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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, white potatoes are a nutrient-dense vegetable. They are an excellent source of potassium for blood pressure regulation, Vitamin C for immune support, and Vitamin B6, which is vital for brain development and neurotransmitter function.
A 100g serving of raw white potato contains approximately 69 calories and 15.71g of carbohydrates. They are a source of complex carbohydrates, providing steady energy for the body.
While not toxic in small amounts, raw potatoes are generally not recommended because their starches are difficult to digest and can cause bloating or gas. Cooking breaks down these starches and neutralizes antinutrients like solanine, making the potato safer and more nutritious.
Yes, white potatoes are naturally gluten-free. They are a safe and versatile carbohydrate source for individuals with celiac disease or non-celiac gluten sensitivity.
No, white potatoes are typically avoided on a ketogenic diet. With over 15g of carbohydrates per 100g, they are too high in starch to fit within the strict daily carb limits required to maintain ketosis.
Boiling, steaming, or baking potatoes with the skin on are the healthiest methods as they preserve fiber and nutrients without adding excess fat. To boost gut health, cook and then cool the potatoes to increase their resistant starch content.
It is not necessary to peel them, and leaving the skin on is actually healthier. The skin contains a large portion of the potato's total fiber and many of its minerals, including potassium.
raw white potato is a versatile ingredient found in cuisines around the world. With 69 calories per 100g and 1.68 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store raw potatoes in a cool, dark, and dry place with plenty of ventilation, like a pantry or a cellar. Do not store them in the refrigerator, as the cold can cause the starch to convert into sugar, leading to a gritty texture and off-flavor.
A potato has spoiled if it feels soft or mushy, has a strong musty odor, or shows significant shriveling. If the potato has turned green or has many sprouts, it may contain high levels of solanine and should be discarded.
Resistant starch acts as a prebiotic, meaning it feeds the healthy bacteria in your gut. This can improve digestion, increase satiety, and help regulate blood sugar levels, especially when potatoes are eaten after being cooked and cooled.