PotatoesVegetable

kcal / 100g

131

kcal / 1 Potato small (1-3/4" to 2-1/2" dia)

4 things to watch for

High-ProteinKetoLow-CalorieLow-Carb

Dairy-FreeEgg-FreeGluten-FreeLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Gold Potatoes, Idaho Potatoes, Red Potatoes

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	77kcal	—
Protein	2.05g	4%
Total lipid (fat)	0.09g	0%
Fatty acids, total saturated	0.025g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	17.49g	6%
Fiber, total dietary	2.1g	8%
Total Sugars	0.82g	—
Sodium, Na	6mg	0%

Vitamins & Minerals

Calcium, Ca12mg (2% NRV)

Iron, Fe0.81mg (6% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

425mg (21% NRV)

Magnesium, Mg23mg (6% NRV)

Phosphorus, P57mg (8% NRV)

Zinc, Zn0.3mg (3% NRV)

Copper, Cu0.11mg (11% NRV)

Manganese, Mn0.153mg (8% NRV)

Selenium, Se0.4µg (1% NRV)

Vitamin A, RAE0µg (0% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

19.7mg (25% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0.01mg (0% NRV)

Vitamin K (phylloquinone)2µg (3% NRV)

Thiamin0.081mg (7% NRV)

Riboflavin0.032mg (2% NRV)

Niacin1.061mg (7% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.298mg (21% NRV)

Folate, total15µg (8% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Potatoes is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Potatoes is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Potatoes is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Potatoes is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Potatoes is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Potatoes is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Potatoes is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Potatoes is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Potatoes is not keto-friendly (15.39 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Potatoes is not low-carb (15.39 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Potatoes is low in sugar (0.82 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Potatoes is not high in protein (2.05 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Potatoes is low-fat (0.09 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Potatoes is not low-calorie (77 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

USDA nutrient data show raw potato contains no naturally occurring cholesterol or vitamin B12, consistent with being an entirely plant-based food. ^[10]
White potatoes are rated low-FODMAP by the Monash University FODMAP app and can be eaten freely and according to appetite while staying low-FODMAP.

Sweet potatoes are different -- they're low-FODMAP only up to about 75g (half a cup), with servings over 100g moving into moderate-FODMAP territory because of their mannitol content. ^[11]
Potatoes are naturally gluten-free -- they don't contain the wheat, barley, or rye proteins that trigger celiac disease.

Cross-contact risk comes from shared cooking water or oil, breading, gravies, or seasoning blends made with gluten-containing ingredients, not the tuber itself. ^[12]
Boiled potato contains about 20.1g total carbohydrate and 1.8g fiber per 100g -- roughly 18.3g net carbs.

A modest serving can use up most or all of a strict ketogenic diet's typical daily allowance of about 20-50g net carbs. ^[13]
Boiled potato has a glycemic index around 82, solidly in the high-GI band.

That high glycemic index is part of why ketogenic and strict low-carb diets generally exclude potatoes. ^[14]
Potato has moderate cross-reactivity with natural rubber latex, part of what's called latex-fruit syndrome.

It's weaker than the high-cross-reactivity group -- avocado, banana, chestnut, kiwi -- but still a real risk for people with a latex allergy. ^[15]
Patatin, potato's major storage protein, is the primary cross-reactive allergen in latex-associated potato allergy.

In one study, 75% of potato-sensitized people's blood reacted to patatin, while cross-reactivity to the latex allergen Hev b 7 showed up mainly in latex-sensitized adults rather than children. ^[16]
An 18-kDa protein and a common 44-46 kDa protein band have each been separately linked to IgE cross-reactivity between potato, grass pollen, tomato, and latex. ^[7]

Health Benefits

A 2006 study that followed over 84,000 nurses for 20 years found the highest potato-eating group had 14% higher type 2 diabetes risk than the lowest group.

The highest french-fry eaters, at 2-3 servings a week, had 21% higher risk.

A larger 2016 pooled analysis of three US cohorts found 33% higher type 2 diabetes risk for the highest potato eaters versus the lowest, independent of body weight.

Most of that extra risk traced back to french fries specifically, not potatoes as a whole.

A 2025 study of over 205,000 adults followed for more than 30 years found every 3 weekly servings of french fries raised type 2 diabetes risk by 20%.

Baked, boiled, or mashed potatoes were not linked to higher risk in that same study, and swapping potatoes for whole grains lowered risk further.

A study of 410,701 older adults found frequent potato eaters (7 or more times weekly) had 17% higher overall mortality than infrequent eaters, before adjusting for smoking, alcohol, weight, and diabetes history.

That mortality link became statistically non-significant once those factors were accounted for, though french fries specifically stayed linked to higher cancer-related mortality.

A three-cohort study linked 4 or more daily servings of baked, boiled, mashed, or fried potatoes to higher hypertension risk versus under 1 serving a month.

Swapping just one daily potato serving for a non-starchy vegetable lowered hypertension risk in that same data.

A study of 136,432 US adults linked one daily french-fry serving to 3.75 lb of weight gain over 4 years, versus 0.66 lb for baked, boiled, or mashed potatoes.

A separate Norwegian cohort of about 43,000 adults found no significant cardiovascular risk association for potato eaters once other factors were adjusted for. ^[1]
A cohort study in Iran found the opposite pattern: people eating the most boiled potatoes had roughly half the diabetes odds of low consumers.

The study authors attribute this to boiled potatoes there being eaten as part of an otherwise healthier, whole-plant-food-heavy diet, not a direct effect of the potatoes themselves. ^[2]
A study across three international cohorts found total potato consumption overall was not linked to cardiovascular disease or hypertension risk.

