavor that readily absorbs seasonings. Nutritionally, it's a potent source of energy-dense carbohydrates and provides a respectable amount of dietary fiber, especially when the skin is included. Its simple profile makes it a blank canvas for countless culinary transformations.
Calorie split: 11% protein · 86% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore the potato for its incredible versatility—it can be boiled, mashed, roasted, fried, or baked, and its mild flavor harmonizes with a vast array of herbs, spices, and fats. It is a deeply comforting food, central to countless cultural dishes from Irish colcannon to Japanese potato salad.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index of some preparations can cause rapid blood sugar spikes, which is a concern for diabetics. To counteract this, pair potatoes with protein (like beans or meat) and healthy fats (like olive oil or avocado), or choose cooler preparations like potato salad which have more resistant starch. Also, frying adds significant calories and unhealthy fats; baking or boiling are healthier methods.
Key benefits
- Excellent source of quick energy from complex carbohydrates.
- Good source of potassium, an essential mineral for fluid balance.
- Provides vitamin C, an antioxidant, even after cooking.
- Contains resistant starch when cooled, which can benefit gut health.
- Naturally low in fat and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was the first food grown in space, aboard the Columbia space shuttle in 1995, to test if crops could sustain future long-term space missions.
Full nutrition (USDA data · scales with serving)
| Water | 79.2 g |
| Energy | 81.0 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 0.30 g |
| Carbohydrate, by difference | 17.4 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 475 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 16.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 12.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Are potatoes gluten-free?
Yes, potatoes are naturally gluten-free. However, cross-contamination can occur during processing or if they are prepared in shared fryers with gluten-containing foods.
Is the potato skin nutritious?
Absolutely. A significant portion of the potato's fiber, potassium, and vitamins are found in or just below the skin. Eating them unpeeled maximizes nutritional benefit.
Why do some potatoes turn blue or purple?
This is due to natural pigments called anthocyanins, which are powerful antioxidants. It's completely safe to eat and is a characteristic of certain heritage varieties like Purple Majesty.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.81 kcal/g · 11% calories from protein · 2.2 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.