Prepared and Processed / Vegetables
Potato, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 63kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 13.7 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 24 mg/ 70mg (34%) high |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 44 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Boiled potato (a starchy carb). For every 100g, it has about 63 kcal and provides carbohydrates with a small amount of fiber.
Why it matters to health
Potatoes are a good energy source for your daily meals and snacks, especially when you’re active. They also provide a bit of dietary fiber (about 1.3g per 100g), which can help with fullness and smoother digestion. Since it’s mostly carbohydrates, pairing it with protein (like fish, chicken, eggs, tofu) and vegetables (like kangkong, pechay, carrots, or mixed salad) helps balance your plate. The sodium is very low here, which is helpful for everyday eating.
Healthier tips
- Serve a portion that fits your plate: aim for about 1/2 cup to 1 cup cooked potato per meal, then fill the rest with ulam and vegetables.
- Pair it with protein (e.g., fish, chicken, tofu) and add non-starchy veggies for better balance.
- Choose boiled or lightly cooked methods; avoid turning it into creamy or fried dishes most of the time.
- If you eat potato as a snack, keep it smaller and combine with a protein source (e.g., boiled potato + egg or tofu).
Common Filipino dishes
Nilagang patatas, Pinakbet with potatoes, Potato salad (light version), Sinigang with potatoes, Crispy fries (less often)
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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