Red potatoes have a higher nutritional content and more fiber than Russet potatoes. Potatoes can have other health benefits, but it depends on the type and the way they’re prepared.
Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world.
While many people consider vegetables to be healthy, potatoes have managed to stir up some controversy.
Scientifically known as Solanum tuberosum, they belong to the nightshade family of plants (1).
Originating in the South American Andes, potatoes are now cultivated in 160 countries worldwide, with 1,500–2,000 different varieties that range in color, size and nutrient content (1, 2).
Nevertheless, many varieties are similar in composition, consisting of a starchy flesh covered by a thin, nutrient-rich skin.
Potatoes can be boiled, steamed, fried, baked or roasted and used in a wide assortment of dishes.
How Much Does An Average Potato Weigh? A medium potato weighs 5-10 oz or 140-280 g and a large potato is any potato that weighs more than that.
Potatoes Can Be Satiating
Potatoes are recognized as one of the most filling foods available.
One study created a satiety index for common foods by giving 11–13 participants various foods and obtaining a satiety rating for each.
Boiled potatoes had the highest satiety rating and were considered seven times more satiating than croissants, which had the lowest score on the satiety index (20).
Another study compared how the intake of rice, potatoes and pasta affected food intake and satiety in 11 participants. It found that potatoes were the most satiating and led to the greatest decrease in overall calorie intake (21).
Potato skins also contain a good amount of fiber, which moves slowly through the body undigested, promoting fullness and decreasing hunger (22).
Potatoes Are High in Many Nutrients
There are many types of potatoes that include an array of different nutrient sets.
One medium (6.1 ounces or 173 grams) Russet baked potato, including the flesh and skin, provides the following (3):
- Calories: 168
- Fat: 0 grams
- Protein: 5 grams
- Carbs: 37 grams
- Fiber: 4 grams
- Sodium: 24 milligrams
- Vitamin C: 37% of the RDI
- Vitamin B6: 31% of the RDI
- Potassium: 27% of the RDI
- Manganese: 20% of the RDI
The nutrient profile of potatoes can vary depending on the type.
For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin (4).
The way you prepare your potatoes can also influence their nutrient content.
Given that many of their nutrients are concentrated in the outer skin, peeling the potato can remove a significant portion of the fiber and mineral content in each serving (1, 5).
Additionally, frying potatoes can increase their fat and calorie content, compared to other cooking methods like baking or boiling.
Furthermore, processed potato products are also less nutrient dense and contain more calories, fat and sodium than whole potatoes.
Antioxidants are substances that prevent the formation of harmful free radicals, which are reactive atoms that can accumulate in your body and contribute to chronic disease.
Studies show that antioxidants can prevent certain types of chronic disease, such as heart disease, diabetes and cancer (6, 7, 8).
Potatoes are a good source of antioxidants, including specific types, such as flavonoids, carotenoids and phenolic acids (9).
One study compared the antioxidant activities of white and colored potatoes and found that colored potatoes were the most effective at neutralizing free radicals (10).
Another test-tube study found that the antioxidants in potatoes may reduce the growth of certain types of cancer, including colon cancer and liver cancer (11).
Keep in mind that most available research is limited to test-tube studies. More research is needed to determine how the antioxidants in potatoes may affect the development of chronic diseases in humans.
How many Carbs in Potato? (You’re probably not measuring correctly!)
FAQ
How many Oz is a whole potato?
How much potatoes is 5 oz?
What is the weight of 1 potato?
How many Oz is a white potato?
How many potatoes in 8 oz?
8 ounces of potatoes is approximately the size of 1 medium potato. How Many Cups is 8 oz Potatoes? 8 ounces of potatoes is equivalent to 1 cup. How Many Potatoes Do I Need For 9 People? The number of potatoes you will need depends on what the potatoes are being used for and what else is also being served.
What is the nutritional value of potato?
Potatoes a higher carbohydrate complex carbohydrates that are high in fiber (even more so if the skins are eaten as well). In addition, potatoes are micronutrient density rich. They are packed full of vitamin C, vitamin B6, potassium, manganese, vitamin B3, phosphorus, magnesium and vitamin B9. Potatoes often get a bad reputation but they are a great source of nutrients.
How many oz of potatoes are in 4 ounces?
4 ounces of potatoes is the equivalent of one small potato. How Much is 8 oz Potatoes? 8 ounces of potatoes is approximately the size of 1 medium potato. How Many Cups is 8 oz Potatoes?
How many ounces of potato in a cup?
In 1 cup, you can fit approximately 225 grams of potato, which translates to around 8 ounces. This amount of potato can be taken from a single medium-sized potato. It is important to note that the amount of potato that can fill a cup measurement will change depending on how it has been cut or sliced.