Potato
Get to know potatoes — a tuber vegetable that's a source of carbohydrates and potassium. Nutritional content, health benefits, and the healthiest ways to cook potatoes.
What Is a Potato?
The potato (Solanum tuberosum) is a root vegetable that grows underground, with flesh ranging from white to yellowish and a texture that can vary from soft to crispy depending on how it's prepared. Potatoes are one of the most versatile sources of carbohydrates in the world, and in Indonesia they often appear as perkedel (potato patties), soup, or potato chips.
Because they can be prepared in so many ways — boiled, steamed, fried, baked — potatoes are a staple ingredient in many households and restaurants.
Nutritional Content of Potatoes
Per 100 grams of fresh potato (with skin, unprocessed):
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| Nutrient | Amount |
|---|---|
| Calories | ~77 kcal |
| Carbohydrates | ~17 g |
| Fiber | ~2.2 g |
| Vitamin C | ~19.7 mg |
| Potassium | ~425 mg |
| Vitamin B6 | ~0.3 mg |
These nutritional values can change quite significantly depending on the cooking method — fried potatoes, for instance, are much higher in calories and fat compared to boiled or steamed potatoes.
Health Benefits
- A major energy source — the complex carbohydrates in potatoes provide longer-lasting energy compared to simple sugars.
- Rich in potassium — its potassium content is actually higher than bananas per 100 grams, supporting muscle function and blood pressure.
- Contains vitamin C — although not a major source, potatoes still contribute to daily vitamin C intake, especially when cooked with the skin on.
- Naturally gluten-free — making it a safe carbohydrate alternative for those avoiding gluten.
How to Prepare Potatoes
- Boiled or steamed — the healthiest method since it doesn't add fat, great for potato salad or as a soup accompaniment.
- Made into perkedel (potato patties) — potatoes are mashed, seasoned, shaped, then fried, making it a favorite side dish for Indonesian families.
- Baked — a healthier alternative to frying while still achieving a crispy texture on the outside.
- Fried into french fries or chips — popular but best consumed in moderation due to their high calorie and oil content.
How to Choose & Store
- Choose potatoes that are firm, dense, and have smooth skin with no green spots
- Avoid potatoes that have already sprouted, are wrinkled, or feel soft when pressed
- Choose a uniform size if cooking multiple potatoes together, so they cook evenly
- Store in a cool, dark, and dry place — avoid direct sunlight, which can trigger sprouting and green discoloration
- Don't store in the refrigerator, since cold temperatures can convert the potato's starch into sugar and affect its flavor and texture when cooked
- Keep them separate from onions during storage, as the two can speed up each other's spoilage
- Potatoes that have sprouted or have greenish skin contain solanine, a natural compound that can cause a bitter taste and isn't good for you if consumed in large amounts
- If there are only a few small sprouts or small green spots, cut and remove those parts thoroughly before cooking — the rest is generally still safe to eat
- If a potato has sprouted extensively, is very wrinkled, or tastes bitter after cooking, it's best not to eat it and to discard it immediately
Practical Tips
- Soak cut potatoes in water before frying to remove excess starch, resulting in a crispier exterior.
- Boil potatoes with their skin on and peel after they're cooked — this method helps retain more nutrients compared to peeling before boiling.
- Store potatoes in a dark place, such as in a paper bag, to slow down sprouting.
- Cut into uniform sizes when cooking for even doneness, especially for boiling or roasting.
Frequently Asked Questions
Are sprouted or green potatoes still safe to eat?
Is it okay to eat potato skin?
Is a potato a vegetable or a carbohydrate substitute for rice?
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