Potatoes are a good source of complex carbohydrates, providing a steady, slow burning source of energy.
Potatoes yield about 80 kilocalories per 100 grams fresh weight, which is much less than the cereals which about 350 calories per 100 grams.
The protein content in potato tubers is 1.6% to 2.1%. Potato protein is similar to the protein found in meat; the digestible composition is high and it can be easily absorbed by the human body.
The quality of potato protein is high. As little as 100 grams of boiled potato can supply 10 percent of the recommended daily allowance of protein for children and over 5 percent for adult.
Starch is the main component of potato accounting for 17.5% on a fresh weight basis. Raw potato is high in resistant starch because the starch is encapsulated in granules. This changes when potato is cooked and the starch is gelatinized and can be modified by further treatments.
Potatoes are a rich source of vitamin B6, contain more vitamin C.
Vitamin C content of potato is very similar to those of sweet potato, cassava and plantain. 100 grams of potato boiled with the skin is sufficient to provide about 8 percent of the vitamin C requirement of a child and 50 percent of that for an adult.
Potatoes contain important minerals including iron and zinc. Fresh peeled potato contains 0.167-0.538 mg of iron and 0.170-0.390 mg of zinc per 100 g of fresh weight, depending on the specific genotype.
The most nutrient dense form of potato would be a plain baked potato, which provides the most amount of vitamins and minerals with relatively few calories.
The least nutrient-dense version of potato is the french fries, because frying a food adds a lot more calories without adding more vitamins and mineral.
Nutrition of potato
