*Sourced from the a nutrition study conducted by Nuti-Vation, the ARC and the University of Pretoria



  • Cook & Cool - cooking a potato and then cooling it before you eat it also lowers GI, even if you later reheat the potato

  • Boil is best - boiling a potato results in a lower GI than baking

  • To lower the GI of potatoes 

             - eat potatoes with the skin on to increase fibre intake and reduce GI

             - eat with healthy Fats such as Olive Oil & Garlic, Fat Free Cottage Cheese & Chives, Guacamole 

             - eat with acid such as Vinegar, Citrus or Salsas

             - eat with protein such as Steak, Lamb, Chicken, Pork, Fish

             - eat with fibre Rich foods such as Broccoli or Spinach

Nutritional Information

Typical Average Nutritional information of 3 Potato Cultivars

Serving Size: 150g cooked potato with skin on

*Nutrient Reference Values(NRV's) for individuals 4 years and older expresses per single serving

**No NRV available

#AOAC 991.43

**Information obtained by the MRC Condensed Food Table

Carbohydrate counting and exchanges:

1 Medium size potato = approximately 1 and a half carbohydrates

Fun Facts:


  • Potatoes are an excellent source of energy

  • They are high in potassium, which help counteract the adverse effects of salt in your diet

  • They contain a useful amount of vitamin C

  • They also contain iron and vitamins B1 & B2

  • The most nutritional way to consume a potato is with its skin on - since most of the vitamins and minerals are stored just beneath the skin

  • They are high in chromium which is needed for energy and maintaining stable blood sugar levels

Potatoes often receive a bad rap for being a ‘carb’ – and Carbohydrate-rich foods have received plenty of criticism advising consumers to stay clear of the humble Spud and its ‘carb-filled comrades’. 


As with many things in life, everything in moderation is key – and including potatoes in your healthy balanced diet can yield many advantages.


Not all Carbs are created equal...


Potatoes are classified as complex carbs which make them the better carb choice as it keeps you feeling satisfied and fuller for longer compared to simple carbs.


GI Jargon


Potatoes by themselves have a high Glycaemic Index (GI) which raises concerns because they are digested quickly, causing spikes in blood glucose levels. Luckily, combining potatoes with other foods like proteins, good fats, acids and fibre reduce the combined GI of the meal. According to the GI Foundation, baby potatoes eaten with the skin on are classified with an intermediate GI. Read More...


Eating potatoes with the skin on increases your fibre intake and also reduces its GI and the skin also holds other nutritional benefits. An interesting study found that boiling and cooling potatoes and consuming them cold or even reheating it lowers its GI as well.  Waxy potatoes have a lower GI than floury potatoes.  You will find plenty of inspirations to cook ‘guilt-free’ potatoes in our blog.


One has to however be aware of ingredients used when creating your favourite feast to ensure that you do not add ingredients that add unnecessary kilojoules.


Make clever Carb choices


Starchy foods are often used to form the basis of many South African meals as recommended by the National Health Institute.  Potatoes compared to other starchy foods like Pasta, Rice and Maize Meal, are proven to be the most nutritious as they contain more nutrients and less kilojoules per 100g, see table below.   Potatoes also contain the least amount of carbohydrates, most fibre and the least amount of fat. And it is by far the most nutritious due to the Vitamin C, Potassium and Zinc contained in this vegetable.


Potatoes are economical and have significant nutritional value and form the basis of many delicious meals. Make sure that you prepare your potatoes smartly and pair them with foods that lower their GI.

Try some of our Carb Conscious Cuisine