Potato Nutrition Guide: Which Are the Healthiest Potatoes? | https://www.bestofcalgary.city

dark purple potatoes on wooden background Leaving the skin on potatoes could help you get more gut-healthy fiber and antioxidants.

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nito100/iStock/GettyImages Potatoes are normally shunned due to their carb count, but according to the University of Maine ( UMaine ), they ‘re actually quite nutrient-dense. Potatoes are full of roughage, vitamins, minerals and antioxidants .
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The healthiest potatoes are those with darker-colored pulp, like imperial and bolshevik potatoes. While all spuds are low in calories, nonfat and ample in complex carbs, darker-pigmented potatoes have up to twice a many antioxidants than their clean relatives, according to UMaine .
ad When cook potatoes, choose for low-fat methods, such as broil or baking. Try using olive oil alternatively of butter and low-fat false cream in plaza of the full-fat diverseness to cut down on saturated fatness .
Keep read to learn all about potato nutrition and which potatoes are best for you. For most of the article below, we ‘ll be talking about a 3.5-ounce serve of potatoes, which is about one small potato or half of a big potato .

Potato Comparison Table

​Per 3.5 oz. baked​ Calories Carbs Fiber Vitamin C
White Potatoes 92 21.2 gigabyte 2.2 g 9.5 milligram, 11 % Daily Value ( DV )
Sweet Potatoes 89 20.5 gigabyte 3.3 gigabyte 19.4 milligram, 22 % DV
Russet Potatoes 94 21.3 gravitational constant 2.3 deoxyguanosine monophosphate 8.2 milligram, 9 % DV
imperial Potatoes 73 17.2 deoxyguanosine monophosphate 1.3 gigabyte 18 milligram, 20 % DV
Yukon Golds 74 17.4 deoxyguanosine monophosphate 1.4 g 18.1 magnesium, 20 % DV
red Potatoes 86 19.4 gigabyte 1.8 gravitational constant 12.5 magnesium, 14 % DV

Source:

USDA

Potato Flesh vs. Skin

The mind that all the potato ‘s nutrients are in the bark is a myth .
ad Eating both the human body and the peel of the potato gives you the most nutriment, but each part of the potato offers specific perks. The peel contains close to half of the total dietary character, but the bulge ( more than half ) of the other nutrients, such as potassium and vitamin C, are found within the pulp, per the USDA .
See the chart below for the nutritional prize of potato skins vs. potato human body .

Skinless Baked Potato ( 3.5 oz. ) Skin Only ( 1 oz. )
Calories 92 56
Carbohydrates 21.4 gigabyte 13.1 gram
Fiber 1.5 g 2.2 g
fat 0.1 deoxyguanosine monophosphate 0 guanine
protein 1.9 g 1.2 gravitational constant
Vitamin C 12.7 milligram, 14 % Daily Value ( DV ) 3.8 milligram, 4 % DV
potassium 388 magnesium, 8 % DV 162.4 magnesium, 3 % DV
magnesium 24.8 milligram, 6 % DV 12.2 milligram, 3 % DV

Source:

USDA

White Potatoes

While some may snub white potatoes in favor of gratifying potatoes, white taters provide many all-important nutrients your body needs. And the white potato has just about the same issue of calories as a angelic potato ( but less sugar ! ) .
ad According to the USDA, a 3.5-ounce bake ashen potato ( with the skin ) contains :

  • Calories​:​ 92
  • ​​Total fat​:​ 0.1 g, 0% Daily Value (DV)
  • ​​Cholesterol​:​ 0 mg
  • ​Sodium​:​ 9.9 mg, 0% DV
  • ​​Total carbohydrates:​​ 21.2 g, 7% DV
    • ​​Dietary fiber​:​ 2.2 g, 8% DV
    • Sugar​:​ 1.2 g, 2% DV
  • ​​Protein​:​ 2.5 g, 5% DV
  • Vitamin C​: 9.5 mg, 11% DV
  • Iron​: 1.1 mg, 6% DV
  • Potassium​: 530.9 mg, 11% DV
  • Phosphorous​: 69.5 mg, 6% DV
  • Vitamin B6​: 0.3 mg, 18% DV

