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A medium 5.3 oz skin on potato has 27 mg of vitamin C per serving, which is 30% of the daily value. Potatoes are considered to be an excellent source of this antioxidant. Vitamin C aids in collagen production—a major component of muscle tissue—and supports iron absorption.
A medium 5.3 oz skin on potato has 620 mg of potassium per serving, which is 15% of the daily value and more than a medium-sized banana (422 mg per serving). Potassium is an electrolyte essential for muscle functioning. Potassium is lost in sweat, so it needs to be replenished for optimal performance.
A medium 5.3 oz skin on potato has 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source. Vitamin B6 plays important roles in carbohydrate and protein metabolism.
Debunking Myths
Myth
Starchy foods don't contain many nutrients
Fact
Potatoes are a nutrient-dense vegetable
Myth
All of a potato's nutrients are in its skin
Fact
The majority of a potato's valuable potassium and vitamin C is found in the flesh
Myth
Potatoes are empty calories
Fact
Potatoes contain carbohydrates to fuel, 2 grams of fiber, and 3 grams of plant-based protein
Myth
Only fresh produce is good for you
Fact
Fresh, frozen, and dehydrated potatoes are all optimal vegetable choices that contain nutrients
Myth
Sweet potatoes are more nutritious than white potatoes
Fact
Both white potatoes and sweet potatoes are nutrient-dense vegetables
If you’re looking to power up your performance look no further than the potato. Did you know that potatoes provide the energy, potassium and Vitamin C you need to perform at your best? Potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana. Plus, there’s potato performance recipe options to fuel your body and brain throughout the day- whether you live an active lifestyle or are competing with elite athletes.
Potatoes have 26 grams of carbohydrate per serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover(1). Carbohydrates are also important for optimal physical and mental performance(2).
Potatoes have 27 mg of vitamin C per serving, which is 30% of the daily value. Potatoes are considered to be an excellent source of this antioxidant. Vitamin C aids in collagen production—a major component of muscle tissue—and supports iron absorption(4).
Potatoes have 620 mg of potassium per serving, which is 15% of the daily value and more than a medium-sized banana (422 mg per serving)(3). Potassium is an electrolyte essential for muscle functioning. Potassium is lost in sweat, so it needs to be replenished for optimal performance(2).
Potatoes have 2 grams of fiber per serving, which is 7% of the daily value. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose and increasing satiety. (5)
Potatoes have 1.1 mg of iron per serving, which is 6% of the daily value and more than half the amount in a 3-ounce beef patty (2.06 mg per serving)(3). Iron is a mineral involved in making proteins that carry oxygen to all parts of the body, including to the muscles.
Potatoes have 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source. Vitamin B6 plays important roles in carbohydrate and protein metabolism.
Potatoes have 3 grams of protein per serving. Protein is a key component of muscle and an important nutrient for athletic performance.
*One medium potato (148g/5.3 oz.) with skin on. © 2021 Potatoes USA. All rights reserved.
A medium 5.3 oz skin on potato contains 27 mg of Vitamin C, which is 30% of the daily value. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for humans. Vitamin C is found naturally only in fruits and vegetables.1 Potatoes are an excellent source of vitamin C and contribute significantly to the daily vitamin C requirements for Americans.2,3
Key Facts About Vitamin C
Functions of Vitamin C
Vitamin C is required for the synthesis of collagen, a structural protein that gives strength and elasticity to a variety of body tissues (e.g., skin, gums, tendons, ligaments and bone) and plays a vital role in wound healing. Vitamin C also functions as an antioxidant in the body, stabilizing or eliminating free radicals, thus helping to prevent cellular damage. Finally, vitamin C assists with the absorption of iron and is concentrated in a number of immune cells thereby helping to support the body’s immune system.1
Vitamin C Recommendations
The current RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and, thus, have been set higher than the amounts needed to prevent the deficiency disease (scurvy).1 For men ages 19 years and older, the RDA is 90 mg per day and for women ages 19 years and older the RDA is 75 mg per day.
