A fresh product, vegetable, and starchy at the same time, the potato contains complementary and varied nutritional assets, precious for our organism. The PNNS (National Health Nutrition Plan) recommends consuming starchy foods with each meal. With potatoes, indulge yourself while doing yourself well!
Nutrition value of potato contains
The potato has very good quality proteins and essential amino acids. Thanks to the starch it contains, the potato provides energy. She avoids the fits of fatigue and the urge to snack.
The potato is starch. It has many nutritional advantages, which make it a useful food for our body. The fibers present in the skin and flesh of the potato promote the feeling of fullness and facilitate intestinal transit.
The potato contains a majority of water! Cooked in water or steam, it has fewer calories than pasta or rice! The potato contains about twenty minerals. It is one of the few starches to contain vitamin C.
The PNNS (National Health Nutrition Program) recommends consuming starchy foods with each meal, according to appetite.
Nutrition value of potato average intake
(per 100 g of boiled potato)
- Energy value 80.5 kcal (341 kJ)
- Fat 0.3 g
- of which saturated fatty acids 0.094 g
- Carbohydrates 16.7 g
- of which sugars 0.86 g
- of which starch 15.8 g
- Dietary fiber 1.8 g
- Protein 1.8 g
- Salt 51.5 mg
Source: Ciqual Anses 2017
A light caloric value: 80.5kcal per 100g
The potato is not a caloric food in itself, it is the way of cooking it that makes all the difference.
Cooked in water or steam, its energy value is 80.5 kcal per 100 grams, which is quite moderate (125 kcal for dry cooked unsalted pasta, 144 kcal for unsalted cooked white rice ).
Fats are present in very small quantities.
The caloric intake varies, of course, depending on the preparation: fries and crisps have 3 or 4 times more calories than boiled or steamed potatoes. This difference is due to the fats (i.e. oil) in which they cook.
Influence of various cooking modes
For better digestibility, the potato should be cooked in its skin in water or steam for at least 20 to 25 minutes. In fact, peeling before cooking removes some of the vitamins and minerals and promotes their migration into the cooking medium.
The glycemic index of the potato is average (50/100 with cooking in water). However, it increases during prolonged cooking at high temperature (65/100 with baking in the oven), during grinding after cooking (85/100 for mashed potatoes), and in the event of cutting before cooking (oven or fries: 82 / 100).
This increase results in a faster release of simple sugars and therefore a greater rise in blood sugar after digestion.
Remember that the glycemic index of potatoes can be controlled by optimal preparation and cooking methods. In addition, the potato is rarely eaten alone with a meal, and much of its blood sugar lowering effect is lost when combined with other foods.