ad White Potatoes vs. Sweet Potatoes

​Per 3.5 oz.​ White Potato Sweet Potato

Calories 92 89
Carbohydrates 21.2 gigabyte, 7 % Daily Value ( DV ) 20.5 thousand, 7 % DV
Fiber 2.2 gram, 8 % DV 3.3 gigabyte, 12 % DV
boodle 1.2 g, 2 % DV 6.4 milligram, 13 % DV
potassium 530.9 magnesium, 11 % DV 471.3 magnesium, 10 % DV
iron 1.1 magnesium, 6 % DV 0.7 magnesium, 4 % DV
Vitamin A 1 μg, 0 % DV 953.6 μg, 106 %
Vitamin C 9.5 milligram, 11 % DV 19.4 magnesium, 22 % DV

Source:

USDA The calories in white potatoes and sweetness potatoes are about the same, and both are good sources of iron and potassium .
Iron is region of hemoglobin, a protein that carries oxygen from the lungs throughout the body. It besides stores oxygen in your muscles so that it ‘s readily available when you exercise, according to the National Institutes of Health ( NIH ). A 3.5-ounce serve of white potato meets 6 percentage of your DV for iron .
And potassium is one of the electrolytes your body uses to stimulate muscles and nerves, per the U.S. National Library of Medicine ( NLM ). It besides helps lower your lineage atmospheric pressure through two actions : It relaxes muscles in rake vessels, and it tells the kidneys to get rid of excess sodium. A 3.5-ounce serve of white potato has 11 percentage DV for potassium .
The sweetly potato takes the nutritional gain, though, offering higher amounts of vitamins A and C. Vitamin A supports growth and development, center health and the immune system, per the NIH. As an antioxidant, vitamin C neutralizes exempt radicals before they can damage cells, per the NIH. Your body besides needs vitamin C to make collagen and to support your skin, bones, tendons and lineage vessels .

Sweet Potatoes

true to their name, sweetly potatoes are ( you guessed it ) naturally sugared — and cooking them makes them even more flavorful, per the Harvard T.H. Chan School of Public Health. They typically have copper-colored skin and vibrant orange flesh unlike yams, which have skin that resembles tree bark .
A 3.5-ounce bake angelic potato has :

  • Calories​:​ 89
  • ​​Total fat​:​ 0.1 g, 0% Daily Value (DV)
  • ​​Cholesterol​:​ 0 mg
  • ​Sodium​:​ 35.7 mg, 2% DV
  • ​​Total carbohydrates​:​ 20.5 g, 7% DV
    • Dietary fiber​:​ 3.3 g, 12% DV
    • Sugar​:​ 6.4 mg, 13% DV
  • ​​Protein​:​ 2 g, 4% DV
  • Vitamin A​: 953.6 μg, 106%
  • Vitamin C​: 19.4 mg, 22% DV
  • Iron​: 0.7 mg, 4% DV
  • Potassium​: 471.3 mg, 10% DV
  • Vitamin B6​: 0.3 mg, 17% DV

Sweet potatoes ‘ calories come by and large from carbs, just like with early potatoes. They ‘re besides one of the richest sources of vitamin A, so when it comes to sweet potatoes vs. regular potatoes, sweetly taters win .

Dried Sweet Potatoes

Like their hale counterpart, bite-sized dry fresh potatoes are low in fatness and a good beginning of fiber, vitamins and minerals, which makes them a great bite .
A 1-ounce serve ( about a handful ) of dried sweet potatoes has :

  • Calories​:​ 100
  • ​​Total fat​:​ 0 mg
  • ​Sodium:​​ 10 mg, 0% Daily Value (DV)
  • ​​Total carbohydrates​:​ 24 g, 8% DV
    • Dietary fiber​:​ 6 g, 24% DV
    • Sugar​:​ 41 g
  • ​​Protein​:​ 2 g, 4% DV

Because they ‘re dehydrated, dry odoriferous potatoes are a more saturated reference of calories than cooked or raw sweet potatoes. A 3.5-ounce part of dry dessert potatoes contains about 350 calories while the same-sized serve of broil sweet potato contains 89 calories .

