Potato

Here’s a clear, complete breakdown of the nutritional components found in a plain, raw potato (about 100 grams) — values vary by variety, size, and whether it’s cooked, but these are reliable averages.

🥔 Macronutrients

• Calories: ~77 kcal
  
  

• Carbohydrates: ~17 g
  
  

  • Starch: majority of carbs
    
    

  • Sugars: ~0.8 g
    
    

• Fiber: ~2.2 g
  
  

• Protein: ~2 g
  
  

• Fat: ~0.1 g
  
  

🌟 Vitamins

Potatoes are surprisingly nutrient-dense:

• Vitamin C: ~20 mg (≈ 22% DV)
  
  

• Vitamin B6 (pyridoxine): ~0.3 mg (≈ 15% DV)
  
  

• Niacin (B3)
  
  

• Folate (B9)
  
  

• Pantothenic acid (B5)
  
  

• Thiamine (B1)
  
  

• Riboflavin (B2)
  
  

• Vitamin K (small amount)
  
  

🧂 Minerals

• Potassium: ~425 mg (high!)
  
  

• Phosphorus
  
  

• Magnesium
  
  

• Iron
  
  

• Calcium
  
  

• Zinc
  
  

• Sodium: very low unless salted
  
  

💪 Other Compounds

• Antioxidants: including flavonoids, carotenoids, and phenolic acids
  
  

• Resistant starch: increases when potatoes are cooked and cooled (good for gut health)
  
  

• Water: ~79%
  
  

🔥 Notes on cooking

• Boiling or baking preserves most nutrients, though vitamin C decreases with heat.
  
  

• Frying adds fat and increases calories.
  
  

• Cooling cooked potatoes increases resistant starch.