Eggplant (Aubergine) Potato Roast Recipe There are numerous eggplant (aubergine) recipes, but very few are as easy and flavourful as the one that we are going to share with you today. A perfect comforting meal, featuring Sicilian eggplants and potatoes, paired with a freshly prepared spice mix. A method to cook vegetables that is equally great for your taste buds and a healthy belly:

Eggplant Recipe with Potato (Aubergine Roast) April 5, 2018 9:00 am Anastasia Indian Cuisine no comment There are numerous eggplant recipes (aubergine recipes), but very few are as easy and flavourful as the one that we are going to share with you today. If you ever wondered how to cook an eggplant, one of the easiest way is to simply fry it. However if you add just a couple of spices and pair it with potato and coriander, a simple fried or roasted eggplant will turn into a comforting and delicious dish. Our recipe calls for turmeric, chilli powder and a spice mix called Panch Phoran (you can see how to make it below). If you don’t have any of these spices, you can easily skip them and create a milder version of the same dish – the rich natural flavours of eggplant and potato will make it taste amazing in any case. Ingredients: eggplant (aubergine) – 2 large potato – 3 medium-sized panch phoran spice mix – 2 tsp turmeric – 1 tsp chilli powder – 1 tsp cooking oil (ghee / peanut oil / olive oil) salt to taste coriander for garnishing How to Make Panch Phoran (spice mix, starts at 1:14): Method: Step 1. Cut the eggplant in large cubes and soak in salty water for 10 minutes. Step 2. Peel and cut the potatoes in cubes. Step 3. Heat cooking oil in a pan, add 2 tsp of panch phoran, and cook for about a minute, until mustard seeds start “jumping”. When the mustard seeds start popping, add potatoes, mix it well, so that potatoes are covered in spice. Add eggplants and mix everything again. Cover with the lid and cook for about 15-20 minutes. Stir the vegetables from time to time and check that they do not burn – if necessary, you can add a bit of water. Step 3. Add turmeric, chilli powder and salt. Mix everything nicely to make sure that the spice is equally spread. Cook for a few more minutes. Your dish is ready to serve – just garnish it with some fresh coriander at the end and enjoy as a side dish or on its own. Subscribe to our weekly recipes here Post Discussion Be the first to comment “Eggplant Recipe with Potato (Aubergine Roast)”

How To Store Potatoes For Long Periods Of Time

How To Store Potatoes For Long Periods Of Time Please Share This Page: 12.2K 2 Instagram 38 787 1 Google + 0 stumbleupon 0 tumblr 2 reddit 43 How To Store Potatoes For Long Periods Of Timeimage – Wikipedia (PD) The potato is one the most commonly used vegetables in the world. It has high nutritional value, as it contains antioxidants, potassium, vitamin C and starch. If you’re the type of person that knows his potatoes and can’t get enough of them, I’ll show you how to make provisions to last for long periods of time. Whether you’re buying them from a local supermarket or you’re harvesting the spuds yourself, you must be aware of the fact that only the potatoes that are in perfect state are best for storing. Those that show minor imperfections (like bruising or tiny black spots or wholes) can be stored as well, but they should be consumed first, as they won’t last too long during the storage period before going bad. The best containers for storing potatoes are the burlap bags (hessian sacks). This type of material is excellent for storing spuds, because during storage, the vegetables release moisture. The moisture is easily released and the potatoes breathe easily through the hessian fibers. Storage should be light-free, as light will cause the accumulation of solanine, alkaloids and chaconine. These substances are poisonous and should be avoided. They are not potentially fatal, but they can induce a state of sickness. Affected potatoes that have been exposed to the sun are easy to spot, as they tend to turn green. The process can be reversed if a spud is affected on less them 1/3 of its area. During storage it will gradually return to normal, and if the green color on the skin or flesh of the potato persists after storage, simply cut it off and discard it. If the affliction is spread on more than 1/3, the potato should not be stored or eaten, but thrown away immediately. Hessian sack Hessian sack Hessian sacks are available at every garden supplier. As an alternative, paper bags are almost just as good. Old pillowcases can serve the same purpose, as long as you happen to have any lying around. Potatoes should under no circumstances be stored in plastic bags or transparent