Vegetables / Root Vegetables
Potato
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 78kcal / 2530kcal (3%) |
Macronutrients
Protein | 2.4 g/ 71g (3%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 16.8 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 2.2 mg NE/ 16mg NE (13%) |
Vit C | 31 mg/ 70mg (44%) high |
Minerals
Calcium | 36 mg/ 750mg (4%) |
Phosphorus | 49 mg/ 700mg (7%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 29 mg/ 1500mg (1%) very low |
What is this food?
Potato is a starchy root vegetable. In meals, it usually plays the role of a carbohydrate source that gives energy and helps you feel full.
Why it matters to health
Potato provides carbohydrates for energy and dietary fiber (about 2.1 g per 100 g), which supports better digestion and helps you stay full between meals. It has very low fat (about 0.1 g) and low sodium (about 29 mg), so it can fit well in a balanced diet. The main thing to watch is how it’s prepared—fried or heavily salted versions can raise fat and sodium, while the fiber is best supported when portions are paired with vegetables and lean protein.
Healthier tips
- Choose healthier cooking: boiled, steamed, or roasted instead of deep-fried.
- Portion guide: for a regular meal, aim for about 1/2 to 1 cup cooked potato, then add vegetables and protein (fish, chicken, tofu, eggs).
- If you’re having it as a snack, keep it smaller and pair with protein (e.g., boiled potato with eggs or tuna) to help you stay satisfied.
- Watch added salt and sauces—go easy on salty dips and gravy.
Common Filipino dishes
Mashed potato, French fries, Potato salad, Nilagang patatas, Crispy potato chips
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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