Potato Nutrition

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Tasty Potato Recipes Can
Add a Healthy Componant to Your Diet

How much do you know about potato nutrition? Few other foods are as nutritious, delicious, and versatile as the potato. A potato gives you an energizing supply of complex carbohydrates, provides protein, important vitamins and minerals and, if eaten with the skin on, is an important source of dietary fiber.


Potato Nutrition

These, and other, potato nutrition facts will make you want to add more healthy and nutritious potato recipes to your diet.

Here are even more reasons to add potatoes to your diet and why that can be a healthy choice. 

One medium-sized potato has:

  • 110 calories
  • No fat or cholesterol
  • More protein than most of the 20 most frequently consumed raw fruits and vegetables – 3 grams per medium potato
  • 2 grams of fiber (potato with skin on)
  • 45% necessary daily value of vitamin C, or as much as you will find in a tomato.
  • 18% of daily value needed of potassium.

Far from being a food to avoid by those who are seeking to maintain a healthy diet, increased consumption of potatoes will provide many nutritional benefits. What is known about potato nutrition includes:

  • The vitamin C found in potatoes is an antioxidant that keeps the immune system healthy.
  • Since the potato contains no fat or cholesterol, it is a food that can be an aid in weight loss, lowering of blood cholesterol levels and decreasing the risk of heart disease.
  • When eaten with the skin on, potatoes contain more potassium per serving than the 20 most frequently consumed raw fruits and vegetables. This potassium content helps to maintain fluid and electrolyte balance in body cells.
  • Potatoes are an efficient food for energy production. The energy produced from eating potatoes gets stored as glycogen in the muscles and liver. It becomes a readily available energy source during prolonged, strenuous exercise.
300 Best Potato Recipes: A Complete Cook's Guide: Potatoes are just about everyone’s favorite side dish. This book includes dozens of recipes, and ways to cook potatoes, for every part of a meal from breakfast through appetizer, main course, and even dessert.


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About Healthy Potatoes
From the Idaho Potato Board

So why do potatoes have a bad nutritional reputation? Often it's because of the company they keep! If your potatoes hang out with fatty gravies, cheeses and other high calorie friends, they will be less of a benefit to your body. While admitting that many of the potato recipes on this site include those tasty additions, if you want to "slenderize" your potato dish, include some of these items instead:

  • Top a baked potato with salsa, sautéed seasonal vegetables, low-fat cheese or low-fat sour cream and chives.
  • Make potato casserole dishes with shredded chicken breast, low-fat cheese, chicken broth and vegetables.
  • Top mashed potatoes with nonfat chicken broth instead of butter.
  • Add olive-oil and garlic roasted potatoes to a green salad to make it more satisfying.
Potato Nutrition

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300 Best Potato Recipes: A Complete Cook's Guide: Potatoes are just about everyone’s favorite side dish. This book includes dozens of recipes, and ways to cook potatoes, for every part of a meal from breakfast through appetizer, main course, and even dessert.








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