The Nutritional Value of Boiled Potatoes
Boiled potatoes are a low-calorie food, providing only 118 calories per serving. They are also a good source of protein, fiber, and several essential vitamins and minerals. One medium-sized boiled potato contains the following nutrients:
- Calories: 118
- Protein: 2.5 grams
- Fat: 0.1 grams
- Carbohydrates: 27 grams
- Fiber: 2.4 grams
- Sugar: 1.2 grams
- Potassium: 420 mg
- Vitamin C: 12 mg
- Vitamin B6: 0.3 mg
- Iron: 1.8 mg
Health Benefits of Boiled Potatoes
1. Improved Heart Health:
- Boiled potatoes are a good source of potassium, a mineral that helps regulate blood pressure and reduces the risk of heart disease.
- They also contain fiber, which helps lower cholesterol levels and improve overall heart health.
2. Reduced Risk of Chronic Diseases:
- The antioxidants present in boiled potatoes, such as vitamin C and beta-carotene, help protect against oxidative damage and reduce the risk of chronic diseases such as cancer and heart disease.
3. Improved Digestion:
- The high fiber content in boiled potatoes promotes regular bowel movements and improves digestive health. Fiber helps to maintain a healthy digestive system by promoting the growth of beneficial bacteria.
4. Blood Sugar Control:
- Boiled potatoes have a low glycemic index, meaning they release glucose slowly into the bloodstream. This helps prevent spikes in blood sugar levels and makes them a suitable food for people with diabetes or prediabetes.
5. Weight Management:
- Boiled potatoes are filling and satisfying due to their high fiber content. Eating boiled potatoes can help reduce hunger and promote a feeling of fullness, which can support weight management efforts.
How to Incorporate Boiled Potatoes into Your Diet
Boiled potatoes are a versatile food that can be enjoyed in various ways:
- As a side dish: Boiled potatoes can be served as a simple accompaniment to grilled or roasted meats, fish, or vegetables.
- In salads: Boiled potatoes can add a hearty and nutritious element to salads.
- In soups and stews: Boiled potatoes can thicken and add flavor to soups and stews.
- Mashed or roasted: Mashed or roasted potatoes are classic comfort foods that can be enjoyed as a main or side dish.
In conclusion, boiled potatoes are a nutritious and versatile food that offers a range of health benefits. Incorporating them into your diet can help improve heart health, reduce the risk of chronic diseases, improve digestion, control blood sugar levels, and support weight management.
How many calories are in Boiled Potato?
Each 1 potato of Boiled Potato contains 118 calories.
Boiled Potato Nutritional Information
| Nutrient | Amount per 1 potato (136g) |
|---|---|
| Calories | 118 Calories |
| Protein | 2.5g |
| Fat | 0.1g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 27g |
| Dietary Fiber | 2.4g |
| Sugar | 1.2g |
| Sodium | 0.0054mg |
| Potassium | 0.5154mg |
| Calcium | 0.0068mg |
| Iron | 0.0004mg |