Daily potato intake calculator

Daily Potatoes Intake Calculator find out how much potatoes you can eat per day

Daily Potatoes Intake Calculator find out how much potatoes you can eat per day

Created by Team y2calculate.com

Content written by Sajid khan (MBBS (KMC),FCPS) 

Reviewed by Junaid khan (MS Nutrition)

Coding and design by Marcelino

Fact checked 🔍✓

Published: November 17, 2023 → Last Updated: January 29, 2024

Table of Contents

Nutritional value of potatoes

When it comes to maintaining a balanced diet, potatoes often get a bad reputation. However, they are actually a highly nutritious food that can provide a range of essential vitamins and minerals. Potatoes are a great source of carbohydrates, which are the body’s main source of energy. They also contain dietary fiber, which aids digestion and helps to keep you feeling full. In addition, potatoes are packed with important nutrients such as vitamin C, potassium, and vitamin B6. Let’s take a closer look at the nutritional value of potatoes.

One medium-sized potato (about 150 grams) contains:

  • Calories: 110
  • Protein: 2 grams
  • Carbohydrates: 26 grams
  • Fiber: 2 grams
  • Vitamin C: 27% of the Daily Value (DV)
  • Potassium: 26% of the DV
  • Vitamin B6: 10% of the DV

As you can see, potatoes are not only a filling and comforting food, but they also provide a range of essential nutrients that are important for overall health and well-being.

Daily potato consumption tips

Now that we understand the nutritional value of potatoes, let’s discuss some tips for incorporating them into your daily diet:

  • Choose the right potato: There are different types of potatoes available, such as russet, red, and sweet. Each type has its own unique taste and texture. Experiment with different varieties to find the ones you enjoy the most
  • Control portion sizes: While potatoes are nutritious, it’s important to consume them in moderation. Aim to include a serving of potatoes (about the size of your fist) as part of one or two meals per day.
  • Prepare potatoes in a healthy way: Avoid deep-frying potatoes as it can increase their calorie content. Instead, opt for healthier cooking methods such as baking, boiling, or steaming. You can also try roasting potatoes with a small amount of olive oil for added flavor.
  • Pair potatoes with other nutritious foods: Potatoes can be part of a balanced meal when combined with other nutrient-rich foods. Add a serving of lean protein, such as chicken or fish, and a variety of vegetables to create a well-rounded and satisfying meal.
  • Be mindful of toppings and accompaniments: While potatoes themselves are relatively low in calories, the toppings and accompaniments can add up. Avoid loading potatoes with excessive amounts of butter, cheese, or high-calorie sauces. Instead, choose healthier options like Greek yogurt, herbs, or a squeeze of lemon juice.

By following these tips, you can enjoy potatoes as part of a balanced diet without compromising your health and nutrition goals.

Health benefits of potatoes

In addition to their nutritional value, potatoes offer various health benefits. Let’s explore some of the key advantages of including potatoes in your daily diet:

1. Improved digestion: The dietary fiber found in potatoes helps to promote healthy digestion and prevent constipation. It adds bulk to the stool, making it easier to pass through the digestive system.

2. Reduced inflammation: Potatoes contain antioxidants that have anti-inflammatory properties. These antioxidants help to reduce inflammation in the body, which can help with conditions such as arthritis.

3. Healthy heart: Potatoes are a good source of potassium, which plays a crucial role in maintaining a healthy heart. Adequate potassium intake can help to lower blood pressure and reduce the risk of heart disease.

4. Enhanced immune system: Vitamin C, found in potatoes, is known for its immune-boosting properties. It helps to stimulate the production of white blood cells, which are essential for fighting off infections and keeping the immune system strong.

5. Improved brain function: Potatoes are a good source of vitamin B6, which is important for brain development and function. Vitamin B6 helps in the production of neurotransmitters, which are crucial for communication between brain cells.

6. Weight management: Contrary to popular belief, potatoes can be part of a healthy weight management plan. They are low in calories and high in fiber, which helps to keep you feeling satisfied for longer and reduce overeating.

These are just a few of the many health benefits that potatoes offer. By incorporating them into your daily diet, you can support your overall well-being and enjoy their delicious taste.

Daily potato intake calculator

Are you wondering how much potato you should include in your daily diet? You can use a potato intake calculator to estimate the recommended amount for your specific needs. The calculator takes into account factors such as your age, sex, activity level, and overall health goals.

Keep in mind that the recommended daily intake of potatoes may vary depending on individual circumstances. However, as a general guideline, aim to include about 1-2 servings of potatoes per day to reap their nutritional benefits without excessive caloric intake.

Remember to consult with a healthcare professional or a registered dietitian if you have any specific dietary concerns or health conditions that may affect your potato consumption.

In conclusion, potatoes are a valuable addition to a balanced diet. They provide essential nutrients, offer various health benefits, and can be enjoyed in a variety of ways. By following the tips provided and using a potato intake calculator if needed, you can incorporate potatoes into your daily meals in a healthy and delicious manner. So, why not start including potatoes in your diet today and reap the benefits they have to offer?

