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Food

Potatoes, White

Foods / Potatoes, White

About This Food

Description

Potatoes are member of the Solanaceae family and are the number one vegetable crop in the world.

In recent years, we've discovered there's a dark side to this seemingly innocuous "comfort food". White potatoes are a high glycemic index food that rivals pure sugar in its ability to spike blood sugar levels, which contributes to weight gain and increases the risk for diabetes. Potatoes are also on the Dirty Dozen - the top twelve crops most contaminated with pesticides.

Opt instead for sweet potatoes. If a craving for "mashed potatoes" arises, try our Horseradish Smashers - which substitute turnips for taters.

Glycemic Index=85
Glycemic Load=26
Antioxidant Score (ORAC)=1,680

*Baked russet potato

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Potassium
  • VitaminB6
  • VitaminC
Good Source of
  • Fiber
  • Iron
  • Magnesium
  • Folate
  • Niacin
  • Phosphorous
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Coconut
  • No Pseudograins
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 mediumpotatoes

Chart Icon. View Calorie Breakdown

Calories: 168

Omega-6 / Omega-3 ratio: 3 : 1

Macronutrients
Amount
Total Fat
0.22 g
Saturated Fat
0.04 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0.07 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
17 g
ALA
17 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
37.09 g
Net Carbohydrate
33.11 g
Sugars
1.87 g
Fiber
3.98 g
Protein
4.55 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
17.3 IU
0%
Vitamin C
22.32 mg
37%
Vitamin D
0 IU
0%
Vitamin E
0.07 IU
0%
Vitamin B6
0.61 mg
30%
Vitamin B12
0 mcg
0%
Vitamin K
3.46 mg
4%
Folate
44.98 mcg
11%
Niacin
2.33 mg
12%
Riboflavin
0.08 mg
5%
Thiamin
0.12 mg
8%
Choline
25.95 mg
5%
Minerals
Calcium
31.14 mg
3%
Copper
0.19 mg
10%
Iron
1.85 mg
10%
Magnesium
51.9 mg
13%
Manganese
0.39 mg
20%
Phosphorous
122.83 mg
12%
Potassium
951.5 mg
27%
Selenium
0.86 mcg
1%
Sodium
24.22 mg
1%
Zinc
0.61 mg
4%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
10.38 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
34.6 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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