Potatoes have become almost like the staple food in many parts of the world. Bake them, grill them, roast them or just mash them and add to any recipe, potatoes are surely going to offer a great treat. They are enjoyed in any form by almost every one. However, most people people eat potatoes in the greasy finger chips form and that can cause fattening and lead to several health hazards. But this shapeless and ugly looking tuber is not all that bad.

It is the added fat like butter and cream that is responsible for heart attacks and other side effects. The potato, scientifically known as Solanum tuberosum, is fully loaded with lots of essential nutrients that can keep us away from cardiovascular diseases and cancer. How much do we know about potato nutrition? Calories in potatoes are low and they are also fat free. Let us read about the potato nutrients in detail.

Potato Nutrient Content

The table below states the potato nutrient value for one raw, medium sized potato, approximately about 213 grams in weight.


Nutritional Value


172.44 g




33.8 g


4.03 g


3.6 g


2.13 g

Saturated Fat

0.055 g

Mono-unsaturated Fat

0.006 g

Poly-unsaturated Fat

0.092 g


21 mg


47 mg


130 mg


969 mg


1.55 mg

Potato Health Benefits

Potatoes are one of the nutrient dense foods and offer numerous health benefits if consumed in the right form. Without the addition of butter, cheese, cream and gravy, potatoes are touted for being a low-fat, low-calorie and high-fiber food, and also a great source of vitamins like vitamin C and B6, and minerals like potassium and iron. Read about potato nutrition facts.

Carbohydrates form a major part of the potato nutrients. As we all know, carbohydrates are easily digested by our body without much effort. Hence potatoes aid in digestion and are extremely beneficial for those patients who need energy but find it difficult to digest food. Potatoes also contain some amount of dietary fibers which help in the process of digestion.

Potato is rich in vitamin C, which is a very good antioxidant and repairs the wear and tears of tissues. Potassium and vitamin B6 present in potatoes make it very effective against inflammation. Potatoes not only relieve internal inflammations, but are also effective in reducing mouth ulcers, external inflammation or burns. Just applying raw smashed potato to the external burn can help in healing it faster and reducing the pain.

Brain Function
Potatoes are extremely important in enhancing brain functions. The normal functioning of the brain depends on the supply of oxygen and glucose, along with certain vitamins and minerals. Potatoes being high in carbohydrates maintain a healthy level of glucose and thus prevents brain fatigue. As potatoes are rich in iron, the supply of oxygen is also maintained well.

Vitamin C along with minerals like zinc, magnesium and potassium are extremely important for healthy skin. Potatoes are rich in all the above and hence are effectively used for skin care. They are used for removal of scars, healing small cuts and burns, curing pimples and dark spots on the skin. Scurvy, that is caused by the deficiency of vitamin C, can be prevented along with viral infections like cold.

Potatoes are packed with carbohydrates and also contain small amounts of protein. This serves as an excellent diet for those who want to gain weight. Vitamin C and B-complex present in potatoes help in the absorption of carbohydrates. However, potatoes should be consumed in the right manner, that is, without the fat rich garnishing