Foods Nutrition Vegetables

Potato Nutrition Facts and Health Benefits

Potato scientifically called¬† “Solanum tuberosum” is an edible tuber. A medium size potato contains around 164 calories. Potatoes are the rich source of Carbohydrate and Vitamin B6 and contains 30 percent of the recommended daily B6 intake.

Potato Nutrition Facts

1 medium size Potato approx 2-1/4″ to 3-1/4″ dia and 213g in weight contains following nutrition.

Carbohydrate in Potato

Total Carbohydrate 39.2g

  • Dietary Fiber 4.7g
  • Starch 32.9g
  • Sugars 1.7g

Calorie in Potato

Total Calories 164(687 kJ)

  • 150(628 kJ) From Carbohydrate
  • 1.6(6.7 kJ) From Fat
  • 12.0(50.2 kJ) From Protein

Vitamins in Potato

  • Vitamin A 4.3IU
  • Vitamin C 42.0mg
  • Thiamin 0.2mg
  • Vitamin K 4.0mcg
  • Riboflavin 0.1mg
  • Niacin 2.2mg
  • Vitamin B6 0.6mg
  • Folate 34.1mcg
  • Pantothenic Acid 0.6mg
  • Choline 25.8mg
  • Betaine 0.4mg

Minerals in Potato

  • Calcium 25.6mg
  • Iron 1.7mg
  • Magnesium 49.0mg
  • Phosphorus 121mg
  • Potassium 897mg
  • Sodium 12.8mg
  • Zinc 0.6mg
  • Copper 0.2mg
  • Manganese 0.3mg
  • Selenium 0.6mcg

Protein in Potato

Protein 4.3g

Fats & Fatty Acids in Potato

Total Fat 0.2g

  • Saturated Fat 0.1g
  • Monounsaturated Fat 0.0g
  • Polyunsaturated Fat 0.1g
  • Total Omega-3 fatty acids 21.3mg
  • Total Omega-6 fatty acids 68.2mg


  • Water 169g
  • Phytosterols 10.7mg
  • Ash 2.3g

Health Benefits of Potato

Potatoes are good for bone health

Potatoes contain all nutrition required for bone health like calcium,  iron, magnesium, phosphorous, and zinc.

Help with digestion

Potatoes contain high level of carbohydrates which makes them easy to digest. High fiber also keeps the digestive system healthy.

Potatoes are good for heart health

Potatoes are rich in fiber which help to reduce cholesterol level of the blood. They also contain carotenoids and maintain proper heart functioning.

Skin care

Potatoes are rich source of Vitamin C. Vitamin C is essential for overall skin health and protect skin from sun exposure. Others nutrients like vitamin B6, potassium, magnesium, zinc, and phosphorous also found in potatoes, which keep the skin smooth and healthy.

Potatoes may prevent cancer

Potatoes are full of antioxidants and reduce the risk of colon cancer.

Vitamin C and quercetin protect cells against damage from free radicals.