Nutrient Content in Potato Forms

Are there differences in nutrient content between different forms of potatoes (i.e. fresh vs. frozen vs. dehydrated)?

Processed potatoes (such as dehydrated and frozen potatoes) deliver the same nutrients as fresh potatoes, (such as potassium, vitamin C and fiber), but the amounts will vary depending on the potato form.

FACTS

• Preparation methods have variable effects on potato nutrient content.
• Nutrient loss is greatest when cooking involves water (boiling) and/or extended periods of time in high heat (baking).
• Freezing (if done correctly) simply places the food and its nutrients in “suspended animation,” so nutrient loss is minimal.
• Although there is a fair amount of variation between and even among commercial products, dehydrated potato products contain
  similar nutrients as their fresh counterparts, but at slightly lower levels.
• For example1:
  • A small (138 grams) baked potato with skin provides 128 calories, 29 grams of carbohydrate, 3 grams of fiber, 13.2 grams of
    vitamin C and 738 milligrams of potassium.
  • One serving (74 grams) of oven-baked French fries provides 116 calories, 17.4 grams of carbohydrate, 1.9 grams of fiber, 9.6
    grams of vitamin C and 330 milligrams of potassium.
  • One serving (100 grams) of mashed potatoes prepared using dehydrated potato flakes provides 113 calories, 15 grams of
    carbohydrate, 2.3 grams of fiber, 9.7 grams of vitamin C and 233 milligrams of potassium.

Download PDF: Nutrient Content in Potato Forms→

REFERENCES

1. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Rev. 04/09