Raw Potato Flesh with Skin β Nutritional Breakdown
Potatoes, a staple food in many households, are not only versatile and easy to prepare but also packed with essential nutrients. Consuming them with their skin provides an added nutritional boost, as the skin contains a good amount of fiber and micronutrients. Below is the detailed nutritional breakdown of raw potato flesh with skin, making it an excellent choice for those looking to maintain a healthy diet while enjoying a flavorful dish.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 77.0 kcal |
| Protein | 2.05 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 17.49 g |
| Fiber | 2.1 g |
| Sugar | 0.82 g |
| Calcium | 12.0 mg |
| Iron | 0.81 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 57.0 mg |
| Potassium | 425.0 mg |
| Sodium | 6.0 mg |
| Zinc | 0.3 mg |
| Copper | 0.11 mcg |
| Manganese | 0.153 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 19.7 mg |
| Thiamin (Vitamin B1) | 0.081 mg |
| Riboflavin (Vitamin B2) | 0.032 mg |
| Niacin (Vitamin B3) | 1.061 mg |
| Vitamin B6 | 0.298 mg |
| Folate (Vitamin B9) | 15.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights:
Potatoes, with their smooth flesh and edible skin, are not only rich in complex carbohydrates but also a good source of dietary fiber. The skin contains about half of the total fiber, making it a wise choice to consume the entire potato. In addition to providing energy, potatoes offer several key vitamins and minerals that contribute to overall health.
- Rich in Potassium: With 425 mg of potassium per 100g, potatoes are an excellent source of this essential mineral, which plays a crucial role in heart and muscle function.
- High in Vitamin C: A single serving of raw potato provides nearly 20 mg of Vitamin C, a powerful antioxidant that helps support immune function, skin health, and wound healing.
- Protein Content: At 2.05g of protein, raw potatoes offer a moderate amount, supporting muscle repair and growth.
- Low in Fat and Calories: With just 0.09g of fat and 77 kcal per 100g, raw potatoes are a low-calorie food choice that fits well into a balanced, healthy diet.
- B Vitamins for Energy: Potatoes provide an assortment of B vitamins, including niacin (Vitamin B3), thiamin (Vitamin B1), and Vitamin B6, which support metabolism and energy production.
- Mineral-Rich: Beyond potassium, potatoes also provide essential minerals such as magnesium, iron, zinc, and phosphorus, which help with various bodily functions, from bone health to oxygen transport.
Allergen Information:
Potatoes are considered a low-risk food for allergens. However, individuals who have specific sensitivities or allergies should always check for any potential cross-contamination when preparing potatoes, especially if processed in facilities handling other allergens like gluten or soy.
Dietary Preferences:
- Gluten-Free: Potatoes are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
- Vegan and Vegetarian Friendly: Potatoes are plant-based and align with both vegan and vegetarian diets.
- Low-Fat and Low-Calorie: With only 0.09g of fat per 100g, raw potatoes are a suitable option for those following low-fat or weight-conscious diets.
- Kosher and Halal: Potatoes are naturally kosher and halal when prepared according to dietary guidelines.
Usage Tips:
- Cooking with Skins: To retain the maximum nutritional value, consider cooking potatoes with their skins on. Scrub them thoroughly before cooking to remove any dirt or pesticides.
- Baking and Roasting: Potatoes can be roasted, baked, or boiled with their skins, making them a versatile side dish for any meal.
- Versatile in Dishes: From mashed potatoes to potato salads, hash browns to gratins, raw potatoes provide endless possibilities for delicious and nutritious meals.
Conclusion:
Raw potatoes with skin offer a powerhouse of nutrients, making them a valuable addition to any diet. Whether youβre preparing a simple dish or experimenting with gourmet recipes, this humble tuber can be a nutritious, satisfying, and versatile ingredient in your kitchen. From their high potassium content to their rich supply of fiber and vitamins, potatoes are a wholesome food that can support a healthy lifestyle when included as part of a balanced diet.
