Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No.1” in America’s battle of the bulge. Some would even say that sweet potatoes are to white potatoes what brown rice is to white.
- But in a head-to-head comparison, these two tubers are seemingly very similar.
- In a 100-gram portion, the white potato has 92 calories, 21 grams of carbs, 2.3 grams of dietary fiber, 2.3 g of protein and 17% of the recommended daily value of vitamin C.
- The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C and 380% of the daily recommended value of vitamin A.
Importantly, both have won Vegetable of the Month designations from the Centers for Disease Control and Prevention. Given this information, it may seem surprising that the sweet potato has a better reputation than its white cousin. The truth is that not enough data exist to ascertain whether sweet potatoes are having the same impact on Americans’ waistlines as white potatoes, said the authors of last week’s study in the New England Journal of Medicine that looked at dietary and lifestyle factors associated with long-term weight gain.
- And that is probably because Americans simply do not eat that many sweet potatoes.
- According to the 2010 census, the average American ate a mere 5.2 pounds of the brightly colored vegetable per year.
- That’s less than 5% of the average amount of white potatoes each person in the U.S.
- Consumes each year, which totals about 117 pounds.
Moreover, other factors, like the preparation method, strongly influence how foods affect weight gain, said Adelia Bovell-Benjamin, a nutritionist and sweet potato expert at Tuskegee University in Alabama. People tend to eat sweet potatoes baked or boiled, not fried, but more than a third of all white potatoes are consumed as either chips or French fries, experts said.
- Frying potatoes in oil also increases the caloric density, meaning that there are more calories per bite, plus the salt content tends to be high, said Bonnie Liebman, a nutrionist at the Center for Science in the Public Interest.
- Eating foods that are high in salt is associated with increased risk for high blood pressure, cardiovascular disease and stroke.
Neither of these things is a problem with sweet potatoes, she added. Preparation methods being equal, however, the brightly colored roots could still have a leg up. Sweet potatoes are loaded with antioxidants, said Bovell-Benjamin. They are rich in beta-carotene, vitamin C, pro-vitamin E, anthocyanins and sporamins.
Studies suggest that eating antioxidant-rich foods could lower the risk of developing certain chronic conditions, like heart disease and cancer. Anthocyanins have been shown to decrease weight gain from high-fat diets in pre-clinical studies in animals, and sporamins may have anti-carcinogenic properties.
Sweet potatoes also have a lower glycemic index than regular potatoes.
How many calories are in 100g of boiled potatoes?
– Cooked potatoes with the skin are a good source of many vitamins and minerals, such as potassium and vitamin C. Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat. The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are ( 1 ):
Calories: 87 Water: 77% Protein: 1.9 grams Carbs: 20.1 grams Sugar: 0.9 grams Fiber: 1.8 grams Fat: 0.1 grams
How much calories is in 100g potato?
Nutrition summary: –
|Calories 77||Fat 0.09g||Carbs 17.47g||Protein 2.02g|
How many calories is 200 grams of potatoes?
Nutrition summary: –
|Calories 208||Fat 4.8g||Carbs 38.72g||Protein 3.32g|
Is potato more calories than rice?
Calories, Fat and Protein – If you are trying to lose weight by keeping track of your intake of calories and fat, either rice or potatoes could be helpful. Both are nearly fat free, with less than a gram of fat per serving. They are also similar in caloric content.
Are potatoes better than rice?
Potato vs Rice: Nutritional Values – Any meaningful discussion about health benefits must start with reviewing nutritional information. Therefore, let’s quickly look at the nutrient content of potatoes and rice and use it as a basis for the comparison we’ll be doing later.
|Potato Cooked (100 g)||Rice Cooked (100 g)|
|Protein||2.1 g||2.3 g|
|Carbohydrates||21.1 g||28.6 g|
|Fiber||2.1 g||1.0 g|
|Fat||0.15 g||0.21 g|
|Vitamin A||10 IU||0 IU|
|Beta-carotene||6 mcg||0 mcg|
|Vitamin C||12.6 mg||0 mg|
|Vitamin B6||0.21 mg||0.05 mg|
|Vitamin B9 (Folate)||38 mcg||2 mcg|
|Vitamin B1 (Thiamin)||0.04 mg||0.02 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.01 mg|
|Vitamin B3 (Niacin)||1.53 mg||0.40 mg|
|Vitamin B5 (Pantothenic Acid)||0.38 mg||0.41 mg|
|Magnesium||27 mg||13 mg|
|Phosphorous||75 mg||37 mg|
|Potassium||544 mg||29 mg|
|Iron||0.64 mg||0.20 mg|
|Copper||0.12 mg||0.03 mg|
|Calcium||10 mg||3 mg|
|Zinc||0.3 mg||0.4 mg|
Nutrient Resources 1 2 3 4 Both contain a wide variety of nutrients. At first it may be difficult to figure out which one is better than the other. Let’s answer the question, which is better for nutritional value, potatoes or rice? Potatoes are better for nutrients than rice due to their higher percentage of vitamins, minerals and fiber.
