Nutritional Value

Potatoes are naturally fat free, cholesterol free, and low in sodium. In addition, potatoes are an excellent source of vitamin C, and those eaten with the skin are a good source of potassium. Foods that are good sources of potassium and low in sodium, such as potatoes, may reduce the risk of high blood pressure and stroke.

For more information about the nutritional and health benefits of potatoes, visit our partners Potatoes USA and the Alliance for Potato Research & Education.

Make potatoes a part of your 5 daily servings of fruits and vegetables!

Sodium Free

Low sodium diets help to reduce the risk of high blood pressure and stroke.

Vitamin C

Don’t just think of oranges anymore as a great source of Vitamin C. By eating one medium sized potato, you receive 30% of the recommended daily value of Vitamin C — a great antioxidant.

More Potassium than Bananas

A medium-sized potato contains 18% of the recommended daily value of potassium — essential for maintaining proper muscle function.

Good Source of Fiber

The 3g of fiber in one medium-sized potato is 8% of the recommended daily value. Diets high in fiber are beneficial for a healthy digestive system and may reduce the risk of cancer and heart disease. Consuming adequate fiber also makes you feel fuller, helping to reduce snacking between meals.

Less Than 10% of the Daily Value of Carbohydrates

A medium-sized potato contains 26g of carbohydrates, only 9% of the recommended daily value. Complex carbohydrates are a great source of energy for the body.

A Great Antioxidant

Potatoes have one of the highest overall antioxidant activity among vegetables. Antioxidants protect key cell components by neutralizing the damaging effects of “free radicals.” Potatoes also contain glutathione, an antioxidant that may help protect against some cancers.