Potatoes Health Benefits And Nutritional Values


Potatoes health benefits and nutritional values includes supporting digestion, enhancing the skin, a source of weight gain, helps treat scurvy, helps treat Rheumatism, reduces external and internal inflammation, helps lower blood pressure and prevents cancer.

Other Potatoes health benefits and nutritional values includes improving brain function, prevent cardiovascular diseases, and the treatment of kidney diseases.

What Are Potatoes?

Potatoes is a starchy root vegetable of Central American origin. This humble tuber is one of the most widely grown root crops, and one of the cheapest staple food ingredients consumed all over the world. Botanically, it belongs to perennial subspecies of Solanum tuberosum, in the Solanaceae family.

Potatoes plant grows about 12 to 18 inches in height and bears many tubers underground. The tubers usually have round to oval to oblong shape but vary widely in size. Internally, its flesh features cream-white, rose red, or russet color depending upon the variety with moist, crunchy texture and once baked, becomes soft and has unique buttery “potato” flavor.

Potatoes still grow in America, but they have been introduced to other parts of the world, America got the upper hand at 400-500 years ago. These vegetables now dominate the world as the 4th largest food crop, and more than 1/3 of the world’s potatoes are actually now grown in China and India, where they represent an essential part of their cuisine, as well as the cuisine of many of their neighboring countries.

Today, it’s difficult to imagine a diet without potatoesThey have somehow become one of the most popular and recognized foods on the planet. Potato lovers (including me), and even those who don’t like them (yet), will be equally delighted to know that potatoes have nutritional values that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any dietary plan.

Potato Types And Their Nutrients.

White Potatoes:

White potatoes are a valuable source of vitamin C, which provides health benefits such as improving your immune system and protecting your cells from free radical damage. The amount of vitamin C in a medium-sized, white potato equates to 26 percent of the daily recommendation for women and 22 percent for men. White potatoes are also a source of niacin, which supports digestion and nerve function. One medium-sized potato provides 16 percent of the daily recommendation for women and 14 percent for men.

Red Potatoes:

A medium-sized red potato provides 24 percent of the daily recommendation of vitamin C for women and 20 percent for men. Red potatoes are also a source of niacin. A medium-sized potato gives women about 18 percent of their recommended daily amount of this vitamin and gives men about 16 percent. Red potatoes contain more vitamin K, which helps your blood clot, than white potatoes. Still, a medium-sized red potato provides less than 10 percent of the daily recommendation of this vitamin.

You may also read   Apricot Health Benefits And Nutritrional Values

Russet Potatoes:

Russet potatoes, which have brown skin, also contribute vitamin C and niacin to your diet. A medium-sized russet potato provides 16 percent of the daily recommendation of vitamin C for women and 13 percent of the daily recommendation for men. A medium-sized russet potato also provides 16 percent and 14 percent of the daily recommendation of niacin for men, and women, respectively.

Other Valuable Nutrients:

In addition to their valuable vitamin content, white, red and russet potatoes are also a significant source of potassium, which your body uses to build muscle. Each type of medium-sized potato provides at least 18 percent of the daily recommendation of this mineral. Potatoes are also a useful source of dietary fiber, which provides wide-ranging benefits such as helping your bowels keep regular and regulating your blood glucose.

Potato Nutritional Values.

Raw potato is 79% water, 17% carbohydrates (88% of which is starch), 2% protein, contains negligible fat (table). In a 100 grams (3.5 oz) amount, raw potato provides 322 kilojoules (77 kilocalories) and is a rich source of vitamin B6 and vitamin C (23% and 24% of the Daily Nutritional Value, respectively), with no other nutrients in significant amount (table). When a potato is baked, contents of vitamin B6 and vitamin C decline with little significant change in other nutrients. (Break down Table)

Here’re the in depth analysis of of Potato nutritional values.

Flesh and skin, all varieties, value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 77 Kcal 4%
Carbohydrates 17.49 g 13%
Protein 2.05 g 4%
Total Fat 0.10 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5%
Folates 15 μg 4%
Niacin 1.061 mg 6%
Pantothenic acid 0.279 mg 6%
Pyridoxine 0.298 mg 23%
Riboflavin 0.032 mg 2.5%
Thiamin 0.081 mg 7%
Vitamin A 2 IU <1%
Vitamin C 19.7 mg 33%
Vitamin K 2 mcg 2%
Sodium 6 mg 0.4%
Potassium 425 mg 9%
Calcium 12 mg 1%
Iron 0.81 mg 10%
Magnesium 23 mg 6%
Manganese 0.141mg 6%
Phosphorus 57 mg 8%
Zinc 0.30 mg 3%
Carotene-ß 4 μg
Crypto-xanthin-ß 0 μg
Lutein-zeaxanthin 21 μg


The nutrients highlighted in our ratings chart is an in-depth nutritional profile for Potatoes. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Potato Health Benefits.


