Potato: Nutrition Facts per 100 grams, Types, Vitamins, Minerals, Recipe and Health Benefits

Potatoes are a versatile and widely consumed vegetable that is enjoyed worldwide in various culinary dishes. They come in different varieties, each with unique characteristics and culinary uses. Here’s everything you need to know about potatoes.

The potato is a starchy root vegetable native to the Americas that is consumed as a staple food in many parts of the world. Potatoes are tubers of the plant Solanum tuberosum, a perennial in the nightshade family Solanaceae. Wild potato species can be found from the southern United States to southern Chile. Wikipedia

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Nutrition Facts Per 100 grams -

  • Calories: 77 kcal
  • Carbohydrates: 17.5 g
  • Protein: 2 g
  • Fat: 0.1 g
  • Fiber: 2.2 g
  • Vitamin C: 19.7 mg (33% DV)
  • Potassium: 421 mg (12% DV)

Vitamins -

  • Vitamin C: Boosts immunity and aids in collagen production.
  • Vitamin B6: Important for brain health and metabolism.
  • Potassium: Regulates blood pressure and muscle function.

Minerals -

  • Potassium: Regulates fluid balance and muscle contractions.
  • Magnesium: Supports nerve function and bone health.
  • Iron: Essential for oxygen transport in the blood.

Types -

  1. Russet Potatoes: Best for baking, mashing, or frying.
  2. Red Potatoes: Ideal for boiling, roasting, or in salads.
  3. Yukon Gold Potatoes: Creamy texture, suitable for mashing and baking.
  4. Fingerling Potatoes: Small and flavorful, great for roasting or in salads.

Health Benefits -

  • Rich in Vitamin C: Boosts immunity and skin health.
  • Good Source of Potassium: Supports heart health and muscle function.
  • High in Fiber: Promotes digestion and gut health.
  • Complex Carbohydrates: Provides sustained energy.

Recipes -

Recipe: Classic Mashed Potatoes

Ingredients:

  • 4 medium potatoes (peeled and quartered)
  • 1/4 cup milk
  • 2 tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Boil potatoes in salted water until tender.
  2. Drain and mash potatoes with milk, butter, salt, and pepper until smooth.
  3. Serve hot as a side dish.

Caution -

Glycemic Index: Potatoes have a high glycemic index, which can cause rapid spikes in blood sugar levels. Moderation is key, especially for individuals with diabetes or insulin resistance.

  • Vegetable Names in English and Hindi
Englishहिंदी
Bitter Gourdकरेला
Pointed Gourdपरवल
Cabbageबंद गोभी
Beat-rootचुकंदर
Beanसेम
Jack-fruitकटहल
Ridge Gourdतरोई
Sponge Gourdनेनुआ (घेवडा)
Gingerअदरक
Capsicumशिमला मीर्च
Tomatoटमाटर
Bottle Gourdलौकी
Potatoआलू
Peaमटर
Green Chiliहरी मिर्च
Cucumberखीरा
Onionप्याज
Baby cornमक्का
Cluster beansग्वार की फली
Amaranth leavesचौराई
Yamरतालु
Ash gourdपेठा
Spine gourdककोर
Red chiliलाल मिर्च
Chickpeaकाबुली चना
Lotus cucumberकमल ककड़ी
Runner beansसेम की फली
Elephant foot yamजिमीकंद
Cassavaकसावा
Chivesप्याज का पत्ता
Ceylon spinachपोई
Raw banana flowerकच्चे केले का फूल
Bamboo shootबांस के कोपले
Taro rootकान्दू
Cape gooseberryकेप करौंदा
Amaranthअम्लान पुष्प
Arugulaआर्गुला
Fennelसौंफ
Fenugreek leafमेथी
Jute Flowerसनैल का फूल
Lady-Fingerभिन्डी
Curry leavesकरी पत्ता
Tamarindइमली
Raw papayaकच्चा पपीता
Oliveजैतुन
Natal plumकरौंदा
Keriकच्चा आम/ अमिया
Cauliflowerफूल गोभी
Pumpkinकद्दू
Brinjalबैगन
Spinachपालक
Coriander Leafधनिया पत्ता
Round Melonटिंडा
Colocasia Rootअरवी
Turnipsशलजम
Mushroomमशरूम
Garlicलहसून
Sweet-Potatoशकरकंद (गंजी)
Green Onionहरा प्याज
Dillसोया
Radishमूली
Mintपुदीना
Soya beansसोयाबीन
Green-Mustardहरा सरसों
Wild Spinachजंगली पालक
Fava beansबाकला
French beansफ्रेंच बीन्स
Kideny beansराजमा
Drumstickसहजन
Tendli Gourdकुदरुन
White Brinjalसफेद बैगन

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