Potatoes are considered a starchy vegetable and a healthy carb. They’re high in fiber (when including the skin), low in calories, and include vitamins and minerals. Most potato varieties have a higher glycemic index (GI). The GI rates different foods as high (GI above 70), medium (GI of 56 to 69), and low (GI of 55 or less.
One way to consider this is potatoes fall into the starchy vegetable category alongside green peas and corn. Along with fiber, vitamins, minerals and antioxidants, potatoes are a source of starchy carbohydrate . One potato serving is equivalent to a medium potato about 2.5 to 3 inches in diameter or one cup of diced or mashed potatoes.
Carbs in Potatoes . The favorite choice for the term “Potatoes” is 1 medium White Potato (Flesh and Skin) which has about 33 grams of carbohydrate. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Potatoes is shown below.
Potatoes also contain the second requirement for the label ” good carb .” They contain fiber. The USDA Nutrient Database lists a medium-sized potato with skin on as containing 3.8 grams of fiber, which is approximately 10 percent of the recommended daily intake.
Are potatoes a vegetable?
You’ve heard them all: potatoes are not a vegetable , potatoes are just a starchy carb, potatoes are not nutritious at all.
Another common question is “Do potatoes count toward your daily vegetable intake?”.
So while yes, potatoes count toward your daily vegetable intake, they should also be considered part of the carbohydrate portion of your meal. Potatoes can be a great alternative to bread, pasta, rice or grains. Pair potatoes with non-starchy vegetables and a protein source like fish, chicken or meat to make a well-rounded nutritious meal.
How many carbs are in a potato skin?
For the food Potatoes, raw, skin the typical serving size is 1 skin (or 38 g) which contains 4.73 g of Carbohydrate. The carbs percentage of the recommended daily value for this serving is 4 %.
A frequent inquiry we ran across in our research was “How many carbs are in a frozen potato?”.
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt – Carbohydrate 27. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased – Carbohydrate 28. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased – Carbohydrate 29.
What is the nutritional value of a potato?
The potato meets the good carbohydrate requirement of containing vitamins and minerals. A medium-size potato contains more potassium than a banana, approximately half the recommended daily value of vitamin C and significant amounts of vitamins B-1, B-6 and folate.