The presence of a good amount of carbohydrates in potatoes predominantly helps digest the food.  This digestion property makes it one of the ideal food choices for toddlers who require viscous and easy to digest food.  In addition to that, a rich amount of fiber, particularly in raw or boiled potatoes aids stimulate peristaltic motion and secrete gastric juices to ease digestion.

You may also read   Pomelo Nutritional Values And Health Benefits

Promote Weight Gain:

Potatoes are primarily made of carbohydrates and contain very little protein. This makes them an ideal diet for lean and thin people who desperately want to put on weight. The vitamin content includes vitamin C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves in order to compete!


Potatoes are packed with powerful nutrients and antioxidants-compounds that fight free radicals. The ORAC value (a measure of the total antioxidants in 100 grams) for a medium baked potato with skin is a healthy 1,680, while that of a baked sweet potato with skin is 766. Compare those with the values for carrots, either cooked or baked.

Skin Care:

Vitamin C and B-complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin. Apart from that, the pulp obtained from crushed raw potatoes, when mixed with honey, can work well in skin and face packs. This even helps cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes and even water in which they have been washed are very good for softening and cleaning dark skin, especially around the elbows.

Prevent Cancer:

Certain types of potatoes, particularly red and russet ones, contain high levels of flavonoid antioxidants and vitamin A, like zeaxanthin and carotenes, and they can protect you against many types of cancer. Also, a study at the Agricultural Research has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C, both have antioxidant properties that can protect your body from the devastating effects of cancer.

Lower Blood Pressure:

Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, diet, and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes and can be used to relieve high blood pressure due to tension. They can also treat indigestion due to an abundance of vitamin C and fiber within, but they should be avoided if the high blood pressure is a result of diabetes.

The fiber present in them is helpful in lowering cholesterol and improving the functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relationship between blood pressure and the glucose level in the blood; insulin helps regulate that glucose level. Furthermore, the potassium found in potatoes (46% of daily requirement per serving) lowers blood pressure, since it functions as a vasodilator.

Treat Rheumatism:

The disease is associated with symptoms of muscles and joint pain with inflammation. Potatoes can be a source of quick relief. The presence of vitamins like magnesium and calcium in potatoes, help treat rheumatism. Also, boiled potatoes water can soothe the inflammation in the muscles. Seeing the flip side, the largely present carbohydrates and starchy content tend to increase weight, which may have harmful effects on the patients.

You may also read   Cucumber Health Benefits And Nutritional Values

External and Internal Inflammation:

Potatoes are extremely beneficial for reducing external and internal inflammation. Since it is easily digested, soft and has sufficient amounts of vitamin C, along with good antioxidant agents, it repairs ruptured tissues.  To relieve intestinal inflammation, vitamin B6 and potassium present in the potatoes significantly play their role.

Both of these nutrients have good dietary elements that help you treat mouth ulcers and produce anti-inflammatory impact.  However, the weight gaining property of potatoes may exacerbate this condition. It is substantial to keep a fine balance in the intake.

Treat Kidney Stones:

Kidney stones, also known as renal calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams, and certain beans, which drastically increase the level of uric acid in the blood.

Iron and calcium also contribute to the formation of stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure for kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for the treatment of renal calculi.

Treat Diarrhea:

Potatoes are an excellent component of an energy-rich diet for those suffering from diarrhea since they are easy to digest and contain mild roughage. However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

 Brain Functioning:

Research studies investigated that brain functioning depends on various components including proper oxygen supply,  maintained glucose levels,  balanced hormones, fatty acids and amino acids. Concerning this, if you are a potatoes lover, then the vegetable will cater to all of these requirements mentioned above. The high level of carbohydrates helps maintain glucose levels, preventing your brain from enervating its energy to keep you cognitively active and alert.  In addition to that, iron in potatoes facilitates proper oxygen transportation to help optimize its function.

Potato health benefits and nutritional values has drastically change the demand pace of potato all over the world. By this it’s obvious that healthy components and nutrients actually works. However, we urge you to consult your health officer before you embark on any medical applications.


Leave a Reply