Mashed Sweet Potatoes

This Thanksgiving staple has the lapp nutritional value as a bake sweet potato if it ‘s made without any lend ingredients. But adding butter and maple syrup will add fat and calories, besides .
broadly, 3.5 ounces of canned squash sweet potatoes has :

  • Calories​:​ 100
  • ​​Total fat​:​ 0.2 g, 0% Daily Value (DV)
  • ​​Cholesterol​:​ 0 mg
  • ​​Sodium​:​ 74.4 mg, 3% DV
  • ​​Total carbohydrates​:​ 23 g, 8% DV
    • Dietary fiber​:​ 1.7 g, 6% DV
    • Sugar​:​ 5.4 g, 11% DV
  • ​​Protein​:​ 2 g, 4% DV
  • Vitamin A​: 435 μg, 48%
  • Vitamin C​: 5.2 mg, 6% DV
  • Iron​: 1.3 mg, 7% DV
  • Potassium​: 208.4 mg, 4% DV
  • Phosphorous​: 51.6 mg, 4% DV
  • Vitamin B6​: 0.2 mg, 14% DV

Mashed dessert potato calories come largely from carbs ( you ‘ll get 23 grams per 3.5-ounce serve ) .
Try mashing odoriferous potatoes with a piece of nonfat milk, vegetable broth or water for a smooth consistency and season with fresh or dried herbs. For a slenderly fresh mutant, sprinkle a daunt of cinnamon or nutmeg .

Candied Sweet Potatoes

Another classic Thanksgiving side smasher, candied sweet potatoes are normally sliced reduce and train with maple syrup, butter, vanilla and warm spices such as cinnamon, but the recipes vary .
typically, a 3.5-ounce serve of candied sweet potatoes contains :

  • Calories​:​ 212
  • ​​Total fat​:​ 0.7 g, 1% Daily Value (DV)
  • ​​Cholesterol​:​ 0 mg
  • ​​Sodium​:​ 92.3 mg, 4% DV
  • ​​Total carbohydrates​:​ 51.7 g, 17% DV
    • Dietary fiber​:​ 2.1 g, 7% DV
    • Sugar​:​ 33.3 g, 67% DV
  • ​​Protein​:​ 0.7 g, 1% DV
  • Vitamin C​: 3.4 mg, 4% DV
  • Iron​: 0.8 mg, 4% DV

Russet Potatoes

Most of the calories in a russet potato come from carbs, but the vegetable besides has plenty of early nutrients, such as vitamin C, vitamin B6 and potassium .
A 3.5-ounce broil russet potato ( with peel ) contains :

  • Calories​:​ 94
  • ​​Total fat​:​ 0.1 g, 0% Daily Value (DV)
  • ​Cholesterol​:​ 0 mg
  • ​Sodium​:​ 13.9 mg, 1% DV
  • ​​Total carbohydrates​:​ 21.3 g, 7%
    • Dietary fiber​:​ 2.3 g, 8% DV
    • Sugar:​​ 1.1 g, 2% DV
  • ​​Protein​:​ 2.6 g, 5% DV
  • Vitamin C​: 8.2 mg, 9% DV
  • Iron​: 1.1 mg, 6% DV
  • Potassium​: 545.7 mg, 12% DV
  • Phosphorous​: 71 mg, 6% DV
  • Vitamin B6​: 0.4 mg, 21% DV

Vitamin B6 is necessary for convention mind development and for keeping the aflutter system and immune organization healthy, per the Mayo Clinic. One small baked russet potato contains 0.4 milligram of vitamin B6, which fills a draw of your recommend needs .
One small russet besides provides 9 percentage of the DV for vitamin C .