material, as they will easily spoil from the light and the moisture! If you’re planning on reusing old burlap bags, you should definitely washed them first. Even if the last year’s batch was 100% successful, washing the sacks is a requirement. Don’t thrown them in the washing machine, but rather soak them for a couple of hours in hot soapy water, to which you previously added a splash of bleach. The bleach will sterilize and make the sacks safe for re-usage. Once you have the potatoes all sorted out and the bags ready for storage, you can deposit them in a cool and dark spot. The ideal temperature for storing potatoes is 42 to 50°F. Going over the recommended temperature is not as bad as going under 42°F, because bellow this temperature the starch begins to turn to sugar, giving the spuds an unpleasantly sweet taste. This process is reversible if you keep them at warmer temperatures (70°F) for a week or two. If for some reason or another the temperature should drop below or around freezing point, the potatoes will soften and will immediately rot as soon as the temperature begins to rise. Stored potatoes should be checked periodically, once or twice a month. Take your time and inspect each one at a time. Potato covered in blight Potato covered in blight Blight is very common amongst stored spuds and can spread very fast throughout the storage area. If you’re unsure whether a potato is affected or not, you should smell it. Blight has a very distinctive smell and you’ll know right away. If you happen to notice flies around your burlap bags but can’t seem to find anything wrong with you’re vegetables, check them by hand. In some cases, rot spots tend to develop under the skin. If you feel soft spots, the potato started to rot from the inside. Flies have ways of detecting the rot and will react as a consequence, making them a good indicator. There you have it: the best and safest way of storing potatoes. Follow through exactly and you’ll have no problems in keeping them fresh. There are other writings out there that suggest throwing in each bag a handful of pesticide pellets. Sorry but this sounds insane. I’m strongly discouraging you to use these vermin pellets while storing potatoes, as this method has never been scientifically proven and could have dire consequences for your health! by My Family Survival Plan https://www.youtube.com/watch? jonathanwallace Published on Aug 30, 2011 The potato crop is picked on the allotment and we put the potatoes into store. But you need to store them carefully to ensure they don't rot. Here's what you should do. www.self-sufficientinsuburbia.blogspot.com 40 Comments Oscar del Rosario Add a public comment... Billy Done Billy Done 2 years ago "Keep for a good length of time"! "How long is a good length of time"?? "is it has long has a piece of string"??..How long do they store for in your bags?? 3 jonathanwallace jonathanwallace 6 years ago @henryfishinandhuntin UK george Iverieli george Iverieli 5 years ago Why are you doing this? are you a preacher? only people that are chosen for this task, dedicate their life to it and understand better than you and me can preach. You've being sarcastic? if so, nobody forces you to believe in anything, so leave it to ppl to make their own choices. Don't you have true friends to hang around with rather than undermining something you have no idea about? if not then truly open your heart to Christ and you will realise that you are not just an insignificant organism Jason Jason 6 years ago All my farmer ancestors had root cellars that were every bit as important as the crop itself as next years seed potatos and garden seed were kept in them. Plus they made a handy tornado shelter.  Francis Barton Francis Barton 3 years ago Really clear and helpful, you didn't overdo it or faff about as so many people do on youtube, thank you! 2JobsStillPoorUSA 2JobsStillPoorUSA 6 years ago In idaho they put these in what we call a root cellar in the ground. There are farms with huge cellars. At home I just put them in a box of hay and store in the garage.  SeasickBill SeasickBill 5 years ago Who cares who it comes from. If the information is useful and helpful then that is all that matters. No one type of person can explain it any better. It just takes some one who knows what they're doing. SeasickBill SeasickBill 5 years ago If the information came from an Irishman would you appreciate it more? Because of their whole potato history and because they arnt american? laurie ann wilks laurie ann wilks 3 years ago Thank you so much for this information. Very useful. David James David James 2 years ago Use a fork when lifting your tatws that way you won't slice through them with a spade edge. Also do it on a nice day, clean the bulk of the mud off with your hands and leave them in the sun for the skins to dry a little turning them halfway, that will help them survive storage. :-) SurviveWithMe SurviveWithMe 5 years ago I enjoyed this. Thank you. tonybadboy101 tonybadboy101 5 years ago Thank you Jonathan nice to have an english person not american, and very helpful too. Tony Devon Gabrielle Wolfe Gabrielle Wolfe 4 years ago British guys always sound so much smarter than American guys! I'm not eating a potato with bugs in it though.... nasty!!  