These potato facts can be used to help make decisions with regards to including potatoes in your diet.

A diet full of wholesome, organic, ingredients can improve your health, as well as help the natural environment.

If you're currently eating lots of pre-packaged, processed foods, I encourage you to replace those foods with delicious recipes using fresh, wholesome, organic ingredients. I guarantee you'll feel all the better for it!

Nutrition Facts

You can use the following information to decide whether or not to include potato in your diet.

The Potato is:

  • Low in Saturated Fat, Sodium, and Cholesterol
  • High in Vitamin C, Vitamin B6, Iron, Potassium, Copper, Manganese, Dietary Fiber

The nutritional value of potatoes means that they're good for:

  • Losing weight
  • Maintaining good general health

It's OK to eat potatoes if you're interested in:

  • Gaining weight

Nutritional Values

The following table outlines the basic nutritional values of the potato.

Preparation Portion Carbs (g) Fiber (g) Fat (g) Energy (kj)
Jacket Potato - no oil, baked 1 medium (150g) 21.5 2 1 460
Potato - boiled, peeled 1 medium (150g) 19.5 1.5 0 405
Potato - boiled, unpeeled 1 medium (150g) 20 2 0 410
Potato - canned, peeled, drained 6 small (170g) 17.5 2.5 0 355
French Fries (commercial) - oven cook 100g 25 2 3 550
Hash Brown 1 (55g) 15 1 12 720
Mashed Potato with Milk & Butter 1/2 cup (120g) n/a 2.5 1 325
Mashed Potato with Skim Milk 1/2 cup (120g) n/a 2.5 0 300
New Potatoes - peeled, boiled 3 potatoes (165g) 21 3 4 435
Roast Potato - no skin 150g 26 2.5 4 670
Scalloped Potatoes - deep fried 95g 26 1.5 20.5 1285
Potato Wedges (commercial) 100g 26 4.5 6 695

More Nutrition Facts