Nutritional Benefits of Potatoes

Whether it’s claims that they’re less healthy due to being white in color or that they’re too starchy, potatoes seem to be a food I frequently hear people saying they avoid.

Whether you’ve got a bunch of potatoes sitting in your kitchen or you plan to grab a few bags just to keep on hand, I’m here to defend potatoes and teach you how they can be part of your balanced diet.

Yes, they are carby, but that doesn’t mean they can’t be part of a balanced diet. Let’s take a look at some of the health benefits of eating potatoes and how to incorporate them into a healthy diet. 

Potato Nutrition Facts 

So what’s in a potato? 

Well, one medium (173 gram) baked russet potato, with skin, provides approximately: 

• Calories: 164 calories
• Protein: 4.5 grams 
• Fat: <0.5 grams
• Carbs: 37 grams 
• Fiber: 4 grams 

As to be expected, potatoes are mostly carbohydrates, but potatoes are also a good source of fiber. In fact, compared to 1 cup (195 grams) of cooked brown rice, that medium potato actually has fewer calories, slightly fewer carbs, yet 1 more gram of fiber. 

So, while I’m a big proponent of using a variety of whole grains throughout the week, subbing out these grains for potatoes once or twice a week can be a nutritious way to change up your meal! 

Just keep in mind that those 4 grams of fiber are with the skin still on! 

Micronutrients 

But nutrition is more than macronutrients. Potatoes are also a good source of several essential vitamins and minerals. In particular, they’re an excellent source of: 

Vitamin B6: 36% of the daily value (DV)

Also referred to as pyridoxine, vitamin B6 is needed for the metabolism of nutrients and the production of red blood cells. But what’s most interesting is that it also plays a role in your mood. 

Vitamin B6 is involved in the formation of neurotransmitters, including serotonin, dopamine, and gamma-aminobutyric acid (GABA) — all of which affect your emotions and mood. 

Other good sources include milk, ricotta cheese, salmon, tuna, eggs, carrots, spinach, and sweet potatoes. 

Potassium: 20% of the DV for potassium.

Despite being the third most abundant mineral in the body, most of us actually don’t get enough potassium per day. 

In terms of what it does for us, potassium is an electrolyte that’s involved in muscle contractions, heart health, and fluid balance.

Feeling bloated? While decreasing sodium intake can help, getting enough potassium is also important.

Other good sources include bananas, oranges, kiwis, carrots, leafy greens, whole grains, beans, and nuts. 

Copper: 20% of the DV 

While we often think of copper as a metal used in wiring or even pots and pans, a small amount of this mineral is also necessary for the diet. 

Copper plays a role in regulating heart rate and blood pressure, iron absorption, red blood cell production, and maintenance of bone and connective tissue. 

Other good sources include peas, beans, green vegetables, whole grains, sunflower seeds, peanuts and peanut butter, and dark chocolate. 

Manganese: 17% of the DV 

Another mineral needed in small amounts, manganese is key for brain health and nervous system functioning. It also helps support strong bones, making it especially important for older adults.  

Other good sources include seeds, whole grains, beans, lentils, and leafy greens. 

Vitamin C: 16% of the DV 

Oranges aren’t the only good source of vitamin C in the diet. Potatoes are a surprisingly good source of these immune-boosting nutrients. 

Adequate vitamin C is also important for healthy skin and the production of collagen, bone, teeth, connective tissue, and small blood vessels.

Other good sources include cherries, guavas, bell peppers, parsley, leafy greens, broccoli, strawberries, kiwi, and oranges. 

Other benefits

One medium baked potato also provides around 10-15% of the DV for folate, iron, magnesium, niacin (Vit B3), pantothenic acid (Vit B5), phosphorus, and thiamine. 

So the next time you hear someone say that potatoes are “just starch,” you’ll be equipped to come to potato’s defense.

Healthy potato recipes 

Curious about how to include potatoes in a healthy diet? 

While there are many ways to enjoy potatoes, the key is enjoying them roasted or lightly pan-fried, rather than deep-fried, and pairing a serving with veggies, healthy fats, and a protein source. 

Here are a few recipes to get you started. 

Breakfast: 

• Jalapeno, Pepper Jack, and Turkey Bacon Quiche with Potato Crust from Ambitious Kitchen  
• Root Vegetable Hash Egg Skillet from Naturally Ella 
• Perfectly Crispy Roasted Breakfast Potatoes from Ambitious Kitchen 
• Vegetarian Breakfast Burritos from Cookie + Kate 

Sides: 

• French Style Potato Salad from Lively Table 
• Lemon Parsley Potato Foil Packets from SkinnyTaste 
• Lightened Up Mashed Potatoes on LoseIt! 
• Mustard Green Salad with Roasted Potatoes and Tomatoes from Eating Bird Food

Lunches and Dinners: 

• Creamy Vegan Potato Leek Soup on LoseIt! 
• Herbed Potato, Asparagus, and Chickpea Sheet Pan Dinner from The Simple Veganista 
• Lightened Up Broccoli Cheddar Potato Soup from The Healthy Toast 
• One Skillet Lemon Chicken and Potatoes from Chelsea’s Messy Apron 

The Bottom Line

No need to fear the spud! 

Potatoes are a rich source of fiber and several essential nutrients. As with any starch, just keep an eye on portion sizes, opt for healthier cooking methods, and incorporate them into a balanced meal. 

And don’t forget to use your Lose It! app to see just how easy it can be to fit potatoes into your health goals!