Potato Benefits, Nutrition and Myths
The potato is not a wrongdoer; on the contrary, its countless health-promoting properties might help advance your overall health.
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Health trends come and fade, but false perceptions unjustly overshadow the potato. Frequently considered just a carbohydrate, it has earned a reputation as a weight-gain trigger or a food source that lacks nutrition.
Are you, too, among those who have the same opinions?
But here’s the surprise: The potato is not a wrongdoer; on the contrary, its countless health-promoting properties might help advance your overall health and well-being [1].
Read on to discover the advantages of potatoes, especially their role in gut health, immunity, weight management, and various other conditions.
Nutritional Value and Health Benefits of Potato
Newly harvested potatoes comprise about 80% water and only 20% dry matter, of which about 60-80% is starch. Their combination of dry matter concentration, edible energy, and protein content positions them well as a choice for nutrient-availability food [2].
Let’s analyse the multiple health benefits of potatoes based on complete nutritional information.
1. Low Energy Diet [3]
The energy content of potatoes is [4]:
| Potato Brown (Big) | 292 KJ per 100g |
| Potato Brown (Small) | 255 KJ per 100g |
| Potato Red Skin | 306 KJ per 100g |
Potatoes are a better option for weight maintenance diets and those watching their caloric intake because they are less energy-dense than other major staple food groups.
2. Source of Quality Carbohydrates [5] [6]
| Potato Brown (Big) | 14.89 g per 100g |
| Potato Brown (Small) | 12.90 g per 100g |
| Potato Red Skin | 15.43 g per 100g |
The form in which carbohydrates are found in potatoes is predominantly starch. The average carbohydrate composition of potatoes is:
- Total carbohydrates: ~18.5%
- Starch content: 14-16% on fresh weight basis.
The energy value of the potato depends on how easily its starch can be digested. Also,
- Among many foods, cooking noticeably boosts starch digestibility.
- Warm and cooked potatoes are easier to digest than cooled potatoes [7].
Health Benefits
Carbohydrates are one of the three primary nutrients we need in our diet, along with protein and fat, and they help with: [8]
- They give our organs the energy they need to operate properly.
- Keep the blood glucose levels in check.
- Complex carbohydrates and fibre give a feeling of satiety & delay gastric emptying.
- Aid the healthy bacteria within our digestive system through fermentation.
As it turns out, getting the optimal balance and types of carbs together with proteins, fats, and fibres is important for overall health and well-being.
Consequently, with Aashirvaad’s My Meal Plan test, you can determine your daily fibre intake and plan a balanced diet by pointing out gaps in your nutrition. Take advantage of the free diet plan by our leading nutritionists to ensure you get the most from all your meals.
3. A Good-Quality Protein Source [9] [10]
| Potato Brown (Big) | 1.54 g per 100g |
| Potato Brown (Small) | 1.35 g per 100g |
| Potato Red Skin | 1.83 g per 100g |
The average protein content of potatoes is:
- 2% on a fresh weight and 10% on a dry weight basis.
- 0.7% to 2.7% on a fresh weight basis (Indian potato cultivars).
- 1.35 to 1.83 g protein is found in the most common potato cultivated in India (Solanum tuberosum) [11].
Essential Amino Acids
- The soluble protein found in potatoes is rich in essential amino acids crucial for growth and development.
- Additionally, potato protein boasts a favourable ratio of essential amino acids to total amino acids, making it suitable especially for meeting the dietary requirements of infants and young children.
- Potatoes are an excellent plant source of lysine. [12], making them an excellent dietary supplement for foods that may lack this vital nutrient.
Health Benefits
The protein content of potatoes is associated with several health benefits, such as [13]
- Helps with an allergic response
- Antimicrobial effects
- Antioxidant potential
- Blood pressure regulation
- Blood serum cholesterol management
When evaluated by dry weight, potatoes’ protein content is comparable to that found in cereals and significantly higher than that of other root and tuber crops.
4. Low Fat Food [14] [15]
| Potato Brown (Big) | 0.23 g per 100g |
| Potato Brown (Small) | 0.22 g per 100g |
| Potato Red Skin | 0.22 g per 100g |
- Average fat content of potatoes: ~0.1% on a fresh weight basis.
- Indian potato cultivars: Fat content ranges from 0.07% to 0.8%.
- About 60-80% of potato fat is unsaturated fatty acids, which enhance its overall nutritional value.
Potatoes May Help in Weight Management
- The little fat present in potatoes contributes to potato palatability.
- Due to their low energy density, potatoes are an excellent food choice for weight-conscious individuals when consumed without added fats & in the right quantity.
- In support of this, potato proteins enhance the feeling of fullness and may help manage hunger or food cravings and thus achieve the goal of healthy weight management [16].
Processed Potato Products:
- Processed potato food products like French fries and chips may contain up to 40% fat, leading to higher caloric intake.
