wholly potatoes are an excellent beginning of potassium because one average-sized specimen contains more than 20 percentage of the nutrient ’ s day by day value. According to the U.S. Department of Agriculture, a medium-sized bake potato with skin provides about 170 calories and 950 milligrams of potassium, or 27 percentage of the daily value. even small potatoes are high in potassium — one little baked potato with skin supplies about 135 calories and 760 milligrams of potassium, or 22 percentage of the daily prize. For precisely under 300 calories, a boastfully bake potato with skin delivers 47 percentage of the daily value for potassium, or more than 1,640 milligrams.
Reading: Does a Potato Have Potassium in It?
Whole Vs. Peeled
Most of the potassium you get from a potato comes from its human body. According to USDA data, the pulp of an average-sized adust potato supplies about 145 calories and 610 milligrams of potassium, or 17 percentage of the daily value. however, the vegetable ’ second thin skin is a more condense source of nutrients, including potassium. The clamber of an average-sized bake potato provides about 115 calories and just over 330 milligrams of potassium, or 9 percentage of the daily value. ounce for ounce, a serve of adust potato with skin is closely 30 percentage higher in potassium than a serve of flesh alone.
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The average american eats 140 pounds of potatoes a class, or the equivalent of one large baked potato each day. In general, however, Americans tend to consume potatoes largely in the form of fries or chips. Although you ’ ll still get a significant come of potassium from either of these foods, they besides give you army for the liberation of rwanda more fat, sodium and calories than baked or boiled potatoes. One small serve of fast food french fries provides about 12 percentage of the daily value for potassium, or slenderly more than the amount in a serve of half a small adust potato with skin. The serve of fries is about 99 percentage higher in fatness, 94 percentage higher in sodium and 70 percentage higher in calories than the bake potato serve.
The Institute of Medicine of the National Academies recommends that all healthy adults, regardless of long time or sex, consume at least 4,700 milligrams of potassium per sidereal day. Dietary surveys indicate that the average american english adult gets roughly half that measure, however. relatively low in calories, fatness and sodium, baked potatoes are an ideal high-potassium food choice. They besides provide meaning amounts of protein, dietary roughage, cast-iron, B vitamins and vitamin C. One medium-sized baked potato with hide delivers about 4.6 grams of protein and 4 grams of character, arsenic well as 31 percentage, 24 percentage and 10 percentage of the daily values for vitamin B-6, vitamin C and iron, respectively.