Nutritional Value of the Potato
It’s important to note that the skin of the potato has a lot of the valuable nutrients in a potato. For a healthier meal, the whole potato should be eaten. The potato gets a bad rap as being unhealthy due to a lot of the added ingredients, like butter that are added to the potato. In fact if baked, the potato has a lot of nutritional value. Just keep them away from the deep fryer and use a butter alternative as part of a healthy diet.
Russet Potato - Large with Skin, 300 grams, Baked
The Russet Potato is the most common potato consumed. For a quick side dish, the Russet can be baked and served whole, boiled, mashed, or fried. The following values have no added ingredients and are the values for a potato that’s baked. Other values of most commin non sweet potatoes are similar to the russet potato.
- A large russet potato has about 280 calories and is very low in fat content, with less than a gram.
- Dietary fiber is 7 grams or about 25% of the daily value with a 2,000 calorie diet.
- The potato is an excellent source of vitamin C and vitamin B6 with nearly 50% of the daily value of these vitamins.
- For those watching their carbohydrates, the potato may not be a good option. Alarge russet potato has about 63 grams of carbohydrates, which is about 20% of a daily value based on 2,000 calories.
- The potato is also high in starch, with about 52 grams.
- The russet is fairly low in sugar content with 4 grams
- As far as minerals, the potato is a good source of potassium and manganese.
Sweet Potato – Large with Skin, 300 grams, Baked
The sweet potato takes a back seat to the Russet Potato but is increasing in popularity because of it delicious sweeter flavor. The nutritional values are somewhat different and are a good alternative to a russet potato. The following values have no added ingredients and are the values for a sweet potato that’s baked.
- A large sweet potato has about 270 calories and no fat content.
- The sweet potato has a whopping 9 grams of dietary fiber, which is more than 30% of the daily value of a 2,000 calorie diet.
- Like the russet, the sweet potato is an excellent source of vitamin C with almost 100% of the daily value. The sweet potato is also a good source of vitamin B6 with about 40% of the daily value.
- For those watching their carbohydrates, the sweet potato like the russet may not be a good option. A large sweet potato has about 62 grams of carbohydrates.
- The sweet potato has less than half the starch that the russet potato has with about 22 grams.
- Unlike the russets lower sugar content, the sugar content in a sweet potato is about 19 grams. After all it is a sweet potato.
- As far as minerals, the sweet potato, like the russet is a good source of potassium and manganese