Nutritional information
The goodness of potatoes:
A nutrient-packed staple for your health.
Welcome to the world of potatoes, where this humble vegetable holds a treasure trove of nutritional benefits. Far from being simple, potatoes are abundant in nutrients, naturally fat-free, and contribute to your daily intake of vitamins and minerals. As per the 11 food-based dietary guidelines (FBDG) of South Africa, starchy foods form the foundation of most meals. When it comes to a one-stop supply of starch, potatoes are hard to beat. Just 100g of boiled fresh potato with its skin on provides 354 kilojoules of energy.
When you consume potatoes, the starch they contain is broken down into glucose in your gut, absorbed into your bloodstream, and transported to the liver and body cells. This glucose serves as fuel for your muscles and nervous system, contributing to both physical and mental performance. Not only are potatoes high in chromium and low in sodium, but they also boast 3g of fibre per serving (potatoes baked with skin). Additionally, they hold the highest amount of potassium among starchy vegetables, providing maximum nutritional value per 100g.
The nutrition table
Carbohydrates are the body’s main source of energy and play a crucial role in a healthy diet. Around 40 to 50% of our daily energy should come from carbohydrates. However, it’s important to choose the right type of carbohydrates for optimal health and blood sugar control.
There are two types of carbohydrates: simple and complex. Simple carbohydrates, found in sugars, are quickly broken down and absorbed into the bloodstream. This causes a rapid rise in blood sugar levels, followed by a sharp increase in insulin levels. As a result, we may initially feel great but experience tiredness and irritability when sugar levels drop again, creating a roller coaster effect on our blood sugar levels.
On the other hand, complex carbohydrates, like those found in potatoes, are made up of many sugars and take longer to break down in the stomach. This means that the sugars are released more slowly into the bloodstream, providing a constant and sustained energy level. Essentially, starchy foods should be the basis of most meals. However, it’s important to make wise choices when selecting your starches. Opt for unprocessed options that are close to their natural form, provide dietary fibre, and are rich in key nutrients.
One portion (one medium potato) provides the following vitamins and minerals:
*cooked with skin on
| VITAMINS | PER SINGLE 150g SERVING | %NRV* |
|---|---|---|
Vitamin B2 (mg) |
0,1 |
5% |
Niacin (mg)** |
2,4 |
15% |
Vitamin B6 (mg)** |
0,5 |
29% |
Vitamin C (mg) |
8,2 |
8% |
Pantothenic acid (mg)** |
0,8 |
17% |
| MINERALS | PER SINGLE 150g SERVING | %NRV* |
|---|---|---|
Copper (mg) |
0,2 |
27% |
Chromium (ug) |
1,5 |
43% |
Iron (mg) |
1,8 |
10% |
Magnesium (mg) |
0,3 |
14% |
Phosphorus (mg) |
98,9 |
8% |
Potassium (mg) |
710 |
** |
Zinc (mg) |
1,5 |
13% |
*Nutrient reference values (NRVs) for individuals 4 years and older, expressed per single serving.
**No NRV available.
So, you want to know what’s in a spud?
Potatoes are an ideal food to include in a healthy, balanced meal. They are a complex carbohydrate with a nutritional value that surpasses most processed foods, contributing significantly to our daily intake of vitamins and minerals.
Nutritional info
How do potatoes stack up against other starches?
Potatoes, correctly cooked (baked, grilled, or air-fried) with their skins on, offer a host of macro and micro nutritional benefits. With the highest potassium content per mg amongst their peers, these sensational spuds also serve as a heart-healthy option. Moreover, when compared to pasta, white rice, and white porridge, potatoes boast a remarkably low fat content, rendering them an ideal partner in maintaining a healthy weight. In a nutshell, potatoes can be summed up in three words:
Scrumptious. Convenient. Versatile.
| PER 100g |
POTATO Cooked with skin on |
PASTA Cooked |
MAIZE MEAL Porridge, soft (white, fortified) |
WHITE RICE Cooked |
|---|---|---|---|---|
Energy |
354kJ |
658kJ |
270kJ |
506kJ |
Protein |
1,9g |
5,8g |
1,3g |
2,9g |
Carbohydrates |
18,7g |
30,9 |
13,4 |
26,1 |
Total fat |
0,1g |
0,9g |
0,5g |
0,4g |
Sodium |
2mg |
1mg |
1mg |
2mg |
Potassium |
401mg |
44mg |
33mg |
56mg |
Vitamin C |
21mg |
0mg |
0mg |
0mg |
Potatoes: The underground hidden treasure
For ages, potatoes have served as an important, cost-effective source of energy, nutrition, and satiety in the South African diet. As the most prominent vegetable crop in South Africa and one of the world’s most prominent staple foods, potatoes continue to play a vital role in our diets, health, and well-being.
Let's explore the potato fact file:
POTATOES ARE
CHROMIUM CHAMPIONS
Exciting news for South Africans! Potatoes in South Africa are high in chromium, a mineral that helps maintain healthy blood sugar levels. As obesity and diabetes rates continue to rise, it becomes crucial to recognise how chromium assists in controlling insulin and food intake.
Our bodies cannot produce chromium naturally, so we must rely on our diet to obtain this essential mineral. Guess what? A medium potato packs a punch by providing a whopping 43% of your daily recommended intake of chromium!
POTATOES ARE
POTASSIUM POWERHOUSES
While bananas are often associated with potassium, potatoes are actually an excellent source of this mineral. A medium baked potato with skin (180g) provides 825mg of potassium, which is almost 20% of the daily recommended intake. This amount is higher than that found in bananas, cauliflower, cucumber, tomatoes, and green beans.
Potassium is an essential mineral that plays a crucial role in various bodily functions. It helps control fluid balance, regulate blood pressure, transmit nerve impulses, and promote muscle relaxation, including that of the heart. Consuming foods rich in potassium can lower the risk of conditions such as high blood pressure, stroke, heart disease, heart failure, diabetes, kidney disease, and low bone density.
POTATOES ARE
HEART -HEALTHY HEROES
Potatoes are truly a heart-healthy and tummy-satisfying addition to your diet. Packed with essential nutrients like vitamin C, vitamin B6, potassium, magnesium, folate, iron, and fibre, potatoes offer a nutrient-dense option at an affordable price. Don’t let any past misconceptions mislead you!
To ease heart disease, it’s crucial to follow a healthy diet. Opt for foods high in fibre, low in added salt, and rich in heart-protective phytonutrients found in colourful vegetables. Guess what? Potatoes have the potential to contribute to all these elements when consumed as part of a balanced diet. Their skin and flesh offer fibre, while cooking them with herbs and a touch of olive or canola oil keeps the salt content low, and provides monounsaturated fats. Additionally, potato skins contain plant compounds that actively improve heart health.