Tom Huitema Tom Huitema 5 years ago that was a little excessive with the capitilaztion Azeri Bakili Azeri Bakili 5 years ago Thank you. It was very helpful. bigwooleycritter bigwooleycritter 5 years ago Great video. Thanks for posting. Cheers from the US. b h b h 5 years ago potato soup.mmmm mmmm mmmm skitty61 skitty61 5 years ago they say storing potatoes with apples stops them from sprouting Core Combat N.I Core Combat N.I 5 years ago Funny, I thought I was watching a video about potatoes..... shannan2000 shannan2000 6 years ago cut of the dead potato's and eat the fresh ok ones and leave them by the window sill until they sprout. Plant them back in the soil and they regenerate more new fresh Potato's. :)  bigjack6658 bigjack6658 6 years ago HELLO ALL MY DAD WAS FROM THE USA HE WAS AN OLE COOUNTRY BOY FROM THE SOUTH IN GEORGEA HE TOLD ME THE WAY TO STORE POTATOES WAS IN A DARK ROOM AND PUT LIME ON THEM TO MAKE THEM LAST. JUST A LITTLE THOUGHT FOR AALL, PEACE AND GOOD LUCK. JACK REEVES donald curley donald curley 4 years ago thanks for the info,very interesting!from dorset katsamuein katsamuein 4 years ago very informative AND in british english! how much better can it get? ^^ maki soki maki soki 4 years ago when you store the potatoes how long do they keep for? Mick Stone Mick Stone 4 years ago very good video wondered how to store spuds now i no i have some sacks like yours will use them now thanks how long will they keep any one know moris piper  larry mays larry mays 5 years ago I was wondering if that sack you used to store the potatoes might just a burlap sack of some sort. ? And if so where to find that sack? John Texas John Texas 1 year ago I just can mine... Mon Saka Mon Saka 4 years ago I'm very thankful that Jesus wasn't as rude as you are. Off topic posting? Really? your goal must be to turn people totally off to your theme. I'm fairly sure other methods would be better accepted.  carmel bugeja carmel bugeja 2 years ago we used to store them in a dark cupboard hewn deep in a stone wall for about 6 months. all four walls , its ceiling and its floor were made of stone ,only a small door was made of wood.. we used to keep the small potatoes to sow again for next year. on the floor we used to spread potato sacks and put the potatoes on them. fzfamilyhomestead fzfamilyhomestead 4 years ago Good tips. We're pulling our potatoes up today & we store them in burlap sacks as well.  interstategar interstategar 5 years ago I put mine in a lid on cooler and a cold pac, in the cellar in the summer to make sure the temp is cool. seems to work well. Petals on the Paving Slabs Petals on the Paving Slabs 2 years ago Great video, thanks for sharing. Can't believe I've only just come across your channel! time_continue=2&v=HWBDEYCZvx0

the Potatoe Benefits

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benefits of potato

About Potatoes Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year. The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. If allowed to flower and fruit, the potato plant will bear an inedible fruit resembling a tomato. Potatoes, baked 1.00 cup (173.00 grams)Calories: 161 GI: high NutrientDRI/DV vitamin B632% potassium26% copper22% vitamin C22% manganese19% phosphorus17% fiber15% vitamin B315% pantothenic acid13% This chart graphically details the %DV that a serving of Potatoes provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Potatoes can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Potatoes, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Health Benefits Description History How to Select and Store Tips for Preparing and Cooking How to Enjoy Individual Concerns Nutritional Profile References Health Benefits Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Our food ranking system qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals. Blood-Pressure Lowering Potential of Potatoes UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes. Previously only found in Lycium chinense, an exotic herbal plant whose bark is used to make an infusion in Chinese herbal medicine, kukoamines were found in potatoes using