Did you know that potatoes are very healthy? Potatoes have a good protein composition and contain fewer calories per 100 g than rice or pasta.
The level of satisfaction after eating 150 g of potatoes (the average daily quantity) is also much higher than after eating the same amount of rice or pasta.
Delicious and healthy
Each 150 g portion of cooked potato is a natural source of fibre, vitamin C and vitamin B6. Potatoes are also rich in potassium. Consumers increasingly choose to prepare and eat potatoes in their skin. This is not surprising: a potato with the skin left on is not only tasty but contains twice the amount of fibre.
The table below shows the nutritional values of white rice, spaghetti and potatoes that have been prepared in different ways. These values are based on 150 g portions.
Potatoes
boiled
Potatoes fried
Chips
White rice
cooked
Spaghetti cooked
kJ
487.5
711
1884
934.5
598.5
Kcal
114
169.5
450
220.5
141
g protein
3
3
7.5
4.5
4.5
g carbohydrates
25.5
24
57
49.5
28.5
g total fats
0
7.5
21
0
1.5
g saturated fat
0
3
7.5
0
0
mg cholesterol
0
0
1.5
0
0
g fibre
4.5
4.5
4.5
1.5
1.5
g water
114
109.5
55.5
94.5
115.5
mg sodium
3
30
60
4.5
3
mg potassium
661.5
624
1023
25.5
28.5
mg calcium
13.5
12
15
21
15
mg magnesium
27
25.5
61.5
10.5
16.5
mg iron
0.9
0.9
1.5
0.6
0.6
mcg A (RAE)
0
72
0
0
0
mcg D
0
0.6
-
0
0
mcg B1
0.135
0.12
0.21
0.03
0.045
mcg B2
0.075
0.075
0.105
0
0.015
mcg B6
0.375
0.36
0.9
0.045
0.03
mcg folic acid
13.5
16.5
21
31.5
9
mcg B12
0
0
0
0
0
mcg C
12
12
6
0
0
Source: Dutch food table 2009 (43rd edition) published by the National Nutrition Centre.
