Potatoes Healthy Eating , Nutrition Guide
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About Potatoes

Scientifically known as Solanum tuberosum; potato is a commonly consumed tuberous root and the fourth largest vegetated crop in the world. Potato has been domesticated in multiple regions and it was found in lands on Chile and other Native American lands. They are believed to have been domesticated for 7000- 10000 years now and are cultivated in many different breeds. The word potato is derived from its French name Patata. China is the top producer of potatoes followed by India and then Russia. Potatoes are considered fatty foods but they contain phytonutrients and other essential nutrients that are good for consumption. They are also used in the making of Chinese herbal medicine that helps in reducing blood pressure.

Nutrition Value of potatoes

  • 100 gm of potato will contain about 17 mg of Vitamin C.
  • Starch Content.
  • Excellent component of an energy-rich diet for those suffering from diarrhea.

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Benefits of potatoes

  • Helps to cure pimples and spots on the skin.
  • This pulp, if applied externally on burns, provides quick relief and faster healing.
  • Very good for softening and cleaning skin, especially around the elbows, and the back of the hands.
  • Prevent this disease such as cracked lip corners, spongy and bleeding gums, and frequent viral infections.
  • Help to Provide Relief From Rheumatism.
  • Very effective in reducing inflammation, both internal and external

Interesting Facts

White potatoes were first cultivated by local Indians in the Andes Mountains of South America.

Potatoes Storing Tip

Potatoes do not have to be stored in a refrigerator, but they should be kept dark and dry.


Principle Nutrient Value Percentage of RDA
Energy 70 Kcal 3.5%
Carbohydrates 15.90 g 12%
Protein 1.89 g 3%
Total Fat 0.10 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.5 g 7%
Folates 18mcg 4.5%
Niacin 1.149 mg 7%
Pantothenic acid 0.279 mg 6%
Pyridoxine 0.239 mg 18%
Riboflavin 0.038 mg 3%
Thiamin 0.081 mg 7%
Vitamin A 7 IU <1%
Vitamin C 11.4 mg 20%
Vitamin K 2.9 mcg 2.5%
Sodium 6 mg 0.4%
Potassium 455 mg 10%
Calcium 10 mg 1%
Iron 0.73 mg 9%
Magnesium 22mg 5.5%
Manganese 0.141mg 6%
Phosphorus 61 mg 9%
Zinc 0.33 mg 3%
Carotene-ß 4 mcg
Crypto-xanthin-ß 0 mcg
Lutein-zeaxanthin 21 mcg


Potatoes are always considered as comfort food as its indulgences has most of the times been through greasy ,oily and processed food products. Potato is a food known for its energy and fatty content. Potatoes are often known as a good source of potassium; they have more potassium content when compared to banana. One unsliced potato consists of 18% of the daily recommended value of potassium for an ideal diet intake. Potassium is essential for the smooth functioning of everybody as it helps in regulating the fluids within the system and also transmits signals from nerves to veins. Potassium is also needed to regulate blood pressure levels in the body by keeping cardiovascular diseases at bay. Vitamin C is a vital nutrient and acts as an oxidant to free radicals as it helps in free flow of oxygen from lungs to other important parts of the body such as brain, spine and heart. This vitamin also helps in boosting body’s immune system that aids in collagen production and absorption of iron. The fibre content in potatoes is high and it constitutes to 8% of recommended value of daily intake of potatoes. Fibre is responsible for aiding weight loss and keeping you full for a longer period. Vitamin B6 is present at 10% of daily recommended value and is very essential for energy metabolism and synthesis of haemoglobin. It forms a part of red blood cells.Iron is a major component of hemoglobin that carries oxygen to all parts of the body. Iron also has a critical role within cells assisting in oxygen utilization, enzymatic systems, especially for neural development, and overall cell function everywhere in the body. Thus, iron deficiency affects all body functions, not only through anemia, which appears late in the process of tissue iron deficits.

How To Enjoy Potatoes

There is more to a potato than the ordinary fries. Potatoes are used in brewing alcohol such as vodka or potcheen. Potato starch, derived from this vegetable is used in food industry to bind soups and sauces making them thick and consistent. Mashed potatoes or baked potatoes served with butter is a delight on platter, this sinful indulgence has drawn attention of the world cuisine and has made it a classic that one cannot miss on.



Potato fries also known as French fries are a snack served with ham burgers and burgers at every food joint. In India potatoes are incorporated in their daily day to day food; from vada pav to pav bhaji potatoes are a core ingredient to these lip smacking delicacies. The infamous samosa and aloo chat is are typical street foods that one needs to binge on.

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