Healthy

Calories

Potatoes contain only 84 kilocalories per 100 grams, are rich in carbohydrates (19 grams per 100 grams) and contain only two grams of fat per 100 grams. Moreover, potatoes are rich in potassium and also contain iron and vitamin C. Potatoes are a source of starch (complex carbohydrates) and many people think that starch, and therefore potatoes, makes you fat. One gram of starch equal only 4 kilocalories, while one gram of fat equal 9 kilocalories. A boiled potato contains no fat at all.

However, some ways of preparing potatoes do add extra calories when you put them on the menu regularly. Chips, croquettes and crisps absorb a large amount of fat due to deep-frying. When you drown your potatoes in sauce or add an extra spoonful of butter to your mashed potatoes time after time, the amount of calories increases significantly. Dieticians recommend eating three to five pieces (150-250 grams) of boiled potatoes every day. For variety, potatoes can be replaced by rice, pasta or couscous. Be aware that one serving of pasta or rice contains almost twice as much calories as one serving of boiled potatoes. Two hundred grams of boiled potatoes equal approximately 150 calories, two hundred grams of rice or pasta equal approximately 250 calories and a small portion of chips without mayonnaise equal 700 calories. Moreover, the potato is a well-known source of nutritional fibres, potassium and vitamins B and C. Here, the potato again has a pro: rice and pasta do not contain vitamin C. A fresh potato in its skin contains 45% of the Recommended Dietary Allowance (RDA) in vitamin C, 18% of the RDA in potassium and does not contain any fat or cholesterol. It is best to peel off as little skin off a potato as
possible, so as to preserve most of the vitamins.

1 gram = 0.04 ounce
2 grams = 0.08 ounce
19 grams = 0.76 ounce
100 grams = 4 ounces
150 grams = 6 ounces
200 grams = 8 ounces
250 grams = 10 ounces

Antioxidants

The potato, as well as fruit and many other sources of food, contain antioxidants, substances that eliminate the free radicals in our body. Along with other substances that support our health, they help to prevent cancer, cardiovascular diseases, strokes and other kinds of chronic illnesses. The main antioxidants in potatoes are carotene and vitamin C.