Marisa Moore is a registered dietitian nutritionist through a BS in nutrition science and also MBA in marketing. She is additionally the founder the Marisa Moore Nutrition.
You are watching: Calories in 1 lb russet potatoes
Potatoes room high in starch and have occurred a bad reputation due to the popular oflow-carb and Paleo diets. However, carbohydrates aren"t poor for your wellness as long as friend watch your portions. In fact, they"re vital as a source of energy. Potatoes space inexpensive, versatile, can be stored for long periods the time, and are a great source the fiber, potassium, and vitamin C.
Potato Nutrition facts
The following nutrition details is provided by the USDA for one tool (173g) small russet potato (2 1/4" to 3 1/4" in diameter) through peel and no added salt or toppings.
While a medium russet potato provides 37 grams that carbohydrates, only 4 grams that which space from fiber. Most of the carbs room starch and also only a small amount (under 2 grams) is sugar. Starches room quickly damaged down during digestion to street in the bloodstream, causing a quick rise in blood sugar levels.
The glycemic index of a food is an indicator the the impact of food ~ above blood sugar. Study outcomes vary, yet the glycemic index of potatoes appears to typical in the 80s, i beg your pardon is thought about high. By comparison, table sugar has actually a glycemic table of contents of 59, do potatoes higher on the glycemic index 보다 sugar. Waxy arrays such as brand-new red potatoes are slightly lower on the glycemic index than russet potatoes.
Another means to represent the glycemic impact of food is the glycemic load, i beg your pardon takes right into account the offer size. A tool potato fares better here, with a moderate glycemic pack of 17. But a large potato has actually a glycemic pack of 29, which is high.
You have the right to combat the blood sugar rush by offer potatoes as component of a balanced meal such as with a piece of salmon and a next of environment-friendly beans.
The addition of protein native the salmon and fiber native the green beans helps slow-moving down the digestion and also absorption the the strength from the potatoes.
Potatoes have actually only a map of fat, and that tiny amount is split between saturated and polyunsaturated fat. They also have trace amounts of omega-3 fat acids and also omega-6 fatty acids. As a vegetable, they have actually no cholesterol. Uneven you add a topping through fat or fry your potatoes, they room basically fat-free.
Potatoes have a tiny amount of protein, however the protein is the high quality due to the fact that of the amino mountain compositionand the digestibility. This way the protein quality is similar to that of eggs and also actually higher than the of soybeans and also other legumes.
Vitamins and Minerals
Potatoes provide many vitamins and also minerals, consisting of vitamin C, vitamin B6, and also potassium. They room a good source of folate, niacin, iron, magnesium, phosphorus, copper, and also manganese. To gain the many out that the potato, you need to eat the potato skin as well as the flesh, as some micronutrients are an ext concentrated in the skin.
Potatoes have to be thought about a nutritious vegetable, also though lock contain a many starch. Their other healthful plant compounds do them a worthwhile component of a balanced diet.
Regulates Blood pressure
Potatoes are high in potassium, which works in the contrary to sodium to help regulate blood pressure and also fluid balance. Research mirrors that the potassium in potato is just as high and also as usable by the human body as once consumed together a diet supplement. Potassium is also essential for typical muscle and nerve function.
supports the Immune device
Vitamin C is essential for common immune mechanism function, blood clotting,and solid connective tissue and also blood vessel walls.Since vitamin C can"t be stored in the body, it need to be consumed through food. One baked potato provides about 19% of the day-to-day value because that vitamin C.
repair Oxidative damage
Potatoes additionally have a an excellent concentration the antioxidant phytonutrients, including vitamin C, carotenoids, and also polyphenols. This compounds can aid repair cell damaged by oxidative stress, i beg your pardon can add to a number of chronic diseases.
prevents Chronic condition
Fiber is essential for digestion, blood sugar control, load management, heart health, and more. Potatoes, particularly when the peel is consumed, are a good source of diet fiber.
low in FODMAPs
Potatoes are low in fermentable oligo-, di-, mono-saccharides, and polyols (also recognized as FODMAPs), short-chain carbohydrates that can lead to bloating and sensitivity in the digestive tract. In some human being with irritable bowel syndrome (IBS) and also Crohn"s disease, complying with a low-FODMAP diet helps relax symptoms. Potato are permitted on this diet.
Allergies to cooked or raw potatoes or potato pollen room rare however have to be documented. Usually, these reactions are seen in world who have hay fever and are sensitized to birch tree pollen. Protein in the potato can be chemically similar and therefore trigger a reaction once eaten.
The reaction is typically tingling in the mouth and lips, but in rare cases can command to difficulty breathing and also anaphylaxis. Those that react to potato might additionally react to apples, hazelnuts, carrots, and other life fruits and also vegetables.
If you or your child has actually a potato allergy, remember to review ingredient brand carefully. A surprising number of products save potato flour and/or potato starch.
Acrylamide is a toxicity substance that forms in starchy foodstuffs when they room processed or cooked in ~ high temperatures. The affects potatoes and other starchy foods. Acrylamide has been displayed to reason cancer in laboratory animals, however we don't recognize what level of acrylamide exposures room dangerous because that humans.
It is essential to keep in mind that the quantity of acrylamide you'd obtain from potato is much lower than the amounts studied in laboratory animals. Frying and baking potatoes at high temperatures for a long time could an outcome in the most acrylamide, but those levels might be reduced when potatoes room boiled very first or treated v antioxidant solutions. You have the right to also heavy steam potatoes to stop acrylamides.
Potatoes are component of the nightshade household of vegetables, together with tomatoes, eggplants, sweet peppers, and a few others.
Nightshades contain small amounts that a substance referred to as solanine. Some people claim castle have increased arthritis-type pain when lock eat potatoes and other nightshade plants. But research hasn't found any considerable connection between rheumatoid arthritis pain and solanine.
In big amounts, solanine is toxic, yet the lot of solanine you'd obtain from potatoes isn't sufficient to make you sick unless girlfriend eat environment-friendly potatoes or sprouts that grow from potatoes that have been sitting around for also long. Don't eat environment-friendly potatoes—throw them out. Castle taste bitter and also bad anyway.
The many common types of potatoes room white, yellow, and also red potatoes despite you could find blue and purple ones, too. You"ll additionally find a big variety in potato sizes, native tiny brand-new potatoes to fingerlings to big russets (also known as "Idaho potatoes"). They"re all comparable nutritionally however can have actually slightly different textures. Sweet potatoes, however, are various in looks, flavor, and nutrition.
Storage and Food safety and security
Unwashed potatoes have the right to be stored for weeks or also months in a cool, humid, dark place. Keep them in a record bag or cardboard box, not a plastic bag. Don't keep in the refrigerator, as this can increase acrylamides in potatoes, and also don't consume eco-friendly potatoes.
just how to Prepare
When they're fried, turned right into chips, or slathered in heavy sauces, butter, or cheese, the nutritional value of the potato dish changes drastically. Baked, roasted, and also boiled potato are ideal in regards to nutrition. Consider topping her potatoes v veggies or other healthy and balanced toppings:
Add a healthy fat to baked or roasted potatoes choose avocado or a drizzle of olive oil.Use Greek yogurt instead of cake cream on baked potatoes.Serve small potatoes v salsa or broccoli and sprinkle around 1 oz of shredded cheese on top.Make oven-baked "fries" or low-calorie potato skins.Make mashed potatoes v low-fat cake cream, nonfat milk, and chives.Add potato slices (with skins) come soups and also stews.
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