Potatoes are underground tubers that grow on the roots of the potato plant, Solanum tuberosum.
This plant is from the nightshade family and related to tomatoes and tobacco.
Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide.
They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack.
Common potato-based foods and food products include french fries, potato chips, and potato flour.
This article tells you everything you need to know about potatoes.
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Cooked potatoes with skin are a good source of many vitamins and minerals, such as potassium and vitamin C.
Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.
The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are (1Trusted Source):
  • Calories: 87
  • Water: 77%
  • Protein: 1.9 grams
  • Carbs: 20.1 grams
  • Sugar: 0.9 grams
  • Fiber: 1.8 grams
  • Fat: 0.1 grams

Carbs

Potatoes are mainly composed of carbs, primarily in the form of starch. The carb content ranges from 66–90% of dry weight (2, 3, 4).
Simple sugars — such as sucrose, glucose, and fructose — are also present in small amounts (5).
Potatoes usually rank high on the glycemic index (GI), making them unsuitable for people with diabetes. The GI measures how foods affect your rise in blood sugar after a meal.
However, some potatoes may be in the medium range — depending on the variety and cooking methods (6Trusted Source, 7Trusted Source).
Cooling potatoes after cooking may lessen their effect on blood sugar and lower their GI by 25–26% (8Trusted Source, 9).

Fibers

Even though potatoes are not a high-fiber food, they may provide a significant source of fiber for those who eat them regularly.
The level of fiber is highest in the skin, which makes up 1–2% of the potato. In fact, dried skins are about 50% fiber (10Trusted Source).
Potato fibers — such as pectin, cellulose, and hemicellulose — are mainly insoluble (11Trusted Source).
They also contain varying amounts of resistant starch, a type of fiber that feeds the friendly bacteria in your gut and improves digestive health (12Trusted Source).
Resistant starch can also improve blood sugar control, moderating your rise in blood sugar after meals (13).
Compared to hot potatoes, cooled ones offer higher amounts of resistant starch (8Trusted Source).

Protein

Potatoes are low in protein, ranging from 1–1.5% when fresh and 8–9% by dry weight (10Trusted Source, 14).
In fact, compared to other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein.
However, the protein quality of potatoes is very high for a plant — higher than that of soybeans and other legumes (10Trusted Source).
The main protein in potatoes is called patatin, which may cause allergic reactions in some people (15Trusted Source).
SUMMARYCarbs are the main dietary component of potatoes. Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein.

Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C.
The levels of some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on.
  • Potassium. The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health (16, 17Trusted Source).
  • Vitamin C. The main vitamin found in potatoes, vitamin C is significantly reduced with cooking — but leaving the skin on appears to reduce this loss (16).
  • Folate. Concentrated in the peel, folate is mostly found in potatoes with colored flesh (18Trusted Source).
  • Vitamin B6. A class of B vitamins involved in red blood cell formation, B6 is found in most foods. Deficiency is rare.
SUMMARYPotatoes are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.