Potatoes are a widely consumed staple food that offer various nutrients. While they contain some calcium, they are not considered a primary or high source of this mineral. Their contribution to daily calcium intake is relatively modest compared to other foods known for their high calcium content.
Potato Calcium Content
The amount of calcium in a potato varies by type and preparation. A medium-sized baked potato with its skin (around 173 grams) provides about 26 milligrams of calcium, representing 2% of the Daily Value. Removing the skin reduces this amount; a baked potato of similar size without the skin contains about 7.8 milligrams.
Specific varieties also show slight differences in calcium levels. A baked Russet potato with skin can offer around 50 to 53.82 milligrams of calcium, contributing about 4% of the Daily Value for a larger serving. Red potatoes, when baked with skin, provide about 16 milligrams of calcium per medium potato. Sweet potatoes, when baked with their skin, can offer slightly more, around 57 milligrams of calcium.
Potatoes in a Calcium-Rich Diet
For instance, a single cup of cow’s milk contains between 306 and 325 milligrams of calcium. Other significant sources include one ounce of Parmesan cheese, which supplies 242 milligrams, and a cup of cooked collard greens, offering approximately 268 milligrams.
Fortified foods and certain seafood also stand out as rich calcium sources. A 3.75-ounce can of sardines with bones can provide about 325 milligrams of calcium, while fortified almond or soy milk typically contains 300 to 450 milligrams per 8-ounce serving. Fortified orange juice can also offer a substantial amount, around 349 to 350 milligrams per cup.
Beyond Calcium: Other Potato Nutrients
Beyond their calcium content, potatoes offer a range of other nutrients. They are particularly recognized for their high potassium content. A medium-sized baked potato with skin contains approximately 926 milligrams of potassium, which is about 20% of the Daily Value and often more than a medium banana.
Potatoes are also a good source of Vitamin C, with a medium baked potato providing about 27 milligrams, accounting for 30% of the Daily Value. Baking or microwaving potatoes helps preserve more of this vitamin compared to boiling or frying.
Potatoes also contain dietary fiber, primarily in their skin, offering around 3.8 grams in a medium baked potato. They also provide various B vitamins, including Vitamin B6, folate, and niacin, along with minerals like magnesium, phosphorus, and iron. Sweet potatoes notably offer significant amounts of Vitamin A in the form of beta carotene.