Potatoes
Category: Vegetables & Vegetable Products State: Canned, Drained Solids Characteristics: No Salt Added
Nutrition Highlights
Serving Size
Calories
108
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 98 (90.7%) |
| Protein | 10 (9.3%) |
| Fat | 3.2 (3.0%) |
| Total | 108 (100%) |
Serving: 1 cup [180g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 152 (84.3%) |
| Carbohydrate | 24 (13.6%) |
| Protein | 2.5 (1.4%) |
| Ash | 0.9 (0.5%) |
| Fat | 0.4 (0.2%) |
| Total | 180 (100%) |
Serving: 1 cup [180g]
Benefits
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Potatoes are a good source of potassium which helps regulate blood pressure and muscle function
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They contain vitamin C and various B vitamins like riboflavin, niacin and pantothenic acid which help release energy from food
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Potatoes are rich in fiber which aids digestion and makes one feel full for a long time
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The resistant starch in potatoes has prebiotic properties that nourish beneficial bacteria in the gut
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Canned potatoes without added salt are low in sodium making them a heart-healthy choice
Risks
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High in carbohydrates and can raise blood sugar levels if consumed in large quantities
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Low in protein and other essential nutrients
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May contain acrylamide, a potential carcinogen formed during high-temperature cooking like frying or baking
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Canned potatoes can be high in sodium depending on how they are processed and seasoned
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May cause digestive issues like gas and bloating in some individuals
Additional Information
Potatoes, canned, drained solids, no salt added, are a versatile food that can be enjoyed in various forms and dishes. This food product offers several nutritional benefits, but there are also a few risks to consider.
Starting with the nutritional benefits, potatoes are a good source of carbohydrates, which are the body's primary source of energy. They provide a steady release of energy, making them an excellent choice for sustained physical activity. Potatoes also contain dietary fiber, which aids in digestion and helps maintain a healthy digestive system. Fiber can also contribute to a feeling of fullness, which may be beneficial for weight management.
Potatoes are rich in essential vitamins and minerals. They are a good source of vitamin C, which is an antioxidant that helps protect the body against free radicals and supports a healthy immune system. Potatoes also contain potassium, an electrolyte that plays a crucial role in maintaining proper heart and muscle function. Additionally, they provide vitamin B6, which is involved in brain development and function.
Furthermore, potatoes are relatively low in calories and fat when consumed without added fats or oils. This can be advantageous for individuals aiming to maintain or lose weight. However, it is essential to note that the cooking method and added ingredients can significantly impact the overall calorie and fat content of a potato dish.
Despite their nutritional benefits, there are a few risks associated with consuming canned potatoes. The canning process often involves high heat and extended cooking times, which can lead to some nutrient loss. For instance, vitamin C is heat-sensitive and may be reduced during the canning process. Therefore, fresh potatoes may be a better source of this particular nutrient.
Another risk to consider is the potential presence of additives or preservatives in canned potatoes. While the specific product you mentioned is labeled as "no salt added," it's essential to check the ingredient list to ensure there are no other additives that may be harmful or trigger allergies. Some canned potato products may contain added sugars, artificial flavors, or other ingredients that could undermine the overall nutritional value.
Lastly, canned potatoes may have a higher sodium content compared to fresh potatoes. While the product you specified is labeled as "no salt added," it is still advisable to check the nutrition facts label to confirm the sodium levels. Excessive sodium intake can contribute to high blood pressure and other health issues, so it is crucial to be mindful of sodium content in canned foods.
In conclusion, potatoes, canned, drained solids, no salt added, offer several nutritional benefits as a source of carbohydrates, fiber, vitamins, and minerals. They can be a part of a healthy diet, particularly when prepared without adding excessive fats or sodium. However, it is important to be aware of potential nutrient loss during the canning process and to read the ingredient list to avoid any unwanted additives or preservatives. Opting for fresh potatoes whenever possible can help maximize the nutritional benefits of this versatile and delicious vegetable.