10 what potato has the lowest calories Ideas

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Below is information and knowledge on the topic what potato has the lowest calories gather and compiled by the monanngon.net team. Along with other related topics like: Potato calories, Potato types nutrition, What is the healthiest potato, White potatoes, Which potatoes are healthiest for diabetics, What Color potato is the healthiest, Which potato has the least potassium, Lowest calorie potato Reddit.


t Potatoes: 4 Varieties Ranked by Nutrient Density

In this post, we use data from the USDA Food Database to analyze the nutrient density of 4 varieties of potato to rank their nutrient quality and determine what is the healthiest potato.

To find the healthiest potato, we analyzed in-depth the nutrient content of the four varieties found in the USDA Food Database.

These four varieties included:

  • White Potatoes

  • Red Potatoes

  • Russet Potatoes

  • Sweet Potatoes

How did we analyze them?

Primarily by nutrient density.

The Healthiest Potatoes are Nutrient Dense

For a potato to be nutrient dense, there needs to be a relatively high concentration of nutrients per calorie.

We determine the nutrient quality on a per calorie basis because a healthy quantity of food, with respect to your metabolism and lifestyle, is determined by calories, not grams.

What is metabolism? – Learn More

You consume calories to satisfy your body’s energy demands. Calculating nutrient density allows to see just how many nutrients are coming along for the ride.

Which nutrients exactly?

We look at all of the nutrients known to be required for life…and then some.

Primarily, these constitute your essential micronutrients – vitamins and minerals.

The more vitamins and minerals per calorie, the higher the nutrient density.

However, this only helps up to a point.

There are diminishing returns to micronutrient intake that we take into account (i.e., 100% of your riboflavin needs is much better than 10% of your needs, but eating 1000% of your riboflavin needs does not leave you 10 times healthier than getting 100% of your needs).

We also look at macronutrients – protein, carbs, and fats.

A healthy diet constitutes a balance that contains all of these. The healthiest potatoes have a closer alignment with recommended macronutrient recommendations.

We analyze the fiber and sugar content, both separately and as the ratio of the two. And we analyze the sodium-to-potassium (plus calcium) ratio too.

See why we analyze ratios in this way in our post on healthy food!

The Healthiest Potato by Nutrient Density

After taking all these factors into account we ranked all four varieties from the USDA Food Database.

Although they have a very similar nutrient breakdown, the healthiest potato is the red potato!

Here is the ranking, in order:

  1. Red Potato

  2. White Potato

  3. Russet Potato

  4. Sweet Potato

See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Feel free use the interactive chart, here!

What are the Healthiest Potatoes?

As you can see, the sweet potato is last on our list.

The sweet potato had the lowest vitamin profile, as well as the largest sodium-to-potassium ratio.

A relatively larger sodium-to-potassium ratio provides a lower score. That’s because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties.

Too much sodium can be a risk factor for developing hypertension if not balanced out with hypotensive minerals like potassium and calcium.

Therefore, the healthiest potatoes have a lower sodium-to-potassium ratio and thus possess more potassium with respect to sodium and results in a lower risk profile for high blood pressure.

However, sweet potatoes do have the best mineral profile. They meet your daily needs on a per-calorie basis for copper, magnesium, manganese, phosphorus, and potassium, and provide decent amounts of calcium, iron, and zinc.

The other potatoes also provide good levels of these minerals, and in general the healthiest potatoes provide a good amount of B-vitamins (except vitamin B12, found mostly in animal-derived products).

Protein in Potatoes

When you think of potatoes, you usually don’t think of protein.

And it’s true that you can find higher concentrations of protein in other foods.

See our list of the top non-meat sources of protein from 6 different food groups!

Nevertheless, potatoes do possess some protein.

In fact, Russet potatoes actually fall within the USDA Guideline’s recommended daily intake requirements for protein (between 10-35% of daily calories) on a per-calorie basis! And red potatoes come close.

See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, here.

Protein in Potatoes

Best Potatoes for Weight Loss

For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time.

But that has one problem.

Hunger.

One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals. That means, nutrients that help you feel fuller, for longer.

Protein is one. Fiber is another.

Fiber helps keep you feeling full and makes it easy to consume fewer calories.

Therefore, the most fiber-dense foods have the combination of having high amounts of fiber relative to calorie content.

These fiber-dense foods will work better at keeping you feeling full relative to the amount of calories you are eating.