- Potatoes provide more vitamin A, vitamin C, B6, folate, thiamin, riboflavin, niacin, magnesium, phosphorus, potassium, iron, copper and calcium than rice.
- Potatoes contain less calories, carbohydrates and fat.
- Rice also contains many of those nutrients but in smaller percentages of the daily recommended values.
Rice contains a little more protein, zinc and B5 than potatoes.
Is boiled potato good for losing weight?
- Preheat your oven to 200°C or 400°F.
- A baking pan or shallow roasting tin should be lightly greased.
- Cut the potatoes into pieces after peeling them.
- Fill a pan halfway with water and put the potatoes in it. Bring to a boil, then reduce to low heat and continue to cook for another 15 minutes.
- To fluff the potatoes on the exterior, drain the water from the pan and shake it vigorously for a minute.
- Place the potatoes on the baking sheet, season with salt, and bake for an hour in the center of the oven.
These were some great boiled potato recipes for weight loss. However, you might even be concerned about the calories in boiled potatoes. A medium-sized serving of boiled potato has only 140 calories. This can be a great snack and could be your go-to way of shedding weight. This clearly answers your question ” are boiled potatoes good for weight loss ?”.
Which potato is lowest calorie?
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. Summary: Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium and manganese. Their nutrient contents can vary depending on the type of potato and cooking method.
Are cooked potatoes high in calories?
Potato nutrition can be very high and beneficial when prepared in the right ways. (Image credit: Massimo Ravera via Getty Images) Potato nutrition facts show that the vegetable can be a very healthy part of a balanced diet when prepared in the right way.
However, some of the most popular preparations for potatoes tend to make them increasingly unhealthy by comparison. Potatoes are the No.1 vegetable crop in the United States and the fourth most consumed crop in the world, behind rice, wheat and corn, according to the U.S. Department of Agriculture (USDA) (opens in new tab), followed by tomatoes,
Historically, Americans ate most of their potatoes fresh. Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved. According to the USDA, processed potatoes composed 64 percent of total U.S.
- Potato use during the 2000s, compared to 35 percent in the 1960s.
- Americans, on average, eat 55 lbs.
- 35 kilograms) of frozen potatoes per year, 42 lbs.
- 19 kg) of fresh potatoes, 17 lbs.
- 8 kg) of potato chips and 14 lbs.
- 6 kg) of dehydrated potato products.
- Potato has contributed to human diet for thousands of years, first in the Andes of South America and then in the rest of the world.
Its contribution to the human diet is affected by cooking, potato intake levels, and the bioavailability of potato nutrients. Generally, the key nutrients found in potatoes including minerals, proteins, and dietary fiber are well retained after cooking.
Which potato is higher in calories?
Comparing the two, you’ll see that while white potatoes have more calories, it’s only by 17 calories, which is really negligible. There is slightly more protein in a white potato, a few more grams of carbohydrates, and 70 percent more potassium compared with a sweet spud.
Are potatoes heavy in calories?
Story highlights – Potatoes offer vitamin B6, vitamin C and iron, and are an excellent source of potassium French fries and hash browns significantly boost calories, fat and sodium CNN — Yes, a plain baked potato is a healthy food, especially when it is consumed with its fiber-rich skin.
But because its nutrient profile and composition is different from other vegetables (it has more starch than leafy greens, for example), it shouldn’t be the only vegetable in your diet. Though potatoes may be thought of as a fattening food, a medium, unsalted plain baked potato with skin has only 160 calories and is naturally fat- and cholesterol-free.
Each potato also packs about 4 grams of fiber and 4 grams of protein, which keeps us feeling full. In fact, research suggests that potatoes are preferable to pasta in terms of their ability to reduce appetite after being consumed. Potatoes also offer vitamin B6, vitamin C and iron, and are an excellent source of potassium. A medium potato provides about 20% of the recommended daily value for potassium, an important mineral that may help blunt sodium’s effects on blood pressure.
One small study found that eating six to eight small antioxidant-rich purple potatoes twice daily does not cause weight gain and can help lower blood pressure and risk of heart disease and stroke among overweight individuals with hypertension. Generally speaking, the type and amounts of nutrients among different potato varieties such as Russet, white and red potatoes may differ slightly, though not significantly.
