Please Note: You have clicked on a link to a website maintained by a third party and are about to leave the Potatoes USA website. The external link should not be considered an endorsement by Potatoes USA of the third party website or the company or organization that owns it, and Potatoes USA is not responsible for the accuracy or nature of the content of the linked website.
Are white vegetables less nutritious than those with bright colors?
No. Vegetables of every color provide important nutrients to the diets of Americans.
The USDA’s Dietary Guidelines recommend that Americans eat a variety of vegetables from all vegetable subgroups, including dark green, red and orange, legumes (beans and peas) and starchy (including potatoes).1
White vegetables provide key nutrients lacking in the diets of many Americans, and can help increase overall vegetable consumption.2
Color does not necessarily predict the nutritional value of a vegetable. White vegetables, including nutrient-dense potatoes, contribute important amounts of essential shortfall nutrients to the American diet across all age groups.2
This includes potassium—a nutrient essential to healthy blood pressure, of which only 2-3% of American adults consume the recommended daily amount.2
A study examining the contribution of white vegetables to nutrient intakes found that white potatoes were positively associated with higher dietary fiber intakes among both children and adults.3
Specifically, the results indicated that more than 20% of dietary fiber intake was provided by white potatoes for 6 out of 8 age groups for male potato consumers, and >16% of dietary fiber intake was provided by white potatoes for 6 out of 8 age groups for female potato consumers.3
A medium-sized (5.3 ounce) potato with skin-on provides 26 grams of carbohydrates, 620 mg of potassium, 27 mg of vitamin C, 2 grams of fiber, 3 grams of protein, and is fat, sodium and cholesterol-free.4
2. Weaver C, Marr ET. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Adv Nutr. 2013 May 1;4(3):318S-26S. https://www.ncbi.nlm.nih.gov/pubmed/23674800 or https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650503/
3. Storey ML, Anderson PA. Contributions of white vegetables to nutrient intake: NHANES 2009- 2010. Adv Nutr. 2013;4:335S-44S.
4. Nutritional data is based on a 5.2 ounce skin-on potato. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl
Weekly Potato Recipe
Get one delicious, potato recipe delivered to you each week. You’ll always have new, tasty ideas to surprise and delight your family and friends—even on a busy weeknight.