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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.
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.
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
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