But eating fried potatoes once or more weekly was linked to 10% higher hypertension risk than eating none. ^[3]
Potatoes naturally contain glycoalkaloid toxins, mainly solanine and chaconine, concentrated in the skin, sprouts, and any green-tinged flesh.

EFSA's 2020 risk assessment flagged a health concern for infants, toddlers, and adults with high potato intake.

That assessment was based on a threshold of 1 mg of glycoalkaloids per kg of body weight per day, the level linked to acute gastrointestinal symptoms. ^[4]
Health Canada sets a health-based maximum of 20 mg of total glycoalkaloids per 100 g of fresh potato for potatoes sold commercially. ^[5]
A commonly cited safe upper limit is 200 mg of glycoalkaloids per kg of fresh potato.

Above that level, potatoes typically taste bitter with a burning sensation in the mouth -- itself a natural warning sign.

Acute poisoning symptoms -- nausea, vomiting, cramps, diarrhea -- generally appear 30 minutes to 12 hours after eating.

More severe cases can include drowsiness, confusion, and disturbed vision, and rare deaths have been documented in the medical literature.

A documented 2015 case in Hong Kong involved two people developing tongue numbness and mouth burning after eating home-cooked potatoes. ^[6]
Patatin, potato's main storage protein, is the major allergen behind true potato food allergy.

True potato allergy is relatively rare but documented, including in infants and young children with atopic dermatitis reacting to raw or cooked potato. ^[7]
Frying, baking, or roasting potatoes at high heat forms acrylamide, a possible carcinogen based largely on animal studies.

Boiling or steaming potatoes does not produce acrylamide, and most human observational studies have not found a significant cancer-risk increase from dietary acrylamide exposure. ^[8]

Storage & Buying Tips

Light -- sunlight or fluorescent -- triggers a potato's skin to make chlorophyll, which is what turns it green and is itself harmless.

The same light exposure also speeds up glycoalkaloid synthesis near the surface, through a related but separately controlled process, so brighter storage light means faster buildup of both. ^[9]

Frequently Asked Questions

Is it safe to eat potatoes that have sprouted eyes?

Yes, as long as the potato itself is still firm rather than soft or shriveled.

Michigan State University Extension recommends cutting away the sprouts and any green-tinged flesh before cooking, since both parts concentrate the toxin solanine.

Food Network agrees: a potato that's grown eyes is still fine to eat as long as it's firm and its skin isn't shriveled.

Either way, discard the sprouts themselves rather than cooking them. ^[17]

Can pregnant women safely eat potatoes every day?

Ordinary, well-stored potatoes without sprouting or green discoloration are considered a normal part of a healthy pregnancy diet, without a specific restriction.

The real caution is narrower: a Chinese case-control study found mothers who ate sprouted potatoes specifically, not potatoes generally, around conception had higher rates of neural tube defects and orofacial clefts.

The study's own authors flag it as a single study with a small subgroup and some statistical limits, and they call for more research.

EFSA separately flags infants and toddlers as more sensitive to glycoalkaloid exposure than most adults.

Taken together, potatoes themselves aren't the concern -- sprouted, green, or damaged potatoes are worth avoiding in pregnancy, alongside the usual advice to wash and cook thoroughly and skip any bitter-tasting potato. ^[4]

Are true food allergies to potatoes common?

No, true IgE-mediated potato allergy is relatively rare.

Where it happens, the main allergen is patatin, also called Sol t 1, potato's major storage protein.

It's been documented through positive skin-prick and oral-challenge tests, particularly in infants and young children with atopic dermatitis.

Separately, patatin also functions as a cross-reactive allergen in some latex-allergic adults, since it shares structure with the latex protein Hev b 7. ^[7]

Do potatoes cause blood sugar spikes for people with diabetes, and does it matter how they're cooked?

Yes -- potatoes generally rank as high-glycemic-index foods, with GI readings from the 70s up into the 110s depending on variety and cooking method.

WebMD cites baked Russet at GI 111 versus boiled at 82, and waxy varieties like fingerling or red potatoes generally test lower than starchy ones like Russet.

Cooling boiled potatoes after cooking raises resistant starch and can lower the glycemic impact by roughly a quarter.

Despite the high GI, large cohort research finds it's specifically fried potato preparations, not potatoes as a category, that most consistently track with higher diabetes and hypertension risk. ^[14]

Is the skin of a potato safe to eat, and is it more nutritious?

Yes, when the potato is clean, undamaged, and not green or sprouted -- and the skin genuinely does concentrate more fiber, potassium, and other micronutrients than the flesh alone.

Harvard's Nutrition Source notes most of a potato's fiber comes specifically from the peel.

The trade-off is that the skin, and the layer just beneath it, also concentrates 3-10 times more glycoalkaloids than the inner flesh.

That's the same reasoning that makes it worth peeling away any green tinge, damage, or sprouting rather than eating the skin regardless. ^[9]

How do potatoes compare to rice as a carbohydrate source?

Harvard's Nutrition Source suggests thinking of potatoes as closer to a bread or grain serving than a vegetable when planning meals.

But it's not a neutral swap health-wise: unlike potatoes in any form, whole grains consistently track with lower risk of weight gain, diabetes, heart disease, and death overall.

In Harvard's own cohort re-analysis, replacing potatoes with whole grains lowered type 2 diabetes risk.

Replacing baked, boiled, or mashed potatoes with white rice -- a refined grain -- was actually linked to higher diabetes risk, so potato-to-rice isn't automatically a health upgrade the way potato-to-whole-grain is. ^[1]

Found in these products

1 product in our database contains Potatoes.

Snack Poppé

Too Good

VeganGluten-FreeKeto

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Potatoes, flesh and skin, raw” (SR Legacy, fdcId 170026), updated 2026-08-28.

Research reviewed 2026-08-28.