Nutritional Values
How Many Calories in Potato?
1 cartof mediu (150g) = 116 kcal
Nutritional Values per 100g
77
Calories
2g
Protein
17g
Carbohydrates
0.1g
Fat
Fiber2.2g
Sugar0.8g
Standard Serving
1 cartof mediu (150g) contains 116 calories.
Best time: Lunch or post-workout for energy replenishment
Benefits
- ✓Excellent source of complex carbohydrates for sustained long-term energy
- ✓Rich in potassium (more than bananas) and vitamin C for immunity
- ✓The most satiating food according to the satiety index - more filling than rice or pasta at the same calories
- ✓Versatile to prepare - boiled, baked, steamed, each method differs in glycemic index
- ✓Contains vitamin B6, magnesium, and iron for metabolic support and cellular energy
Considerations
- !Frying dramatically increases calories - fried potatoes have 3-4x more calories than boiled
- !High glycemic index when boiled or baked - cooled potatoes have a lower index due to resistant starch
- !Avoid excessive consumption in the evening during weight loss diets due to high carbohydrate content
FitAzi Tip
Baked or boiled potatoes are excellent post-workout. FitAzi avoids fried potatoes in plans and recommends cooling boiled potatoes before eating - the resistant starch formed lowers the glycemic index and feeds beneficial gut flora. Combine with a lean protein source for a complete meal.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.