- Excessive consumption of these products for a longer time may contribute to obesity and digestive issues like flatulence.
5. Rich Source of Vitamins
Potatoes are an excellent natural source of essential vitamins, particularly vitamin C and B complex [17]. Below is a summary of their nutritional content and benefits:
| Nutrient | Composition per 100 g of Solanum tuberosum [18] | Health Benefits [19] | |
| Vitamin C | Potato Brown (Big):23.15 mg per 100g | It functions as an antioxidant. Enhances iron absorption. It may help support the body’s immunity. Potatoes mixed with other foods are also beneficial, as their high ascorbic acid content increases the bioavailability of iron from other foods. Although some vitamin C is lost during storage, potatoes retain substantial amounts until they sprout. | |
| Potato Brown (Small):26.41 mg per 100g | |||
| Potato Red Skin:25.04 mg per 100g | |||
| Vitamin B Complex | Thiamine (B1) | 0.05 – 0.06 mg | Proper functioning of the nervous system. Essential for metabolism. Supports energy production. It is important for healthy skin, hair, eyes, and liver function. Help the body to use fats and protein. A 100 g of boiled potato can fulfil daily requirements for several B vitamins. |
| Riboflavin (B2) | 0.01 mg | ||
| Niacin (B3) | 1.04 – 1.36 mg | ||
| Pantothenic Acid (B5) | 0.38 – 0.49 mg | ||
| Folic Acid (B9) | 13.85 – 17.83 mg | ||
6. High Mineral Content of Potatoes
Potatoes are a valuable source of essential minerals and trace elements, contributing significantly to dietary needs [20]. Below is a summary of their mineral content and benefits.
| Mineral / Trace Element | Composition per 100 g of Solanumtuberosum [21] | Potatoes Health Benefits [22] |
| Phosphorus | 30.39 – 43.42 mg | It has high bioavailability due to low phytic acid content. It also helps increase the bioavailability of calcium, iron, and zinc. Supports bone health. |
| Potassium | 474 – 541 mg | Important for heart health. It may help with anaemia and appetite [23]. |
| Sodium | 3.97 – 4.36 mg | Very low sodium content.Beneficial for general health. |
| Iron | 0.53 – 0.66 mg | A 100 g of cooked potato supplies 6 – 12% of the daily iron requirement for adults and children. The iron in potatoes is more bioavailable because a higher proportion of potato iron is soluble. |
| Magnesium | 22.34 – 25.54 mg | Helps manage inflammation [24]. May improve cardiovascular health [25]. Potatoes can be consumed with foods low in magnesium, such as milk, especially during fasting. |
| Zinc | 0.28 – 0.38 mg | High bioavailability due to low phytic acid content |
| Copper | 0.09 – 0.15 mg | It might improve bone density[26]. Support heart health[27]. |
| Manganese | 0.14 – 0.16 mg | Helps in carbohydrate metabolism [28]. Bone formation and immune response [29]. |
- Potatoes also contain trace amounts of boron, bromine, iodine, aluminium, cobalt, and selenium.
- A small potato provides about 10% of the daily recommended intake of folate, manganese, magnesium, and phosphorus.
- As a readily accessible food option for low-income populations, potatoes can significantly contribute to combating “hidden hunger,” commonly called micronutrient malnutrition.
7. Antioxidants Properties [30]
Potatoes contain beneficial phytonutrients, including phenols, flavonoids, kukoamines, anthocyanins, and carotenoids.
These compounds contribute to potatoes’ antioxidant properties, which may help support various bodily functions and immunity.
Below is a summary of the antioxidant content in potatoes.
| Antioxidant Compound | Composition per 100 g of Solanumtuberosum [31] | Description and Health Benefits |
| Anthocyanins | 9 – 141 µg [32](Indian potato) | Higher in coloured potatoes. May reduce inflammation. May help manage cholesterol. It might support retinal health.[33] |
| Carotenoids | 224 – 208 µg | Noted for their high carotenoid content, yellow-pigmented potatoes might improve the body’s defensive system [34]. |
| Lutein | 7.86 – 8.12 µg | Contributes to eye health [35]. |
| Phenolic Compounds | High in potatoes of dark colours [36]. | It might be helpful in a variety of health conditions, such as inflammation and diabetes [37]. |
- While purple potatoes may benefit heart health, yellow ones might help strengthen the immune system [38].
- Naturally rich in antioxidants, which provide various benefits such as improving the immune system, improving physiological functioning, reducing inflammation, etc. [39].
8. Dietary Fibre
Potatoes derive their dietary fibre from their cell walls, and the amount does increase notably in the peels. Their fibre content comparison is as follows: [40] [41]
| Potato Brown (Big) | 1.71 g per 100g |
| Potato Brown (Small) | 1.69 g per 100g |
| Potato Red Skin | 1.68 g per 100g |
Even though potatoes aren’t considered high-fibre foods, they may act as important sources of dietary fibre, particularly for those who regularly eat them [42].