a new type of research called metabolomics. Until now, when analyzing a plant's composition, scientists had to know what they were seeking and could typically look for 30 or so known compounds. Now, metabolomic techniques enable researchers to find the unexpected by analyzing the 100s or even 1000s of small molecules produced by an organism. "Potatoes have been cultivated for thousands of years, and we thought traditional crops were pretty well understood," said IFR food scientist Dr Fred Mellon, "but this surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals." Another good reason to center your diet around the World's Healthiest Foods! In addition to potatoes, researchers looked at tomatoes since they belong to the same plant family—Solanaceae—as Lycium chinense. Metabolomic assays also detected kukoamine compounds in tomatoes. The IFR scientists found higher levels of kukoamines and related compounds than some of the other compounds in potatoes that have a long history of scientific investigation. However, because they were previously only noted in Lycium chinense, kukoamines have been little studied. Researchers are now determining their stability during cooking and dose response (how much of these compounds are needed to impact health). Vitamin B6—Building Your Cells If only for its high concentration of vitamin B6—1 medium potato contains over one-half of a milligram of this important nutrient—the potato earns high marks as a health-promoting food. Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation. Potatoes are Rich in Vitamin B6—Brain Cell and Nervous System Activity Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters that require vitamin B6 for their production are serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night's sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function. Potatoes are Rich in Vitamin B6—Cardiovascular Protection Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body. Methylation is also important to cardiovascular health. Methylation changes a potentially dangerous molecule called homocysteine into other, benign substances. Since homocysteine can directly damage blood vessel walls greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, most likely because of all the other beneficial activities of this energetic B vitamin. A single baked potato will also provide you with over 3 grams of fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato's flavorful skin as well as its creamy center. Potatoes are Rich in Vitamin B6—Athletic Performance Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance. Description Whether it is mashed, baked or made into French fries, many people often think of the potato as a comfort food. This sentiment probably inspired the potato's scientific name, Solanum tuberosum, since solanum is derived from a Latin word meaning "soothing". The potato's name also reflects that it belongs to the Solanaceae family whose other members include tomatoes, eggplants, peppers, and tomatillos. There are about about 100 varieties of edible potatoes. They range in size, shape, color, starch content and flavor. They are often classified as either mature potatoes (the large potatoes that we are generally familiar with) and new potatoes (those that are harvested before maturity and are of a much smaller size). Some of the popular varieties of mature potatoes include the Russet Burbank, the White Rose and the Katahdin, while the Red LeSoda and Red Pontiac are two types of new potatoes. There are also delicate fingerling varieties available which, as their name suggests, are finger-shaped. The skin of potatoes is generally brown, red or yellow, and may be smooth or rough, while the flesh is yellow or white. There are also other varieties available that feature purple-grey skin and a beautiful deep violet flesh. As potatoes have a neutral starchy flavor, they serve as a good complement to many meals. Their texture varies slightly depending upon their preparation, but it can be generally described as rich and creamy. History Potatoes originated in the Andean mountain region of South America. Researchers estimate that potatoes have been cultivated by the Indians living in these areas for between 4,000 and 7,000 years. Unlike many other foods, potatoes were able to be grown at the high altitudes typical of this area and therefore became a staple food for these hardy people. Potatoes were brought to Europe by Spanish explorers who "discovered" them in South America in the early 16th century. Since potatoes are good sources of vitamin C, they were subsequently used on Spanish ships to prevent scurvy. They were introduced into Europe via Spain, and while they