How Many Calories Are in a Single Potato?
Have you ever wondered how many calories are in a single potato? especially regarding the calorie content of sweet potatoes. I used to think it was just the regular potato, but those little suckers can be PACKED with calories!
· How much is too much for one day?
· Should you eat more than one per day?
Let’s answer these questions and more
Are potatoes really as bad as they’re made out to be?
The potato is often vilified as a nutritional disaster. But when it comes to calories, that’s not exactly the case. A medium potato has about 150 calories and is a good source of potassium, fiber and vitamin C.
Potatoes are also naturally low in fat, which makes them an excellent choice for anyone watching their cholesterol levels or trying to lose weight. If you’re watching your weight and counting calories, potatoes can be a good option for lunch or dinner alongside a lean protein like chicken or fish. A baked potato has about 160 calories and 3 grams of fat compared with 200 calories and 5 grams of fat in French fries cooked in oil or butter. For this reason alone, we recommend eating potatoes baked or boiled instead of fried whenever possible.
How can I make potatoes more nutritious?
We all love potatoes however depending on how you choose to prepare them you may taking away all the health benefits from eating potatoes and instead end up eating empty calories. There are different ways you can prepare potatoes which taste delicious and still make for a healthy addition to your next meal.
Bake your potatoes in an oven:
By cooking your potatoes in an oven as opposed to frying them you can prepare a much healthier side dish to go along with some lean protein. You can even spice things up by adding plenty of herbs and spices to your potato; these ingredients will help make it more flavorful without adding fat or calories. Herbs and spices can also help boost the nutritional value of your meal by adding vitamins and minerals such as vitamin C (found in parsley), vitamin A (found in turmeric), iron (found in garlic) or potassium (found in basil).
Use an air fryer:
Air fryers are great why to enjoy the crispiness of French fries without all the added fat and cholesterol that comes with deep frying potatoes. Air fryers are more accessible today then ever before and prices have gone significantly enough to make them affordable for most people. The great things about air fryers are you can make all kinds of fried food without any of the oil which makes it worth considering if you don’t already own one.
Boil your potatoes:
Boiling your potatoes is another healthy way you can prepare potatoes to enjoy with your meals. Potatoes are natural sources of vitamins and minerals, particularly potassium, phosphorus and B-complex vitamins. They are low in calories and fat and high in fiber, helping you feel full. If you add butter or sour cream to potatoes, you increase the number of calories and fat grams significantly – so add herbs or low-calorie condiments if you’re trying to lose weight.
Potatoes are loaded with potassium
Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and fruits. One medium potato with skin provides 620 milligrams or 18% of the recommended daily value per serving. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract. Potassium may help lower blood pressure. Unfortunately, few people get the recommended 4700 milligrams per day of potassium they need.
Potatoes are loaded with vitamin C
Potatoes are a good source of vitamin C, which is more than one medium tomato or sweet potato. Vitamin C plays an important role in the body as an antioxidant, which helps protect cells against damage. It aids in the production of collagen, which is needed to maintain strong bones and teeth; assists with iron absorption; and helps heal wounds and keep gums healthy. Vitamin C may also help support your immune system.
Potatoes are loaded with Fiber
Dietary fiber is a type of carbohydrate that includes both soluble and insoluble fiber. Research has shown that it may help with weight loss as it makes you feel full longer, and also may help lower blood cholesterol.
Potatoes are loaded with B6
Potatoes are a good source of vitamin B6. One medium potato provides 10% of the recommended daily value. Vitamin B6 helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
Potatoes are loaded with iron
Potatoes are good sources of iron. Iron is a component of hemoglobin, which carries oxygen to the body’s cells. Iron also has a role in many enzymatic processes, including those involved in neural development.
Wrapping it up
We know that potatoes can be a nutritious and filling choice for a meal or side dish. But, back to our original question: how many calories are actually in an average potato? Well, it depends on the type of potato, the preparation methods, and even the time of year. For the record, just one medium potato contains somewhere between 110 and 130 calories and 0.19 – 0.25 grams of fat. So, you can relax—you don’t have to count every single calorie while chowing down on your favorite spud. Plus, depending on your physique and dietary needs, you might actually want to eat more of this healthy food!
