Table 1.
Nutrient composition per 100 g potato according to cooking method.
| Nutrient | Raw (Flesh and Skin) | Boiled (Flesh Only) Cooked Without Skin | Boiled (Flesh Only) Cooked in Skin | Baked (Flesh and Skin) | Microwaved (Flesh and Skin) | Oven-Baked Chips 1 | Fried Chips 2 | Daily RNI; (M/F) |
|---|---|---|---|---|---|---|---|---|
| Water (g) | 79.3 | 77.5 | 77.0 | 74.9 | 72.0 | 64.4 | 38.6 | - |
| Energy (kcal) | 77 | 86 | 87 | 93 | 105 | 158 | 312 | - |
| Protein (g) | 2.1 | 1.7 | 1.9 | 2.5 | 2.4 | 2.8 | 3.3 | - |
| Fat (g) | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 5.5 | 14.7 | - |
| Carbohydrate (g) | 17.5 | 20.0 | 20.1 | 21.2 | 24.2 | 25.6 | 41.4 | - |
| Fibre * (g) | 2.1 | 1.8 | 1.8 | 2.2 | 2.3 | 2.0 | 3.8 | - |
| Minerals | ||||||||
| Calcium (mg) | 12 | 8 | 5 | 15 | 11 | 12 | 18 | 700 |
| Iron (mg) | 0.81 | 0.31 | 0.31 | 1.08 | 1.24 | 0.57 | 0.81 | 8.7/14.8 |
| Magnesium (mg) | 23 | 20 | 22 | 28 | 27 | 24 | 35 | 300/270 |
| Phosphorus (mg) | 57 | 40 | 44 | 70 | 105 | 87 | 125 | 550 |
| Potassium (mg) | 425 | 328 | 379 | 535 | 447 | 478 | 579 | 3500 |
| Sodium (mg) | 6 | 5 | 4 | 10 | 8 | 324 ** | 210 ** | 1600 |
| Zinc (mg) | 0.30 | 0.27 | 0.30 | 0.36 | 0.36 | 0.35 | 0.50 | 9.5/7.0 |
| Vitamins | ||||||||
| Vitamin C (mg) | 19.7 | 7.4 | 13.0 | 9.6 | 15.1 | 8.7 | 4.7 | 40 |
| Thiamin (mg) | 0.081 | 0.098 | 0.106 | 0.064 | 0.120 | 0.130 | 0.170 | 1.0/0.8 |
| Riboflavin (mg) | 0.032 | 0.019 | 0.020 | 0.048 | 0.032 | 0.032 | 0.039 | 1.3/1.1 |
| Niacin (mg) | 1.061 | 1.312 | 1.439 | 1.410 | 1.714 | 2.077 | 3.004 | 17/13 |
| Vitamin B6 (mg) | 0.298 | 0.269 | 0.299 | 0.311 | 0.344 | 0.261 | 0.372 | 1.4/1.2 |
| Folate (µg) | 15 | 9 | 10 | 28 | 12 | 23 | 30 | 200 |
| Vitamin B12 (µg) | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.5 |
| Vitamin A (µg) | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 700/600 |
| Vitamin E (mg) | 0.01 | 0.01 | 0.01 | 0.04 | 0.01 | 0.39 | 1.67 | - |
| Vitamin D (µg) | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10 |
| Vitamin K (µg) | 2.0 | 2.2 | 2.2 | 2.0 | 2.0 | 7.4 | 11.2 | - |
Data obtained from the USDA National Nutrient Database for Standard Reference, Release April 2018 [37]; Reference Nutrient Intake (RNI) values obtained from COMA Dietary Reference Values for Food Energy and Nutrients for the United Kingdom, 1991, and the UK Scientific Advisory Committee on Nutrition (SACN); M:male; F:female; * Total dietary fibre analysed by enzymatic gravimetric methods AOAC, does not include resistant starch; 1 Frozen, home-prepared, also known as French Fries; ** includes sodium added during product processing; 2 Fast foods, fried in vegetable oil, also known as French Fries.