were consumed by some people in Italy and Germany, they were not widely consumed throughout Europe, even though many governments actively promoted this nutritious foodstuff that was relatively inexpensive to produce. The reason for this is that since people knew that the potato is related to the nightshade family, many felt that it was poisonous like some other members of this family. In addition, many judged potatoes with suspicion since they were not mentioned in the Bible. In fact, potatoes initially had such a poor reputation in Europe that many people thought eating them would cause leprosy. Some of the credit for the rise in potatoes' popularity is given to two individuals who creatively engineered plans to create demand for the potato. In the 18th century, a French agronomist named Parmentier created a scheme whereby peasants could "steal" potatoes from the King's "guarded" gardens. He also developed and popularized the mashed potato that became popular probably because he made this suspicious vegetable unrecognizable. Another person who was instrumental to the acceptance of potatoes was Count Rumford. A member of the British scientific group, the Royal Society, Rumford created a mush soup made of potatoes, barley, peas and vinegar, which the German peasants adopted as a satisfying and inexpensive dish. It is thought that the potato was first brought to the United States in the early 18th century by Irish immigrants who settled in New England. People in this country were slow to adopt the "Irish potato" and large scale cultivation of potatoes did not occur in the U.S. until the 19th century. There are not that many foods that can claim that a pivotal historical event centered around them. But the potato can. By the early 19th century, potatoes were being grown extensively throughout Northern Europe, and potatoes were almost solely relied upon as a foodstuff in Ireland owing to this vegetable's inexpensive production and the poor economy of this country. Yet, in 1845 and 1846, a blight ruined most of the potato crop in Ireland and caused major devastation: this event is known as the Irish Potato Famine. Almost three-quarters of a million people died, and hundreds of thousands emigrated to other countries, including the United States, in search of sustenance. Today, this once-infamous vegetable is one of the most popular throughout the world and the one that Americans consume more of pound for pound than any other. Currently, the main producers of potatoes include the Russian Federation, Poland, India, China and the United States. How to Select and Store While potatoes are often conveniently packaged in a plastic bag, it is usually better to buy them individually from a bulk display. Not only will this allow you to better inspect the potatoes for signs of decay or damage, but many times, the plastic bags are not perforated and cause a build up of moisture that can negatively affect the potatoes. Potatoes should be firm, well shaped and relatively smooth, and should be free of decay that often manifests as wet or dry rot. In addition, they should not be sprouting or have green coloration since this indicates that they may contain the toxic alkaloid solanine that has been found to not only impart an undesirable taste, but can also cause a host of different health conditions such as circulatory and respiratory depression, headaches and diarrhea. Sometimes stores will offer already cleaned potatoes. These should be avoided since when their protective coating is removed by washing, potatoes are more vulnerable to bacteria. In addition, already cleaned potatoes are also more expensive, and since you will have to wash them again before cooking, you will be paying an unnecessary additional cost. Since new potatoes are harvested before they are fully mature, they are much more susceptible to damage. Be especially careful when purchasing these to buy ones that are free from discoloration and injury. At WHFoods, we encourage the purchase of certified organically grown foods, and potatoes are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including potatoes. In many cases, you may be able to find a local organic grower who sells potatoes but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown potatoes is very likely to be potatoes that display the USDA organic logo. The ideal way to store potatoes is in a dark, dry place between 45F to 50F (between 7-10C) as higher temperatures, even room temperature, will cause the potatoes to sprout and dehydrate prematurely. While most people do not have root cellars that provide this type of environment, to maximize the potato's quality and storage, you should aim to find a place as