With this in mind, the white potato is the best potato for weight loss, with the red potato not far behind.


It’s also important to keep sugar consumption down, as we already eat far too much.

The sugar-to-fiber ratio is another ratio that helps assess the sugar content of your foods.

That’s because fiber can help attenuate the negative effects of sugar. This is why, despite their high sugar density, fruits are still very good for your health.

See our list of 75 fruits ranked by nutrient density!

The sweet potato, again, comes in last place with its relatively higher sugar content.

The russet potato, despite its low fiber content, has very low sugar content and ranks the best (as having the lowest) sugar-to-fiber ratio.

See the snapshot of our analysis of the best potatoes for weight loss below, or use our interactive chart, here.

Best Potatoes for Weight Loss

The Healthiest Potatoes have More Phytochemicals

Phytochemicals encompass a broad swath of nutrients found in plants that we are only just starting to research in more detail regarding health.

Some, like lycopene, lutein, and certain flavonoids have some of the most research to-date.

And although most of them do not have recommended dietary intake references or have definitive data regarding their precise health benefits, the research is starting to pile on in their favor.

The following chart shows the concentration of some key phytochemicals found in the USDA Food Database for these potatoes.

Red potatoes contain the most of all three phytochemicals examined. They possess the most quercetin, a flavonoid found to possess some anti-cancer and anti-inflammatory properties.

Red potatoes also contain the most lutein and choline, other phytochemicals that have shown health benefits such as protection against degrading eye health.

Phytochemicals in Potatoes

The Healthiest Potato is the Red Potato

After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database.

On the other hand, the high sodium-to-potassium ratio, the high sugar-to-fiber ratio, and the relatively lower vitamin and phytochemical profile of sweet potatoes broad them down to last place on our ranking.

But all potatoes, including sweet potatoes, make a great addition to any well-balanced diet! They are delicious, versatile, and worth including.

Where does your favorite fall on the list?

Extra Information About what potato has the lowest calories That You May Find Interested

If the information we provide above is not enough, you may find more below here.

Healthiest Potatoes: 4 Varieties Ranked by Nutrient Density

Healthiest Potatoes: 4 Varieties Ranked by Nutrient Density

  • Author: intake.health

  • Rating: 4⭐ (495677 rating)

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  • Lowest Rate: 2⭐

  • Sumary: See which of the 4 healthiest potatoes tops the list (and which one rounds out the bottom)! Also, see potatoes ranked by protein, sodium…

  • Matching Result: See which of the 4 healthiest potatoes tops the list (and which one rounds out the bottom)! Also, see potatoes ranked by protein, sodium…

  • Intro: Healthiest Potatoes: 4 Varieties Ranked by Nutrient DensityIn this post, we use data from the USDA Food Database to analyze the nutrient density of 4 varieties of potato to rank their nutrient quality and determine what is the healthiest potato.To find the healthiest potato, we analyzed in-depth the nutrient content…
  • Source: https://www.intake.health/post/healthiest-potatoes-4-varieties-ranked-by-nutrient-density

Potato Nutrition Guide: Which Potatoes Are the Healthiest?

Potato Nutrition Guide: Which Potatoes Are the Healthiest?

  • Author: livestrong.com

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: Take a comprehensive look at the healthiest potatoes and potato nutrition info for popular types, like white potatoes, sweet potatoes, Yukon Golds and more.

  • Matching Result: Yukon gold potato nutrition facts show that a small tater has 74 calories and is also fat- and cholesterol-free. There are about 17 grams of carbs in Yukon Gold …

  • Intro: Potato Nutrition Guide: Which Potatoes Are the Healthiest? | Livestrong.com Leaving the skin on potatoes could help you get more gut-healthy fiber and antioxidants. Image Credit: nito100/iStock/GettyImages In This Article Potato Comparison Table Potato Flesh vs. Skin White Potatoes Sweet Potatoes Russet Potatoes Purple Potatoes Yukon Gold Potatoes Red Potatoes…
  • Source: https://www.livestrong.com/article/465529-what-kind-of-potatoes-are-the-healthiest/

Meet the new low-calorie, low-carb potato that's GMO-free

Meet the new low-calorie, low-carb potato that's GMO-free

  • Author: globalnews.ca

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: A Canadian company says its new potato is lower in calories and carbs, and it has a lower glycemic response making the crop a great option for diabetics.

