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Nutrition Videos

Potatoes: A Nutritional Powerhouse




Vitamin C


Potatoes have 27 mg of vitamin C per serving, which is 30% of the daily value.





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).





Potatoes have 3 grams of protein per serving.





Potatoes have 26 grams of carbohydrate per serving, which is 9% of the daily value.





Potatoes have 2 grams of fiber per serving, which is 7% of the daily value.





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).



Vitamin B6


Potatoes have 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source.


Nutrition Infographic

Take a look at the nutritional benefits of potatoes.

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Potato Nutrition FAQs


Are potatoes fattening?

Potatoes are naturally fat-free.


Are potatoes high in carbs?

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.


Can you eat potatoes if you’re trying to lose weight?

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.


How do white potatoes and sweet potatoes compare when it comes to their nutrition?

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.



Are fries healthy?

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.

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