close as possible to these conditions. Storing them in a cool, dark closet or basement may be suitable alternatives. Potatoes should definitely not be exposed to sunlight as this can cause the development of the toxic alkaloid solanine to form. Potatoes should not be stored in the refrigerator, as their starch content will turn to sugar giving them an undesirable taste. In addition, do not store potatoes near onions, as the gases that they each emit will cause the degradation of one another. Wherever you store them, they should be kept in a burlap or paper bag. Mature potatoes stored properly can keep up to two months. Check on the potatoes frequently, removing any that have sprouted or shriveled as spoiled ones can quickly affect the quality of the others. New potatoes are much more perishable and will only keep for one week. Cooked potatoes will keep fresh in the refrigerator for several days. Potatoes do not freeze well. Tips for Preparing and Cooking Tips for Preparing Potatoes The potato skin is a concentrated source of dietary fiber, so to get the most nutritional value from this vegetable, don't peel it and consume both the flesh and the skin. Just scrub the potato under cold running water right before cooking and then remove any deep eyes or bruises with a paring knife. If you must peel it, do so carefully with a vegetable peeler, only removing a thin layer of the skin and therefore retaining the nutrients that lie just below the skin. Potatoes should be cleaned and cut right before cooking in order to avoid the discoloration that occurs with exposure to air. If you cannot cook them immediately after cutting, place them in a bowl of cold water to which you have added a little bit of lemon juice, as this will prevent their flesh from darkening and will also help to maintain their shape during cooking. As potatoes are also sensitive to certain metals that may cause them to discolor, avoid cooking them in iron or aluminum pots or using a carbon steel knife to cut them. How to Enjoy A Few Quick Serving Ideas Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes. Season to taste. Potatoes are a featured ingredient in the classic dish, Salad Nicoise, that pairs new potatoes with chunks of tuna fish and steamed green beans dressed lightly with oil and vinegar. Toss steamed, diced potato with olive oil and fresh herbs of your choice. For some of our favorite recipes, click Recipes. If you'd like even more recipes and ways to prepare potatoes the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book. Individual Concerns Potatoes Belong to the Nightshade Family Potatoes are one of the vegetables that belong to the nightshade (Solanaceae) family. For helpful information about nightshade vegetables—including our WHFoods Recommendations—please see our article, Which foods are classified as "nightshades," and is it true that foods from this group can potentially contain problematic substances? Processed Potato Products and Acrylamides Regularly cooked potatoes are not a concern when it comes to acrylamide, a potentially toxic and potentially cancer-causing substance. Yet, fried, processed foods made with potatoes—such as potato chips and french fries—are considered among the highest risk of foods when it comes to acrylamide exposure. This is yet another reason to avoid or minimize your intake of these foods. For more on acrylamides, see our detailed write-up on the subject. Nutritional Profile Potatoes are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber and pantothenic acid. Introduction to Food Rating System Chart In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system. Potatoes, baked 1.00 cup 173.00 gramsCalories: 161 GI: high Nutrient Amount DRI/DV (%) Nutrient Density World's Healthiest Foods Rating vitamin B6 0.54 mg 32 3.6 very good potassium 925.55 mg 26 3.0 good copper 0.20 mg 22 2.5 good vitamin C 16.61 mg 22 2.5 good manganese 0.38 mg 19 2.1 good phosphorus 121.10 mg 17 1.9 good vitamin B3 2.44 mg 15 1.7 good fiber 3.81 g 15 1.7 good pantothenic acid 0.65 mg 13 1.5 good World's Healthiest Foods Rating Rule excellent DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% very good DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% good DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% In-Depth Nutritional Profile In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Potatoes. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. Potatoes, baked (Note: "--" indicates data unavailable) 1.00 cup (173.00 g) GI: high BASIC MACRONUTRIENTS AND CALORIES nutrient amount DRI/DV (%) Protein 4.32 g 9 Carbohydrates 36.59 g 16 Fat - total 0.22 g -- Dietary Fiber 3.81 g 15 Calories 160.89 9 MACRONUTRIENT AND CALORIE DETAIL nutrient amount DRI/DV (%) Carbohydrate: Starch 29.88 g Total Sugars 2.04 g Monosaccharides 1.35 g Fructose 0.59 g Glucose 0.76 g Galactose 0.00 g Disaccharides 0.69 g Lactose 0.00 g Maltose 0.00 g Sucrose 0.69 g Soluble Fiber 0.95 g Insoluble Fiber 2.85 g Other Carbohydrates 30.74 g Fat: Monounsaturated Fat 0.01 g Polyunsaturated Fat 0.10 g Saturated Fat 0.06 g Trans Fat 0.00 g Calories from Fat 2.02 Calories from Saturated Fat 0.54 Calories from Trans Fat 0.00 Cholesterol 0.00 mg Water 129.56 g MICRONUTRIENTS nutrient amount DRI/DV (%) Vitamins Water-Soluble Vitamins B-Complex Vitamins Vitamin B1 0.11 mg 9 Vitamin B2 0.08 mg 6 Vitamin B3 2.44 mg 15 Vitamin B3 (Niacin Equivalents) 3.16 mg Vitamin B6 0.54 mg 32 Vitamin B12 0.00 mcg 0 Biotin -- mcg -- Choline 25.60 mg 6 Folate 48.44 mcg 12 Folate (DFE) 48.44 mcg Folate (food) 48.44 mcg Pantothenic Acid 0.65 mg 13 Vitamin C 16.61 mg 22 Fat-Soluble Vitamins Vitamin A (Retinoids and Carotenoids) Vitamin A International Units (IU) 17.30 IU Vitamin A mcg Retinol Activity Equivalents (RAE) 0.86 mcg (RAE) 0 Vitamin A mcg Retinol Equivalents (RE) 1.73 mcg (RE) Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE) Carotenoid mcg Retinol Equivalents (RE) 1.73 mcg (RE) Alpha-Carotene 0.00 mcg Beta-Carotene 10.38 mcg Beta-Carotene Equivalents 10.38 mcg Cryptoxanthin 0.00 mcg Lutein and Zeaxanthin 51.90 mcg Lycopene 0.00 mcg Vitamin D Vitamin D International Units (IU) 0.00 IU 0 Vitamin D mcg 0.00 mcg Vitamin E Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.07 mg (ATE) 0 Vitamin E International Units (IU) 0.10 IU Vitamin E mg 0.07 mg Vitamin K 3.46 mcg 4 Minerals nutrient amount DRI/DV (%) Boron 215.82 mcg Calcium 25.95 mg 3 Chloride -- mg Chromium -- mcg -- Copper 0.20 mg 22 Fluoride -- mg -- Iodine -- mcg -- Iron 1.87 mg 10 Magnesium 48.44 mg 12 Manganese 0.38 mg 19 Molybdenum -- mcg -- Phosphorus 121.10 mg 17 Potassium 925.55 mg 26 Selenium 0.69 mcg 1 Sodium 17.30 mg 1 Zinc 0.62 mg 6 INDIVIDUAL FATTY ACIDS nutrient amount DRI/DV (%) Omega-3 Fatty Acids 0.02 g 1 Omega-6 Fatty Acids 0.07 g Monounsaturated Fats 14:1 Myristoleic -- g 15:1 Pentadecenoic -- g 16:1 Palmitol 0.00 g 17:1 Heptadecenoic -- g 18:1 Oleic 0.00 g 20:1 Eicosenoic -- g 22:1 Erucic -- g 24:1 Nervonic -- g Polyunsaturated Fatty Acids 18:2 Linoleic 0.07 g 18:2 Conjugated Linoleic (CLA) -- g 18:3 Linolenic 0.02 g 18:4 Stearidonic -- g 20:3 Eicosatrienoic -- g 20:4 Arachidonic -- g 20:5 Eicosapentaenoic (EPA) -- g 22:5 Docosapentaenoic (DPA) -- g 22:6 Docosahexaenoic (DHA) -- g Saturated Fatty Acids 4:0 Butyric -- g 6:0 Caproic -- g 8:0 Caprylic -- g 10:0 Capric 0.00 g 12:0 Lauric 0.01 g 14:0 Myristic 0.00 g 15:0 Pentadecanoic -- g 16:0 Palmitic 0.04 g 17:0 Margaric -- g 18:0 Stearic 0.01 g 20:0 Arachidic -- g 22:0 Behenate -- g 24:0 Lignoceric -- g INDIVIDUAL AMINO ACIDS nutrient amount DRI/DV (%) Alanine 0.13 g Arginine 0.21 g Aspartic Acid 1.01 g Cysteine 0.05 g Glutamic Acid 0.74 g Glycine 0.12 g Histidine 0.07 g Isoleucine 0.14 g Leucine 0.21 g Lysine 0.22 g Methionine 0.07 g Phenylalanine 0.17 g Proline 0.13 g Serine 0.16 g Threonine 0.14 g Tryptophan 0.04 g Tyrosine 0.10 g Valine 0.22 g OTHER COMPONENTS nutrient amount DRI/DV (%) Ash 2.30 g Organic Acids (Total) 0.94 g Acetic Acid 0.00 g Citric Acid 0.80 g Lactic Acid 0.00 g Malic Acid 0.14 g Taurine -- g Sugar Alcohols (Total) -- g Glycerol -- g Inositol -- g Mannitol -- g Sorbitol -- g Xylitol -- g Artificial Sweeteners (Total) -- mg Aspartame -- mg Saccharin -- mg Alcohol 0.00 g Caffeine 0.00 mg Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database. References Agricultural Research Service. "Phytochemical Profilers Investigate Potato Benefits,". ,"Agricultural Research, September 2007. 2007. Breithaupt DE, Bamedi A. Carotenoids and carotenoid esters in potatoes (Solanum tuberosum L.): new insights into an ancient vegetable. J Agric Food Chem. 2002 Nov 20;50(24):7175-81. 2002. Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210. Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996. Liu YW, Han CH, Lee MH et al. Patatin, the Tuber Storage Protein of Potato (Solanum tuberosum L.), Exhibits Antioxidant Activity in Vitro. J Agric Food Chem. 2003 Jul 16;51(15):4389-93. 2003. Parr A, Mellon F, Colquhoun I, Davies H. Dihydrocaffeoyl Polyamines (Kukoamine and Allies) in Potato (Solanum tuberosum) Tubers Detected during Metabolite Profiling. J Agric. Food Chem, 53 (13), 5461 -5466, 2005. 2005. Tudela JA, Cantos E, Espin JC et al. Induction of antioxidant flavonol biosynthesis in fresh-cut potatoes. Effect of domestic cooking. J Agric Food Chem. 2002 Oct 9;50(21):5925-31. 2002. Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.