  • Matching Result: While a yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the Carisma has about 70 calories and 15 grams of carbs, …

  • Intro: Meet the new low-calorie, low-carb potato that’s GMO-free If you love potatoes but worry about calories and carbohydrates, a new Ontario-grown spud is here to save the day. A Canadian company says its new potato is lower in calories and carbs, and it has a lower glycemic response making the crop…
  • Source: https://globalnews.ca/news/2959127/meet-the-new-low-calorie-low-carb-potato-thats-gmo-free/

Potato Products Calories & Calorie Chart

Potato Products Calories & Calorie Chart

  • Author: calories.info

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

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  • Sumary: A starchy root vegetable, potatoes are high in simple carbohydrates that digest quickly and are metabolized into sugar that the body can burn for energy. However, that does not mean that calories from potato products are always to be avoided in favor of foods with complex…

  • Matching Result: FoodServingCaloriesKilojouleAll‑blue Potatoes1 potato ( 136 g)83 cal348 kJBaked Potato1 potato ( 173 g)161 cal676 kJBoiled Potatoes1 potato ( 136 g)118 cal496 kJView 36 more rows

  • Intro: Potato Products Calories & Calorie ChartA starchy root vegetable, potatoes are high in simple carbohydrates that digest quickly and are metabolized into sugar that the body can burn for energy. However, that does not mean that calories from potato products are always to be avoided in favor of foods with…
  • Source: https://www.calories.info/food/potato-products

What is the healthiest potato? | NutritionFacts.org

What is the healthiest potato? | NutritionFacts.org

  • Author: nutritionfacts.org

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  • Sumary: What’s the verdict on gold, red & purple potatoes?

  • Matching Result: No doubt potatoes’ low calorie density played a role. · Sweet potatoes are healthier than plain potatoes, but if you’re going to choose the …

  • Intro: What is the healthiest potato? | NutritionFacts.org Americans eat a lot of pale and beige foods: white bread, white pasta, white potatoes, white rice.  Are Potatoes Healthy? Potato eaters tend to live just as long as non-potato eaters. That’s actually bad news. A whole plant food that’s not associated with…
  • Source: https://nutritionfacts.org/questions/what-is-the-healthiest-potato/

What is the lowest calorie potato? – Foodly

What is the lowest calorie potato? - Foodly

  • Author: foodly.tn

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ).

  • Matching Result: For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ).

  • Intro: What is the lowest calorie potato? For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ). Moreover, How fattening is a baked potato? Though potatoes may be thought of as a fattening food, a medium,…
  • Source: https://foodly.tn/tips/3-2636/

What potato has the lowest calories? – Foodly

What potato has the lowest calories? - Foodly

  • Author: foodly.tn

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ).

  • Matching Result: For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ).

  • Intro: What potato has the lowest calories? For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin ( 4 ). Moreover, Is potato good for weight loss? Are they good for weight loss? Absolutely! Ounce for ounce, potatoes are…
  • Source: https://foodly.tn/tips/5-2564/

Different Types of Potatoes (And Their Nutritional Value)

Different Types of Potatoes (And Their Nutritional Value)

  • Author: foodlum.com.au

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

  • Lowest Rate: 2⭐

  • Sumary: Which Potatoes are the healthiest? And which should I bake, mash, fry or boil? Read to find out more about your favourite vegetable!

  • Matching Result: Purple Potatoes have a lower GI than Sweet Potatoes, and they contain extra antioxidants coming from anthocyanins. Any purple fruit, like …

  • Intro: Different Types of Potatoes (And Their Nutritional Value) – The humble potato. Is there anything that’s as cheap, comforting or filling? I’m not sure and I don’t think I care to find out. They’re just too tasty. Right in the middle of our cold Aussie Winter it’s the perfect time…
  • Source: https://www.foodlum.com.au/blogs/news/different-potatoes-nutritional-health

Potatoes: Healthy or Unhealthy? – Healthline

Potatoes: Healthy or Unhealthy? - Healthline

  • Author: healthline.com

  • Rating: 4⭐ (495677 rating)

  • Highest Rate: 5⭐

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  • Sumary: Potatoes are incredibly popular worldwide, but they’ve managed to stir up some controversy. Here’s a detailed look at potatoes and their health effects.

