Calories in Potatoes - Nutritional Content

Written by Sky Taylor, Diet Bites

The Nutritional Values of This Super Food

Potatoes are naturally rich in potassium, dietary fiber, and carbohydrates. They also contain zero cholesterol and surprisingly offer a good pop of Vitamin C (13.2 mg).

As to their potassium content - it rocks, baby! One large contains over 1500 milligrams! A medium, 900 and a small size - about 715 mg's.

About the Size

What is considered a large, medium or small potato? Let's see:

Large: about three to four inches in diameter. Anything larger and we go to Potatozilla size.

Medium: about two to three inches in diameter - which is a good size for your weight loss plan. The calories contained therein equal about 160; even when you add a spoon of reduced fat margarine and sour cream, the values for kcals remain below 200.

Pair this with a healthy portion of baked or pan-roasted fish, some green beans, a few pickled beets and a glass of ice tea and we're really sitting down to a bounty.

We can also add a whole grainbread serving along with a fresh fruit selection for dessert. Who is on a diet now?

Small: A potato that is just about two inches in diameter will qualify. If it is smaller than 1 3/4 inches, then we're talking a lot less energy values. We'd call this the 'mini-me' size.

This Spud's for You - Making Meals

A potato can make an entire meal. You can add lean proteins to your baked spud - along with steamed vegetables. We particularly enjoy having drained black beans with our fully-loaded spud.

Or - try preparing a potato soup. Make it creamy and rich by adding milk rather than water; add lots of cracked black pepper.

You can create the soup by using baked potatoes which lend a unique flavor to the soup.

As a tip, we have gotten away from the Russet and all other varieties at the market these days - opting for red only. These are a bit challenging to peel because they do contain a lot of pits - but they are snow white on the inside, unlike the sickly yellow that the others have come to contain over the years.

Whether this is due to genetic engineering - or old crops, they contain a sickly sweet taste which is a total turn off to the taste buds. If you haven't tasted REAL potatoes in a while due to this issue, then it's time to try the red variety.

There is a huge difference!

They do cost a bit more, but when we were throwing out five pound bags because they were basically inedible - we find that we are actually saving money with the reds because we eat every last drop of them.

And in our house, money is very tight and we eat a lot of potatoes and beans these days, like many other American families who are struggling through this economy. And when one is old like we are - it sure gets tough.

Potato Calories & Nutrition Facts

Potato Nutrients

Unit

Calories in Large Potato + Additional Nutrients

Calories in Medium Potato + Additional Nutrients

Calories in Small Potato + Additional Nutrients

Calories

kcal

278

161

128

Protein

grams

7.47

4.33

3.45

Total Fat

grams

0.39

0.22

0.18

Carbs, by difference

grams

63.24

36.59

29.19

Fiber, Total

grams

6.6

3.8

3.0

Sugars, Total

grams

9.91

12.35

14.43

Calcium

mg

45

26

21

Iron

mg

3.23

1.87

1.49

Magnesium

mg

84

48

39

Potassium

mg

209

121

97

Sodium

mg

30

17

14

Zinc

mg

1.08

0.62

0.50

Copper

mg

0.063

0.079

0.090

Selenium

mcg

1.2

0.7

0.6

Vitamin A

IU

30

17

14

Beta Carotene

mcg

18

10

8

Lycopene

mcg

0

0

0

Luetin + zeaxanthin

mcg

90

52

41

Cholesterol

mg

0

0

0

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