Purple Potatoes

Their bright color makes dishes more attractive, but purple potatoes are n’t barely reasonably. They ‘re a good reference of dietary fiber and vitamin C and are specially rich in antioxidants .
According to Potatoes USA, a 3.5-ounce purple potato contains :

  • Calories​:​ 73
  • ​​Total fat​:​ 0 g
  • ​​Cholesterol​:​ 0 mg
  • ​Sodium:​​ 0 mg
  • ​​Total carbohydrates​:​ 17.2 g, 6% Daily Value (DV)
    • ​​Dietary fiber​:​ 1.3 g, 5% DV
    • Sugar​:​ 1 g, 2% DV
  • ​​Protein​:​ 2 g
  • Vitamin C​: 18 mg, 20% DV
  • Iron​: 0.7 mg, 4% DV
  • Potassium​: 410 mg, 10% DV
  • Vitamin B6​: 0.1 mg, 7% DV

purple potatoes have more antioxidant anthocyanins than their white-fleshed cousins, and anthocyanins are linked to good eye and mind health, according to a July 2017 review in ​Food and Nutrition Research​ .
What ‘s more, purple potato nutriment facts show that the vegetable is full-bodied in vitamin C, which helps make collagen and neutralize dislodge radicals .

Yukon Gold Potatoes

This yellow-fleshed, Canadian-bred tuber was named after the Yukon River and its tie to the Klondike Gold Rush, according to the ​National Post​ .
A 3.5-ounce Yukon Gold contains :

  • Calories​:​ 74
  • ​​Total fat​:​ 0 g
  • ​Cholesterol​:​ 0 mg
  • ​​Sodium​:​ 0 mg
  • ​​Total carbohydrates​:​ 17.4 g, 6% Daily Value (DV)
    • ​​Dietary fiber​:​ 1.4 g, 5% DV
    • Sugar​:​ 0.7 g, 1% DV
  • ​​Protein​:​ 2 g, 4% DV
  • Vitamin C​: 18.1 mg, 20% DV
  • Iron​: 0.7 mg, 4% DV
  • Potassium​: 415.8 mg, 9% DV
  • Vitamin B6​: 0.1 mg, 8% DV

Yukon gold potato nutrition facts show that a small potato has 74 calories and is besides fat- and cholesterol-free. There are about 17 grams of carbs in Yukon Gold potatoes, 1.4 grams of which are from fiber .
Like other potatoes, the Yukon Gold is besides a adept reference of vitamin C .

Red Potatoes

Waxy in texture, crimson potatoes stay firm when cooked and have a flimsy ( and red ) peel than early potatoes, per Potatoes USA .
A 3.5-ounce bake red potato contains :

  • Calories​:​ 86
  • ​Total fat​:​ 0.1 g, 0% Daily Value (DV)
  • ​Cholesterol​:​ 0 mg
  • ​​Sodium​:​ 12 mg, 1% DV
  • ​​Total carbohydrates​:​ 19.4 g, 6% DV
    • Dietary fiber​:​ 1.8 g, 6% DV
    • Sugar​:​ 1.4 g, 3% DV
  • ​​Protein​:​ 2.3 g, 5% DV
  • Vitamin C​: 12.5 mg, 14% DV
  • Iron​: 0.7 mg, 4% DV
  • Potassium​: 540.8 mg, 12% DV
  • Phosphorous​: 71.4 mg, 6% DV
  • Vitamin B6​: 0.2 mg, 12% DV

The more discolor a potato has, the higher its total antioxidants, per UMaine. That means red potatoes are healthier than russets in terms of antioxidant message .
aside from their antioxidants, reds and russets are very exchangeable nutrition-wise. Check out the postpone below to see how they compare, per the USDA .
bolshevik Potatoes vs. Russet Potatoes

​Per 3.5 oz. baked​ Russet Potatoes loss Potatoes
Calories 94 86
Carbohydrates 21.3 g 19.4 gram
Fiber 2.3 gram 1.8 gigabyte
potassium 545.7 milligram, 12 % Daily Value ( DV ) 540.8 magnesium, 12 % DV
iron 1.1 magnesium, 6 % DV 0.7 magnesium, 4 % DV
Vitamin C 8.2 magnesium, 9 % DV 12.5 milligram, 14 % DV
Vitamin B6 0.4 milligram, 21 % DV 0.2 magnesium, 12 % DV

Source:

USDA

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