  • Matching Result: For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin …

  • Intro: Potatoes: Healthy or Unhealthy?Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world.While many people consider vegetables to be healthy, potatoes have managed to stir up some controversy.Because of their starch content, many people believe they should limit their intake.Also, potatoes are commonly associated…
  • Source: https://www.healthline.com/nutrition/are-potatoes-healthy

Frequently Asked Questions About what potato has the lowest calories

If you have questions that need to be answered about the topic what potato has the lowest calories, then this section may help you solve it.

Do all potatoes possess the same number of calories?

Of course, the number of calories in your potato will vary slightly depending on its type and size. For instance, the USDA reports that a medium red potato has 149 calories, while a medium russet potato has 168 calories.

Which type of potato has the most calories?

Unsurprisingly, boiled sweet potatoes have more than 14 times the amount of sugar in them (11.6g compared to 0.8g per 100g), and they have more calories, carbohydrates, and fat than regular boiled potatoes, but the latter have more protein.

What type of cooked potato is the healthiest?

“The healthiest way to eat a potato is baking it with the skin on,” says Upton. “Baked potatoes add no additional calories like frying or roasting with oil.”

Red or white potatoes, which have fewer calories?

A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates, and 3 grams of fiber. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates, and 3 grams of fiber.

How can the calories be taken out of a potato?

Let your potatoes cool down after cooking before eating them because the amount of resistant starch is higher in that form, which supports the body’s ability to burn fat. Instead of eating deep-fried potatoes, choose air-fried, baked, mashed, or boiled potatoes.

Can you lose weight eating potatoes?

FACTS There is no evidence that potatoes, when prepared healthily, prevent weight loss. In fact, a study published in the Journal of the American College of Nutrition demonstrates that people can eat potatoes and still lose weight1.

What variety of potato is best for dieting?

The Red Potato family includes Red Desiree potatoes, which are regarded as the healthiest potatoes because they have the highest concentrations of vitamins, minerals, and beneficial phytochemicals.

Which potato has the fewest carbohydrates?

Depending on the potato variety, the carb content ranges from 8.9 g per 100 g for Zerella to 10.3 g per 100 g for GiLICIOUS.

Do potatoes fit into a low-calorie diet?

Yes, but make sure to top your potato with healthy, delicious, low-calorie toppings instead of artery-clogging ingredients like butter and sour cream, such as mustard and fat-free sour cream.

How can the calories in potatoes be decreased?

In comparison to frying, baking, boiling, and steaming potatoes are the best options for reducing their fat and calorie content.

Do potatoes help you lose weight?

Dietician Garima Goyal told HT Digital that potatoes are high in fiber and resistant starch and can keep one satisfied for longer periods of time, which may prevent overeating. In fact, potatoes are packed with nutrients that make them an ideal weight loss food.

Do potatoes help you lose belly fat?

According to a study, the cooling process of boiled potatoes enables them to form a significant amount of resistant starch, which is excellent for controlling metabolism, warding off excess fat, and promoting a variety of other health advantages.

Which two vegetables are best for reducing belly fat?

In addition to being incredibly nutritious, spinach and other leafy green vegetables like kale, lettuce, etc. are excellent for burning belly fat.

What foods help you lose weight while you sleep?

1. Lemon: Despite what their sharp and sour flavor might lead one to believe, lemons actually have an incredible alkalizing effect on the body, which is great for the health of our liver and, in turn, helps digestion, speeds up metabolism, and burns fat while we sleep.

Which fruit promotes quick weight loss?

Stone fruits, which include peaches, nectarines, plums, cherries, and apricots, are great for people trying to lose weight because they are low GI, low calorie, and rich in nutrients like vitamins C and A (5).

What fruit prevents gaining weight?

Watermelon is one of the best fruits to eat if you’re trying to lose weight because it contains 90% water and only has 30 calories per 100-gram serving. It’s also a great source of arginine, an amino acid that has been shown to help burn fat quickly.

Which two vegetables reduce belly fat?

These vegetables: Some vegetables, like broccoli, cauliflower, brussel sprouts, kale, and cabbage, contain unique phytonutrients (fight-o-nutrients), like indole-3-carbinol (I3C), which aid in the fight against environmental estrogens, which can contribute to belly fat.

What causes women to have large stomachs?

You’re more likely to gain weight, including belly fat, if you eat too much and exercise insufficiently. Additionally, as you age, your muscle mass may slightly decline while your fat mass increases.

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