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The Humble Spud

For 110 calories, one medium-sized (5.3 ounce), skin-on potato delivers essential vitamins and minerals, 3 grams of plant-based protein, and no fat, sodium, or cholesterol.

Potatoes are a delicious vegetable people love and a nutritious solution that makes sense for the body and budget. In fact, this filling vegetable has one of the highest scores per dollar on eight important nutrients: potassium, fiber, protein, vitamins C and E, calcium, iron, and magnesium.

Potato Nutrition Highlights

+ An Excellent Source of Vitamin C

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 Good Source of Potassium

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 Nutrient-Dense Complex Carbohydrate

A medium 5.3 oz potato with skin-on provides 26 grams of carbohydrates, or 9% of the daily value per serving.

+ A Good Source of Vitamin B6

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.

Potatoes Continue To Soar

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Potato Sustanability

Did you know?

Potatoes are good for a healthy, sustainable earth. In fact, potatoes produce more food energy per cubic meter of water used than any other major crop and use less land per kilogram of production than most other foods.

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Potato Nutrition FAQ's


Are all types of potatoes equally nutritious?

 All varieties of potatoes are nutritious, and while nutrients may vary slightly depending on the variety, the differences are minimal.


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.


Are there differences in nutrient content between fresh, frozen, and instant (dehydrated) potatoes?

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.



Are potato chips highly processed?

Potato chips are minimally processed and typically made with three ingredients found in the most homes – potatoes, vegetable oil and salt.

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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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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 potatoes fattening?

Potatoes are naturally fat-free.


Are all the nutrients in the skin of the potato?

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. For more information, please click here.


Do potatoes have a high glycemic index (GI)?

The GI of potatoes is highly variable and depends on various factors, including the potato type, origin, processing, and preparation.


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Should people with diabetes avoid foods like potatoes?

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.


Are potatoes good for you?

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.

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