Boiled Potatoes Nutrition Facts

Calories, fat, protein, and carbohydrate values for Boiled Potatoes.

Calories

There are 118 calories in Boiled Potatoes.

118

Nutrition Facts
Boiled Potatoes
Serving Size:

1

potato (2-1/2″ dia, sphere) (136 grams)

Amount Per Serving
Calories from Fat 1.2
Calories 118

% Daily Value*

Total Fat 0.1 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 5.4 milligrams

Potassium 515 milligrams

Total Carbohydrates 27 grams

Dietary Fiber 2.4 grams

Sugars 1.2 grams
Protein 2.5 grams
0.1%

Vitamin A

29%

Vitamin C

0.5%

Calcium

2.3%

Iron

Percent Daily Values are based on a 2000 calorie diet.

Category
Food / Beverages > Produce > Prepared Fruits / Vegetables

How long would it take to burn off 120 KCal?
Walking (3mph) 32 minutes
Running (6mph) 11 minutes
Bicycling (10mph) 16 minutes
Values estimated based on person weighing 140 lbs.

Which are boiling potatoes?

Waxy potatoes are best for boiling.

This is any type of potato with thin, shiny skin and a creamy flesh. Because they’re low in starch, they hold their shape when boiling. Waxy potatoes include yellow, red, Yukon gold, new, and fingerling potatoes. The texture when boiled is buttery and the flavor is almost sweet.

Additional Information

Boiled potatoes are a versatile and widely consumed food that offers a number of nutritional benefits. In this expert article, we will look at the features, benefits, and drawbacks of boiled potatoes and explore why they are considered a nutritional powerhouse.
Features of Boiled Potatoes:

  1. Low in calories and fat:
    Boiled potatoes are a low-calorie food, making them an excellent choice for people trying to maintain a healthy weight. With only 118 calories per serving, boiled potatoes provide a satisfying and filling option without contributing to excessive caloric intake. They are also virtually fat-free, with just 0.1 grams of fat per serving.
  2. Rich in essential nutrients:
    Boiled potatoes are packed with essential nutrients that support overall health and wellness. They are a good source of potassium, with one serving providing about 15% of the recommended daily value. Potassium plays an important role in maintaining proper heart function, regulating blood pressure, and supporting muscle and nerve function.

Boiled potatoes also contain significant amounts of vitamin C, providing 29% of the recommended daily allowance. Vitamin C is an antioxidant that helps boost the immune system, aids in collagen production, and improves iron absorption. In addition, boiled potatoes provide small amounts of other vitamins and minerals, including vitamin A, calcium, and iron.

  1. High in fiber:
    Fiber is an important part of a healthy diet, promoting digestive health and helping with weight management. Boiled potatoes contain about 2.4 grams of fiber per serving, helping to keep you feeling full and supporting regular bowel movements.

Benefits of boiled potatoes:

  1. Nutrient-dense energy source:
    Boiled potatoes are an excellent source of energy due to their complex carbohydrate content. The carbohydrates in potatoes are digested and absorbed more slowly than simple sugars, providing sustained energy and preventing blood sugar spikes. This makes boiled potatoes a good choice for athletes, people who are physically active, or anyone looking for steady energy throughout the day.
  2. Versatile and filling:
    Boiled potatoes can be incorporated into a variety of dishes and meal plans. They can be served as a nutritious side dish, mashed for a creamy texture, or mixed with vegetables for a hearty salad. Because of their high water and fiber content, boiled potatoes are filling, promoting satiety and reducing the likelihood of overeating.


Disadvantages of boiled potatoes:

  1. High glycemic index:
    While boiled potatoes offer numerous health benefits, it is important to note that they have a high glycemic index (GI). The GI measures how quickly carbohydrates in foods raise blood sugar levels. Boiled potatoes have a higher GI than other vegetables, which means they can cause a more significant rise in blood sugar levels. People with diabetes or those who are trying to manage their blood sugar levels should eat boiled potatoes in moderation and pair them with sources of protein and healthy fats to slow the absorption of glucose.
  2. Potential for acrylamide formation:
    When potatoes are cooked at high temperatures, such as when they are fried or baked, a chemical compound called acrylamide can form. Acrylamide has been linked to potential health risks, including cancer. However, boiling potatoes significantly reduces the formation of acrylamide, making boiled potatoes a safer alternative for those concerned about acrylamide consumption.

Conclusion:
Boiled potatoes offer a number of characteristics and benefits that make them a valuable addition to a balanced diet. With their low calorie and fat content, rich nutrient profile and high fiber content, boiled potatoes provide essential nutrients, sustained energy and satiety. However, it is important to be aware of their high glycemic index and consider moderation for those with specific dietary concerns. By incorporating boiled potatoes into a well-rounded meal plan, individuals can enjoy their nutritional benefits and explore their versatility in various culinary preparations.

Questions and Answers

Are boiled potatoes a healthy choice for weight management?

Yes, boiled potatoes are a healthy choice for weight management. They are low in calories and fat, making them a satisfying and filling option without contributing to excessive calorie intake. In addition, their high fiber content helps promote satiety, which can help with weight management by reducing overeating.

Can boiled potatoes be included in a diabetes-friendly diet?

Although boiled potatoes have a high glycemic index (GI) and can cause a rapid rise in blood sugar levels, they can still be included in a diabetes-friendly diet when consumed in moderation. Pairing boiled potatoes with sources of protein and healthy fats can help slow the absorption of glucose and lessen its impact on blood sugar levels.



Are boiled potatoes a good nutrient source?

Yes, boiled potatoes are a good source of nutrients. They are rich in potassium, providing about 15% of the recommended daily allowance per serving. They also contain significant amounts of vitamin C, which contributes to immune system health and collagen production. In addition, boiled potatoes provide small amounts of other vitamins and minerals such as vitamin A, calcium and iron.

Do boiled potatoes contribute to the formation of acrylamide?

No, boiled potatoes do not contribute significantly to the formation of acrylamide. Acrylamide is a chemical compound that can form in foods cooked at high temperatures, such as fried or baked potatoes. However, boiling potatoes significantly reduces the formation of acrylamide, making boiled potatoes a safer alternative for those concerned about acrylamide consumption.

How can boiled potatoes fit into a balanced diet?

Boiled potatoes can be incorporated into a balanced diet in a variety of ways. They can be served as a nutritious side dish, mashed for a creamy texture, or mixed with vegetables for a hearty salad. It is important to pair boiled potatoes with other nutrient-dense foods, such as lean protein, vegetables, and healthy fats, to create a well-rounded meal that provides a balance of macronutrients and micronutrients.