Health Benefits
- One of the most significant benefits of potatoes is their high vitamin C content [43]. This essential nutrient might be particularly beneficial for the skin as it helps nourish, rejuvenate, and support skin health at the cellular level.
- Potato fibres might boost bacterial fermentation within the intestines, which produces beneficial short-chain fatty acids (SCFAs) that could likely optimise gut health [44].
- Because they are gluten-free, potatoes may serve as a significant source of nutrient-rich carbohydrates for those with celiac disease or gluten sensitivity [45].
It’s essential to have insight into your entire digestive health to maintain a balanced gut. Assessing your digestive health is easy with Aashirvaad’s Digestive Quotient test, which gives you a digestive score out of 100 in just two minutes. This test allows you to consciously choose dietary and lifestyle options while encouraging routine and gut health.
Myths Around Potatoes and the Truth
1. Misconception: Potatoes worsen diabetes
Reality: According to ICMR, boiled potatoes have a medium glycemic index of 58. Therefore, diabetic patients can consume potatoes in limited quantities [46].
Even though potatoes are a healthy food, combining them with the right ingredients enhances your meals. Aashirvaad Sugar Release Control Atta perfectly complements this by providing a carefully selected combination of whole wheat and pulse flours.
The medium glycemic index value of potatoes can be considered suitable for everyday cooking by most people; however, the method of cooking plays an important role.
2. Misconception: The high levels of fat in potatoes cause obesity [47].
Reality: This is a false belief because potatoes contain a negligible amount of fat. Most of the time, potatoes obtain their extra calories from different preparation methods that involve fat.
In reality, potatoes contain less fat than common vegetables, roots, and tubers. Potatoes contribute to satiety, potentially aiding weight management.
3. Misconception: Every nutrient is located in the skin of potatoes [48].
Reality: The skin does retain about half the specified fibre, but the majority of nutrients are within the potato. The preparation method also influences nutrient availability; for instance, boiling or overbaking causes maximum nutrient depletion. The best method of cooking potatoes for maximum nutrient preservation could be steaming.
Takeaway
Potatoes have always been a staple food, and they are super filling and caloric-dense. Also, research shows that potatoes help to enhance vegetable consumption among kids, teens, and adults [49].
Potatoes represent nature’s most flexible vegetable. You can prepare potatoes in over 100 different tastiest ways, but one thing that usually goes unnoticed is how we cook them. Prolonged cooking leads to the leaching of nutrients in water and oil, thus lowering fibre and protein levels [50].
Aashirvaad believes that we need to be mindful of what we eat and the portion size. Finding the right balance is important, especially if you are on medications or have special health needs. So, to assist you with your nutritional journey, we provide nutritionist consultations, where you will be guided according to your health needs.
Aashirvaad is always there to assist you with our resources and the finest quality food products.
Frequently Asked Questions
1. Are potatoes healthy to eat every day?
Depending on its preparation, one medium-sized potato can be a healthy addition to your diet. They contain many nutrients, including vitamin C, potassium, and fibre. These nutrients are known to support heart health, weight management, and digestion.
However, the problem arises when we use high-calorie cooking techniques like frying or drowning them in excessive salt. Instead, steam, bake, or boil potatoes to best realise their healthy potential without overdoing the carbs. Also, it’s important to be mindful of how much you eat and to find the right balance for your diet to enjoy them in moderation.
2. What do potatoes do for your body?
Potatoes contain a wealth of vitamin B complex and can boost energy metabolism, while potassium can contribute to normal blood pressure maintenance. They might also support immune function and enhance hair and skin health.
3. Can I use potatoes on my face every day?
Potatoes may reduce the appearance of dark circles, brighten hyperpigmentation, and provide hydration for the skin. It’s best to begin using them a few times each week to evaluate your skin’s sensitivity since overuse might cause irritation or make your skin dry.
Many of these benefits are anecdotal, meaning that they have been observed and reported by users but not proven through clinical trials. Despite that, potatoes are rich sources of potassium, vitamin C, iron, and vitamin B6, which might benefit overall skin health when eaten correctly.
4. Are potatoes healthy for kids?
Not only do potatoes have complex carbohydrates (fuel for energy), but they also contain valuable antioxidants, vitamins, and minerals. These nutrients may help growing children strengthen their immune systems, build bones, and produce energy. However, it is necessary to restrict high-fat methods and concentrate on healthier cooking techniques such as baking or boiling.
5. Can I eat potatoes during weight loss?
Absolutely, one can consume potatoes even on a weight loss plan. Studies revealed that the number of calories consumed is associated with weight loss, and potatoes do not lead to increased body weight if consumed within the calorie limit [51]. This implies that when prepared healthy, potatoes can be incorporated into any weight management diet plan.