An exception is the sweet potato, which is a top food source of beta-carotene, an antioxidant that gets converted to vitamin A in our bodies and is important for healthy skin and eyes. The problem with potatoes occurs when they are fried in a lot of oil, in the case of French fries or hash browns, which significantly boosts calories, fat and sodium.
- Dressing potatoes with high-calorie ingredients can have similar effects.
- A plain potato can quickly morph into a fattening side dish when mashed with a lot of butter, topped with a heavy dollop of sour cream or mixed with mayonnaise to make potato salad.
- While not as creamy, even a delicious dish like roasted potatoes tossed with olive oil, rosemary and Parmesan cheese will contribute more calories than its plain baked cousin – though it can certainly be enjoyed as a small portion.
It is true that potatoes have been classified as having a high glycemic index (GI), which means they have a greater impact on blood sugar compared with foods with lower GIs, such as beans or non-starchy vegetables. However, the glycemic index doesn’t tell the whole story about a food’s nutritional value.
How many potatoes is 2000 calories?
com2kid on Aug 3, 2018 Not without toppings. But I can make one hell of a loaded baked potato. Or cheesy mashed potatoes. Pretty much no one eats just a regular potato. Which is where the table falls apart. You can cook up a steak with some salt and pepper, or a good steak with nothing at all on it, and eat it just like that. A regular boiled potato? Meh.
Is potato better than pasta?
What are the main differences between Potato and Pasta? –
Potato is richer in Vitamin B6, and Potassium, yet Pasta is richer in Vitamin C, Folate, Vitamin B1, Vitamin B2, and Vitamin B12.Potato’s daily need coverage for Vitamin C is 22% higher.Potato has 18 times more Potassium than Pasta. Potato has 425mg of Potassium, while Pasta has 24mg.
We used Potatoes, flesh and skin, raw and Pasta, fresh-refrigerated, plain, cooked types in this comparison.
What can I eat instead of potatoes?
Try these tasty spud substitutes to take a break from potatoes. It is hard to imagine meat without potatoes. Many of us grew up eating potatoes at most meals, and we likely continued the tradition when we started cooking for ourselves. However, due to change in taste, health or family preferences, we might be searching for alternative side dishes to serve.
- When you are looking for a side dish as a substitute to potatoes, you can search online for endless new side dish recipes to try such as jicama, which can be baked and served in place of a baked potato.
- Jicama has just 11 grams of carbohydrates per cup versus the white potato, which has 26 grams per cup.
Use these ideas from the American Diabetes Association to stir up healthy alternatives to potatoes.
Grate squash in place of potatoes for a new take on hash browns. A cup of butternut squash has only 16 grams of carbohydrates. Mash cauliflower (only 5 grams of carbohydrates per cup) makes for a delicious substitute to your traditional mashed potatoes side dish. Use a whole grain such as quinoa, bulgur, couscous or brown rice in place of your potato. You can also add a whole grain roll where your potato would normally be. Whole grains contain fiber, which can help you feel full, lower blood sugar levels and may help lower cholesterol. Cook two different types of vegetables for your meal, and use one as a substitute for your potato. Cannot afford fresh vegetables? Frozen and canned are good for you too!
Variety is the key to a well-balanced diet, so try a new side dish as an occasional replacement for potatoes with your meals. There are many delicious and nutritious Michigan-grown fruits and vegetables, like potatoes, you can try. Michigan State University Extension offers nutrition workshops throughout Michigan that can help you plan and prepare healthier meals for you and your family.
- Find your county on the drop down list under events,
- You can also find an expert in your area by visiting people.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).
- This article was published by Michigan State University Extension,
- For more information, visit https://extension.msu.edu,
- To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters,
To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).
How many calories in 500g boiled potatoes?
Nutrition summary: –
|Calories 515||Fat 11.2g||Carbs 97.6g||Protein 9.05g|
How many calories are boiled potatoes?
Last Updated : 01 March 2010 Potatoes are a very common food in the diets of most Europeans, but perhaps sometimes the nutrition contribution of this staple crop is overlooked. To start with, there are considerable nutritional differences between potato dishes depending on how they are cooked, and this may have an impact on how potatoes as a food are perceived by consumers.
- What makes potatoes special is that they combine the characteristics of starchy foods with those of vegetables.
- First imported from South America in the 16 th century, potatoes took another 150 years before actually becoming one of the most important staple food crops in Europe.
- Nowadays, Central and Eastern Europeans are the highest consumers, but potatoes play a role in diets all across the continent, with an average per capita consumption of 94 kg in 2005.1 Listed below are important and interesting nutritional aspects that are worth considering in the discussion on the contribution of potatoes towards a healthy balanced diet.2 When boiled or baked, potatoes are a virtually fat-free food.
