Aaloo, commonly known as the potato (Solanum tuberosum), is one of the most widely consumed root vegetables globally, serving as a fundamental energy source in countless diets. Nutritionally, a 100-gram serving of boiled potato (without added fat or salt, and skin removed for standard analysis) provides a modest caloric density, primarily derived from complex carbohydrates in the form of starch.

From a macronutrient perspective, this serving offers approximately 87 kilocalories, driven mainly by its 20 grams of total carbohydrates. Crucially, the potato contains valuable dietary fiber, averaging around 2.2 grams, which supports gut health, promotes satiety, and aids in stable blood glucose management. This leaves a net carbohydrate count of about 17.8 grams. Its fat content is negligible, typically less than 0.1 gram, making it naturally a low-fat food. The protein content is also modest at about 2.0 grams, although potato protein is considered relatively high quality compared to many other plant sources, possessing a good balance of essential amino acids.

The micronutrient profile is where the potato truly shines, especially as a source of Potassium. A 100g serving delivers substantial Potassium (around 429 mg), an electrolyte vital for maintaining fluid balance, nerve signaling, and optimal muscle function, including cardiovascular health. It is also an excellent source of Vitamin C (nearly 20 mg, though cooking time can reduce this), acting as a powerful antioxidant necessary for immune function and collagen synthesis. Furthermore, potatoes contribute meaningful amounts of Vitamin B6, essential for metabolic processes and neurotransmitter synthesis, and B vitamins like Thiamine, Niacin, and Folate.

The low sodium content (around 6 mg) combined with the high potassium level makes the potato an excellent choice for individuals monitoring their blood pressure. While often maligned in low-carb trends, the potato, when prepared simply (boiled or baked) and consumed in moderation, is a nutrient-dense, affordable, and foundational component of a healthy, balanced nutritional strategy. It provides sustained energy and critical micronutrients necessary for physiological well-being.