Potatoes
Category: Vegetables & Vegetable Products State: Frozen Characteristics: Whole, Drained, With Salt Method: Cooked, Boiled
Nutrition Highlights
Serving Size
Calories
63
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 | 56 (88.3%) |
| Protein | 7.9 (12.6%) |
| Fat | 1.2 (1.9%) |
| Total | 63 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 83 (82.8%) |
| Carbohydrate | 14 (13.9%) |
| Protein | 2.0 (2.0%) |
| Ash | 1.2 (1.2%) |
| Fat | 0.1 (0.1%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
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 which help support energy production and a healthy nervous system
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The fiber and starch in potatoes helps promote fullness and supports digestive health
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Boiling potatoes helps retain their nutrients compared to cooking methods like frying
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When eaten with their skin, potatoes provide additional fiber, vitamins, and minerals
Risks
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High in carbohydrates and calories if consumed in large quantities. Can contribute to weight gain
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High glycemic index food. Can cause blood sugar spikes if eaten without other foods
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Sodium content from added salt. Can contribute to high blood pressure if consumed frequently
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Lack fiber and many essential nutrients. Should be eaten with other nutritious foods
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May contain acrylamide if overcooked at high temperatures. Linked to cancer risk
Additional Information
Potatoes, frozen, whole, cooked, boiled, drained, with salt, offer several nutritional benefits while also presenting some potential risks. Let's explore these aspects in detail.
Nutritional Benefits:
1. Rich in carbohydrates: Potatoes are an excellent source of carbohydrates, providing energy to fuel various bodily functions and physical activities.
2. Dietary fiber: This food product contains dietary fiber, which aids in digestion, promotes bowel regularity, and helps control blood sugar levels.
3. Vitamins and minerals: Potatoes are a good source of vitamin C, which supports immune function and collagen synthesis. They also contain potassium, which is essential for maintaining healthy blood pressure levels and proper muscle function.
4. Antioxidants: Potatoes contain antioxidants like vitamin C and other phytochemicals, such as flavonoids and carotenoids, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
5. Fat-free and low in calories: Potatoes are naturally fat-free and relatively low in calories, making them a suitable choice for individuals aiming to manage their weight or follow a low-fat diet.
Potential Risks:
1. High glycemic index: Potatoes have a high glycemic index (GI), meaning they can cause a rapid increase in blood sugar levels. This attribute can be problematic for individuals with diabetes or those trying to control their blood sugar levels. However, boiling potatoes and consuming them with their skin can lower their GI.
2. Sodium content: The inclusion of salt in this particular food product may contribute to its sodium content. Excessive sodium intake can lead to high blood pressure and increase the risk of cardiovascular diseases. Therefore, individuals with hypertension or those aiming to reduce their sodium intake should be cautious when consuming potatoes cooked with salt.
3. Acrylamide formation: When potatoes are cooked at high temperatures, such as through frying or baking, a compound called acrylamide can form. Acrylamide has been associated with an increased risk of cancer in animal studies. However, the acrylamide formation is generally lower in boiled or steamed potatoes compared to fried or roasted ones.
Tips for Healthy Consumption:
1. Opt for whole potatoes: Choosing whole potatoes over processed forms, like frozen fries or chips, ensures that you benefit from the vegetable's natural nutrients without added fats or sodium.
2. Cook with minimal processing: Boiling or steaming potatoes is a healthier cooking method compared to frying or baking, as it minimizes the formation of acrylamide and preserves more nutrients.
3. Control sodium intake: If you are concerned about sodium intake, consider boiling potatoes without adding salt or using alternative seasonings like herbs and spices to enhance their flavor.
4. Pair with a balanced meal: Incorporate potatoes into a balanced meal by combining them with lean proteins, vegetables, and healthy fats to create a well-rounded and nutritious plate.
In conclusion, potatoes, frozen, whole, cooked, boiled, drained, with salt, offer valuable nutritional benefits such as carbohydrates, dietary fiber, vitamins, minerals, and antioxidants. However, individuals should be aware of the potential risks associated with their high glycemic index, sodium content, and acrylamide formation. By making informed choices and incorporating potatoes into a balanced diet, one can enjoy their nutritional benefits while minimizing potential risks.