The main energy-providing nutrient in potatoes is carbohydrate, in the form of starch. Carbohydrates are the primary source of energy for the body, and should supply at least half of your calories for the day. The advantage of getting carbohydrates from potatoes is that you will be getting a considerable amount of certain micronutrients as well.
Potatoes contain a small amount of protein: about 3 g in a boiled medium portion of 180 g (see Table 1). Although this is less than 10% of the daily adult requirement, potatoes are a good source of the amino acids lysine and tryptophan and combined with milk or eggs make for a high quality protein food.
Potatoes are a source of fibre, which contributes to the feeling of fullness, and supports healthy digestive functions. A 180 g portion of boiled potatoes provides about 3 grams of fibre, which equates to more than 10% of the daily recommended intake of fibre, namely 25 grams.3 Some people enjoy the stronger taste of eating cooked potatoes with skins on, and in this form they contain even more fibre.
- However care must be taken not to eat skins that are discoloured or marked.
- Green patches indicate higher levels of glycoalkaloids such as solanine, which may lead to ill health if consumed in large amounts.
- A small amount of the starch in potatoes resists digestion (this is called ‘resistant starch’): this particularly occurs when potatoes are eaten cold after being cooked, such as in a potato salad.
Resistant starch acts in the body in a similar way to fibre, and may aid in the control of blood glucose and blood lipid levels.4 Potatoes are a steady reliable source of vitamin C – a medium boiled potato (180 g) contains about 10 mg, which is about one eighth of the adult requirement.
How much does 100g potato weigh when boiled?
By Cook For Love’s BRENDA WINIARSKI As we all know, calculating the phe & protein in your food is a pain. At first, it’s relatively easy: look up a food, weigh or measure it, and calculate the phe. But once you start cooking–for a child with PKU or for yourself — things get complicated fast.
It is an awful lot of hard work and effort. And then on top of that you can start to drive yourself a bit crazy. Do you weigh it raw? Do you weight it cooked? Why the heck is the mg/g of phe in a baked potato, french fry and potato chip so vastly different – it is all just a single ingredient – a bloody potato! If I could go back in time, I think I would become a food scientist because this kind of stuff fascinates me.
And so of course I volunteered to write an article on measuring phe in raw versus cooked foods! To run my tests, I had eight timers on, fifteen piles of 100 g carrots and fifteen piles of 100 g potatoes. There were post-its everywhere so I knew what timer was for what.
- There were warnings everywhere that if someone nibbled on my samples I would kill them.
- I felt a bit like the love child of the Swedish Chef and Beaker from the Muppets as I pretended to conduct a true scientific experiment, because the truth is there were loads of variables I did not control.
- But the end result was conclusive.
DISCLAIMER : this experiment was designed to demonstrate the many ways that cooking foods can mess with the end mg/g. None of the values herein are authoritative mg/g because, as you’ll learn, there are too many variables to control for. Also, I’m just pretending to be a food scientist.
Also, for many people, this level of specificity is unnecessary (on the Simplified Diet, carrots are often free!). But for others with low tolerances or an obsession with tiny details (guilty!) this information is fascinating. Measuring the phe in raw versus cooked foods confuses many people, and no wonder.
Do you calculate your foods based on the cooked weight or the raw weight? Does it really affect overall numbers? The answer is a straight up: Always calculate phe based on raw, uncooked weight whenever possible. Why? As you cook a vegetable, it can either take on weight while simmering in a liquid or lose its liquid/juice as it cooks.
And the cooked weight is never consistent. The length of cooking time, cooking temperature, and the size of the food affect the end weight, which then impacts the mg/g of phenylalanine. The Potato: 100 g of raw potato is 71 mg phe (.71 mg/g). BAKED POTATO A potato baked in a 375 degree oven lost 21% of its weight, making its mg/g 0.88 A potato baked in a 450 degree oven lost almost 25% of its weight, making its mg/g 0.94 FRIED POTATO CHIPS 100g of potato, sliced thin and deep fried to make potato chips lost 61% of its weight.
The phe remains at 71 mg but the new weight makes it 1.82 mg/g (71 mg/39 g). FRENCH FRIES Sliced into sticks and deep fried, 100g of potato became 55 grams of french fries. Again, the phe remains 71 mg, but the new weight made it 1.29 mg/g (71 mg/55g).
How many calories in 200g boiled new potatoes?
Nutritional Summary: –
|Cals 206||Fat 4.48g||Carbs 39.04g||Prot 3.62g|