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Copy and paste the below code into HTML editor on article or website

  Users do not have permission to modify the JavaScript code.
  Only CSS modifications are allowed for design purposes.

<!DOCTYPE html>

    /* CSS styling */
    .potato-calculator {
      background-color: #f5f5f5;
      border-radius: 10px;
      padding: 10px;
      max-width: 400px;
      margin: 0 auto;
      font-family: Arial, sans-serif;

    .potato-calculator h2 {
      color: #ff5e5e;
      text-align: center;

    .potato-calculator label {
      display: block;
      margin-top: 5px;

    .potato-calculator .input-container {
      display: flex;
      align-items: center;

    .potato-calculator .input-container input[type="number"] {
      display: block;
      width: 70%;
      padding: 5px;
      font-size: 14px;
      margin-bottom: 5px;
      border: 1px solid #ccc;
      border-radius: 4px;

    .potato-calculator .input-container select {
      width: 30%;
      padding: 5px;
      font-size: 14px;
      border: 1px solid #ccc;
      border-radius: 4px;

    .potato-calculator .calculate-btn {
      background-color: #ff5e5e;
      color: #ffffff;
      border: none;
      padding: 10px 20px;
      font-size: 16px;
      border-radius: 4px;
      cursor: pointer;
      width: 100%;

    .potato-calculator .result {
      text-align: center;
      margin-top: 10px;
      font-size: 18px;
      color: #333333;
      font-weight: bold;

    /* Added style for the powered-by class */
    .potato-calculator .powered-by {
      font-size: 12px; /* Adjust the font size as needed */
      color: #888888; /* Adjust the color if needed */
      text-align: center;
      margin-top: 15px; /* Adjust the margin top as needed */

  <div class="potato-calculator">
    <h2>Daily Potatoes Intake Calculator</h2>
    <label for="age">Age:</label>
    <input type="number" id="age" placeholder="Enter your age">

    <label for="gender">Gender:</label>
    <select id="gender">
      <option value="male">Male</option>
      <option value="female">Female</option>

    <div class="input-container">
      <label for="height">Height:</label>
      <input type="number" id="height" placeholder="Enter height">
      <select id="height-unit">
        <option value="cm">cm</option>
        <option value="inches">inches</option>
        <option value="feet">feet</option>
        <option value="meters">meters</option>

    <div class="input-container">
      <label for="weight">Weight:</label>
      <input type="number" id="weight" placeholder="Enter weight">
      <select id="weight-unit">
        <option value="kg">kg</option>
        <option value="pounds">pounds</option>

    <label for="activity-level">Activity Level:</label>
    <select id="activity-level">
      <option value="1.2">Sedentary</option>
      <option value="1.375">Lightly Active</option>
      <option value="1.55">Moderately Active</option>
      <option value="1.725">Very Active</option>
      <option value="1.9">Extra Active</option>

    <button class="calculate-btn" onclick="calculatePotatoesIntake()">Calculate Potatoes Intake</button>
    <div class="result" id="result"></div>

    <!-- Updated powered-by section with links to y2calculate.com -->
    <p class="powered-by">
      <small>(powered by <a href="https://y2calculate.com/daily-potato-intake-calculator/" target="_blank">y2calculate.com</a>)</small>

    // Users do not have permission to modify the JavaScript code.
    function calculatePotatoesIntake() {
      var age = parseInt(document.getElementById('age').value);
      var gender = document.getElementById('gender').value;
      var height = parseFloat(document.getElementById('height').value);
      var heightUnit = document.getElementById('height-unit').value;
      var weight = parseFloat(document.getElementById('weight').value);
      var weightUnit = document.getElementById('weight-unit').value;
      var activityLevel = parseFloat(document.getElementById('activity-level').value);

      // Convert height to cm
      if (heightUnit === 'inches') {
        height *= 2.54; // 1 inch = 2.54 cm
      } else if (heightUnit === 'feet') {
        height *= 30.48; // 1 foot = 30.48 cm
      } else if (heightUnit === 'meters') {
        height *= 100; // 1 meter = 100 cm

      // Convert weight to kg
      if (weightUnit === 'pounds') {
        weight *= 0.453592; // 1 pound = 0.453592 kg

      // Calculate BMR based on gender
      var bmr;
      if (gender === 'male') {
        bmr = (10 * weight) + (6.25 * height) - (5 * age) + 5;
      } else {
        bmr = (10 * weight) + (6.25 * height) - (5 * age) - 161;

      // Calculate TDEE based on BMR and activity level
      var tdee = bmr * activityLevel;

      // Calculate Potatoes intake based on energy content
      var potatoesIntakeGrams = tdee / 1.9; // 1.9 calories per gram

      // Display the result in different units
      var resultElement = document.getElementById('result');
      resultElement.innerHTML =
        'TDEE: ' + tdee.toFixed(2) + ' calories' +
        '<br>or ' + (tdee * 4.184).toFixed(2) + ' kJ' +
        '<br>or ' + (tdee / 1000).toFixed(2) + ' kilocalories' +
        '<br><br>Suggested Potatoes Intake: ' + potatoesIntakeGrams.toFixed(2) + ' grams';



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