scored 76/100
Also known as russet potato, white potato, yukon gold
Potatoes are starchy tubers rich in potassium, vitamin B6, and resistant starch when cooled, making them a nutrient-dense carbohydrate source with emerging longevity benefits.
16.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.
Potatoes originated in the Andean region of South America and have become a global staple crop. Often mischaracterized as purely empty calories, potatoes are actually nutrient-dense when prepared minimally. A medium potato with skin provides substantial potassium (535 mg per 100g)—exceeding bananas on a per-weight basis—plus vitamin B6 for neurological health, niacin for energy metabolism, and vitamin C for immune function. The key to potato's longevity relevance lies in resistant starch, a prebiotic fiber formed when potatoes are cooked and cooled. This resistant starch escapes digestion in the small intestine and feeds beneficial gut bacteria, improving metabolic health and potentially reducing cardiovascular disease risk. Preparation method critically determines health impact: boiled or baked potatoes with skin retain nutrients and minimize oxidation, while deep frying significantly increases caloric density and harmful compounds. The glycemic index varies based on cooking method and variety—waxy potatoes have lower GI than floury types. Potatoes also contain polyphenols like chlorogenic acid with antioxidant properties, concentrated in colored varieties (purple, red). For longevity-focused nutrition, potatoes represent an affordable, satiating carbohydrate that supports metabolic health when prepared whole and cooled.
Resistant starch formed when cooked potatoes cool feeds beneficial bacteria and reduces glucose absorption, improving blood sugar regulation and metabolic flexibility
High potassium content (535 mg/100g) supports healthy blood pressure regulation by counteracting sodium and promoting vasodilation, while resistant starch reduces inflammation markers
Potatoes rank highest on satiety index among common foods due to protein-starch ratio and resistant starch, promoting longer-lasting fullness and reduced subsequent calorie intake
Vitamin B6 (0.31 mg/100g) supports neurotransmitter synthesis and homocysteine metabolism, while potatoes provide choline precursors important for acetylcholine production and cognitive function
Colored potato varieties (purple, red) contain anthocyanins and chlorogenic acid that reduce oxidative stress and inflammation implicated in aging processes
Potatoes are ideal for midday meals when insulin sensitivity peaks and resistant starch benefits glucose metabolism most effectively; their satiating properties prevent afternoon energy crashes
Breaks a fast
Avoid immediately before bed if seeking optimal sleep, as high carbohydrate content may delay sleep onset in sensitive individuals. Post-workout timing acceptable for muscle glycogen replenishment.
Per 100 g of the default form. Bars show how much higher or lower potato is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Potato is classified as a root vegetable (vegetable). Potatoes are starchy tubers rich in potassium, vitamin B6, and resistant starch when cooled, making them a nutrient-dense carbohydrate source with emerging longevity benefits.
Potato scores 76/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
In a 85 g serving, potato is highest in Vitamin B6 (~16% DV), Copper (~11% DV).
Not really. A 85 g serving has about 16.2 g of net carbs (18 g total minus 1.9 g fiber).
Best in the midday. Potatoes are ideal for midday meals when insulin sensitivity peaks and resistant starch benefits glucose metabolism most effectively; their satiating properties prevent afternoon energy crashes
A typical serving is around 85 g (~79 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating potato alongside several other vegetable sources.
Potato pairs nicely with: Pair with olive oil because fat-soluble vitamin absorption is enhanced, and polyphenol bioavailability increases with lipid presence; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because complementary phytonutrient profiles create synergistic antioxidant effects; Serve with fermented foods (sauerkraut, yogurt, kimchi) because resistant starch acts as prebiotic fuel for probiotic bacteria, amplifying gut health benefits; Pair with vitamin C sources (citrus, tomatoes) because vitamin C enhances iron absorption if potatoes are consumed with iron-rich foods, and supports collagen synthesis.
Encyclopedia entries that supply the same signature nutrients potato contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients potatocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.