References:
A medium 5.3 oz skin on potato contains 620 mg of Potassium, which is 15% of the daily value. Potassium is a major mineral that plays a number of important roles in the body. Most notably, it is a key electrolyte that helps maintain the delicate balance of fluid inside and outside the cell.1 It is estimated that less than 3% of Americans are meeting the current adequate intake (AI) for potassium as specified by the USDA’s Dietary Guidelines for Americans.2
Key Facts About Potassium
Functions of Potassium and Relevant Research
Research suggests diets rich in potassium and low in sodium reduce the risk of hypertension and stroke.5 In a scientific statement promoting dietary approaches to prevent and treat hypertension, the American Heart Association (AHA) reported that evidence from animal experiments, observational studies and more than 30 human clinical trials show a significant association between high potassium intakes and reduced blood pressure.6
Given their high potassium content, potatoes may contribute to a heart healthy diet. In fact, the Dietary Guidelines for Americans encourages people to increase potassium by focusing on food choices with the most potassium such as white potatoes, beet greens, white beans, plain yogurt, and sweet potatoes.5
Potassium Recommendations
Current recommendations for potassium intake are expressed as an “adequate intake,” or AI. For males 19-50 years of age, the AI for potassium is 3400 mg per day whereas for females 19-50 years of age it is 2600 mg per day.7
References:
A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Carbohydrate-rich foods have been getting a bad rap lately. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.
Key Facts About Carbohydrates
Functions of Carbohydrates
The primary function of carbohydrates is to provide energy to the cells of the body, particularly the brain. While most body tissues and organs prefer carbohydrate as their primary fuel source, some, like the brain, red and white blood cells, and certain parts of the kidney require it. 1 Carbohydrates are also an important fuel for the muscles during exercise, particularly intense and/or prolonged exercise, and as such are key to optimal athletic performance. 2
In fact, carbohydrates are so crucial to the body that if you don’t consume adequate amounts in your diet, your body will have to make them—a process known as “gluconeogenesis” (literally translated “to make new glucose”). The most common gluconeogenic substrates are amino acids derived from both dietary sources of protein and body proteins such as muscle and vital organs. 2 Thus, while the body can survive without carbohydrates; it does so at the expense of the body’s protein pool and consequently does not function optimally. 2
Carbohydrate Classification
Carbohydrates can be broadly classified as simple or complex, based on their chemical structure. Simple carbohydrates, as their name implies, have a simple chemical structure consisting of one or two sugar molecules. Examples include the monosaccharides (single sugars)—glucose, fructose, galactose—and the disaccharides (two sugars)—sucrose, lactose, and maltose. Most fruits and dairy products contain an abundance of simple sugars. Soft drinks, ice cream, sweets and pastries also contain significant amounts of simple sugars. 3
Complex carbohydrates, including starch, glycogen, fiber and resistant starch, have a more complex chemical structure, containing two or more sugar molecules linked together. 3 Glycogen is the body’s storage form of glucose, while starch is a plant’s storage form of glucose. Foods rich in starch include grains, cereals and most vegetables, particularly beans, peas, corn and potatoes. 3
Carbohydrate Recommendations
The current RDA for carbohydrates is 130 grams per day based on the amount needed to optimally support the central nervous system (i.e., the brain). 1 If you engage in physical activity, you need more carbohydrate. How much more depends on the intensity and duration of your exercise. 4 The Food and Nutrition Board of the Institute of Medicine (the government body that sets the RDA) has recommended an acceptable macronutrient distribution range (AMDR) for carbohydrates of 45-65% of total daily energy intake. 1
Some people hold the misconception that they need to cut out carbohydrates to manage body weight. But scientific consensus asserts that excess calories are to blame for weight gain, not diet composition. 5 Instead of restricting carbohydrates from your diet, practice common sense when selecting carbohydrate-rich foods—choose nutrient dense whole grains, fruits and vegetables.
References
A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.
Key Facts About Protein
Functions of Protein
Proteins play many important roles in the body including:
Protein Recommendations
The current recommended dietary allowance (RDA) for protein is .8 grams per kilogram of body weight and the acceptable macronutrient distribution range (AMDR) is 10%-35% of total daily energy intake from protein. One 5.3-ounce skin-on potato is a source of 3 grams of plant-based protein. Current dietary guidance, including the Dietary Guidelines for Americans, recommends substituting plant-based proteins for some animal-based proteins to improve overall health and support the environment.
References:
A medium 5.3 oz skin on potato has 2g of dietary fiber. Dietary fiber is a type of complex carbohydrate found in vegetables, fruits and whole grains. Most Americans get only about half of the recommended amount of dietary fiber and, thus, could benefit from consuming more fiber-rich foods.
