Highly nutritious

Potatoes have a negative reputation due to their high carbohydrate content, but they also include many other key nutrients and may be a very beneficial addition to your diet. Purple potatoes have a nutritional composition similar to other Solanum tuberosum potato types, albeit their mineral content varies depending on the soil in which they were produced. It is a common myth that potatoes have all of their nutrients in their skin. In fact, their meat contains more than half of their nutrition.


A 3.5-ounce (100-gram) serving of cooked potato with the skin provides:

  • Calories: 87
  • Protein: 2 grams
  • Carbs: 20 grams
  • Fiber: 3.3 grams
  • Fat: less than 1 gram
  • Manganese: 6% of the Daily Value (DV)
  • Copper: 21% of the DV
  • Iron: 2% of the DV
  • Potassium: 8% of the DV
  • Vitamin B6: 18% of the DV
  • Vitamin C:14% of the DV

Surprisingly, potatoes have more potassium than bananas. A serving of potatoes also contains 3 grams of fiber from both the flesh and the peel, and they are naturally low in salt.

Highly nutritious
Highly nutritious
Highly nutritious
Highly nutritious

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