The nutritional value of potatoes
Nutritional Value (per 100g boiled)
- Calories: 87 kcal – Energy-rich but not fattening when prepared healthily.
- Carbohydrates: 20.1g – Primarily starch, provides steady energy.
- Protein: 2g – Contains all essential amino acids in small amounts.
- Fiber: 1.8g – Supports digestion and satiety.
- Vitamin C: 19.7mg (22% DV) – More than apples or pears!
- Potassium: 379mg – Helps regulate blood pressure.
- Vitamin B6: Essential for brain and nerve function.
Health Benefits
- ✔ Supports heart health and blood pressure control.
- ✔ Promotes fullness and may aid in weight management.
- ✔ Rich in antioxidants like polyphenols, especially in colored varieties.
- ✔ Naturally gluten-free – great for gluten-sensitive individuals.
Tip: Boil or bake with skin for maximum nutrition. Avoid deep-frying to reduce acrylamide exposure.
The planting process of potatoes
1
Seed Preparation
- Use certified disease-free seed potatoes.
- Cut large tubers into pieces with 1–2 eyes each.
2
Soil Requirements
- Well-drained loamy or sandy soil.
- pH between 5.0 and 6.0 for optimal growth.
3
Planting
- Plant 10–15cm deep, 30cm apart in rows.
- Best time: Spring or cool early season.
4
Hilling & Maintenance
- Hill soil around stems to protect growing tubers from light.
- Ensure adequate water and remove weeds.
5
Harvesting
- Ready in 70–120 days depending on variety.
- Harvest after foliage turns yellow and dies back.
6
Storage
- Store in dark, cool (4–10°C), ventilated spaces.
- Do not refrigerate – can convert starch to sugar.
Fun Fact: Potatoes were the first vegetable grown in space (NASA, 1995).
Top Producers: China, India, Russia, Ukraine, and the USA.
Potato Planting Time-lapse Video
See how potatoes grow from tuber to harvest
Global Potato Delicacies
See how the world transforms potatoes into comfort food classics.
Potato Recipes Around the World
Follow step-by-step video guides to make your favorite potato dishes.