Key Facts About Fiber
Functions of Fiber
Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety, (makes you feel full longer), which may help with weight loss.1
Fiber Recommendations
The current recommended dietary allowance (RDA) for fiber is 25 g per day for women 19-50 years of age (28 g per day if pregnant or lactating) and 38 g per day for men 19-50 years of age.5
References:
A medium 5.3 oz skin on potato is good source of Vitamin B6 providing 10% of the recommended daily value. Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins.
A medium 5.3 oz skin on potato provides 6% of the recommended daily value of iron. Iron is a mineral involved in making proteins that carry oxygen to all parts of the body, including to the muscles.
110 Calories
1 Gram of Sugar
3 Grams of Protein
0% Daily Value of Vitamin A
30% Daily Value of Vitamin C
26 Grams of Carbohydrates
620mg of Potassium
2 Grams of Fiber
100 Calories
7 Gram of Sugar
2 Grams of Protein
120% Daily Value of Vitamin A
30% Daily Value of Vitamin C
23 Grams of Carbohydrates
440mg of Potassium
4 Grams of Fiber
All varieties of potatoes are nutritious, and while nutrients may vary slightly depending on the variety, the differences are minimal.
Yes, potatoes are naturally fat-free, cholesterol-free, and sodium-free. In addition, potatoes are an excellent source of vitamin C, and a good source of potassium. Foods that are good sources of potassium and sodium-free, such as potatoes, may reduce the risk of high blood pressure and stroke.
Processed potatoes deliver the same nutrients as fresh potatoes (such as potassium, vitamin C, and fiber), but the amounts will vary depending on the form. Find out more about the nutrient content in potato forms.
Potatoes are naturally fat-free.
Potatoes are a carbohydrate-rich vegetable. A medium, 5.3-ounce potato with the skin-on contains 26 grams of carbohydrate. Learn more about potatoes and carbohydrates.
You can include potatoes as part of a weight loss program. It’s calories that count, not eliminating certain foods. Research demonstrates that people can eat potatoes and still lose weight.
Both sweet and white potatoes provide an excellent source of vitamin C, are good sources of potassium and B6, and provide similar amounts of protein (2g and 3g respectively). Click here to see the nutrition comparison of White Potatoes and Sweet Potatoes.
Just like other forms of white potatoes, fries deliver essential nutrients that many Americans don’t get enough of each day, particularly, potassium and vitamin C.
Potato chips are minimally processed and typically made with three ingredients found in the most homes – potatoes, vegetable oil and salt.
The GI of potatoes is highly variable and depends on various factors, including the potato type, origin, processing, and preparation.
According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important.
You can include potatoes as part of a weight loss program. It’s calories that count, not eliminating certain foods. Research demonstrates that people can eat potatoes and still lose weight.
No. The notion that all the nutrients are in the skin is a myth. While the skin does contain approximately half of the total dietary fiber, most (> 50%) of the nutrients are found within the potato itself.
In 2004, Potatoes USA (formerly the U.S. Potato Board) began a formal Nutrition Research Program with the goal of creating a body of scientific evidence highlighting the nutritional benefits of potatoes and dispelling the myths and misconceptions surrounding potatoes. Today, we continue to provide external funding for research under the Alliance for Potato Research and Education.* Potatoes USA positions itself at the forefront of potato nutrition research, monitoring research and trends in the U.S. and overseas that could impact potato consumption in America. You can find a collection of research abstracts that highlight the nutritional value of potatoes as a part of a healthy diet here.
Smart Snacking: Potato Chips.
Compared to the top ten snacks potato chips stack up!
Potato chips are minimally processed and typically made with three ingredients found in most homes – potatoes, vegetable oil and salt.
Potatoes are naturally gluten-free and packed with nutritional benefits needed for a healthy lifestyle.
Potatoes are one of the world’s most versatile vegetables. Foundational in a wide range of international and all-American cuisine, potatoes are the perfect blank canvas for various flavors. This is welcome news when your good health depends on eating a gluten-free diet.
An ideal substitution for some of your favorite bread, grain, and pasta-based dishes, potatoes add a boost of nutritional benefits.
Potatoes are great every day of the week.
Check out these favorite, simple weeknight recipes.
