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The nutritional value of the potato
The nutritional value of the potato

Did you know that potatoes are very healthy? Potatoes have a good protein composition and contain fewer calories per 100 g than rice or pasta.
The level of satisfaction after eating 150 g of potatoes (the average daily quantity) is also much higher than after eating the same amount of rice or pasta.

Delicious and healthy

Each 150 g portion of cooked potato is a natural source of fibre, vitamin C and vitamin B6. Potatoes are also rich in potassium. Consumers increasingly choose to prepare and eat potatoes in their skin. This is not surprising: a potato with the skin left on is not only tasty but contains twice the amount of fibre.

The table below shows the nutritional values of white rice, spaghetti and potatoes that have been prepared in different ways. These values are based on 150 g portions.



 

Potatoes
 boiled
 
Potatoes fried
 
Chips
 
White rice
cooked
 
Spaghetti cooked
kJ
487.5
 
711
 
1884
 
934.5
 
598.5
Kcal
114
 
169.5
 
450
 
220.5
 
141
g protein
3
 
3
 
7.5
 
4.5
 
4.5
g carbohydrates
25.5
 
24
 
57
 
49.5
 
28.5
g total fats
0
 
7.5
 
21
 
0
 
1.5
g saturated fat
0
 
3
 
7.5
 
0
 
0
mg cholesterol
0
 
0
 
1.5
 
0
 
0
g fibre
4.5
 
4.5
 
4.5
 
1.5
 
1.5
g water
114
 
109.5
 
55.5
 
94.5
 
115.5
mg sodium
3
 
30
 
60
 
4.5
 
3
mg potassium
661.5
 
624
 
1023
 
25.5
 
28.5
mg calcium
13.5
 
12
 
15
 
21
 
15
mg magnesium
27
 
25.5
 
61.5
 
10.5
 
16.5
mg iron
0.9
 
0.9
 
1.5
 
0.6
 
0.6
mcg A (RAE)
0
 
72
 
0
 
0
 
0
mcg D
0
 
0.6
 
-
 
0
 
0
mcg B1
0.135
 
0.12
 
0.21
 
0.03
 
0.045
mcg B2
0.075
 
0.075
 
0.105
 
0
 
0.015
mcg B6
0.375
 
0.36
 
0.9
 
0.045
 
0.03
mcg folic acid
13.5
 
16.5
 
21
 
31.5
 
9
mcg B12
0
 
0
 
0
 
0
 
0
mcg C
12
 
12
 
6
 
0
 
0
 
 
 
 
 
 
 
 
 
 

Source: Dutch food table 2009 (43rd edition) published by the National Nutrition Centre. 

 


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