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  Potato Info  

(Per 100 g, after boiling in skin and peeling before consumption)
Source: United States Department of Agriculture, National Nutrient Database

Potato is a versatile, carbohydrate rich food highly popular worldwide and prepared and served in a variety of ways. Freshly harvested, it contains about 80 percent water and 20 percent dry matter.

About 60 to 80 percent of the dry matter is starch. On a dry weight basis, the protein content of potato is similar to that of cereals and is very high in comparison with other roots and tubers. In addition, the potato is low in fat. Potatoes are rich in several micro nutrients, especially vitamin C – eaten with its skin, a single medium sized potato of 150 g provides nearly half the daily adult requirement (100 mg).

The potato is a moderate source of iron, and its high vitamin C content promotes iron absorption. It is a good source of vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and contains folate, pantothenic acid and riboflavin. Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing, and dietary fibre, which benefits health.

Key Points
The potato is a good source of dietary energy and some micronutrients, and its protein content is very high in comparison with other roots and tubers.
Potato is low in fat – but preparing and serving potatoes with high fat ingredients raises the caloric value of the dish.
Boiling potatoes in their skins prevents loss of nutrients.
Potatoes are important in many diets, but need to be balanced with other vegetables and whole grain foods.