Once banished from the table by carb-fearing dieters, the humble potato is making a comeback. While it is still a staple food in many households, most people don't realize that the potato is actually very nutritious. Naturally low in fat, this versatile vegetable can be served in a variety of ways and is the perfect starchy comfort food to enjoy as the weather turns colder.
Nutrition Tidbits for Potato
One medium, 212-gram potato (uncooked, with skin) contains:
Calories: 164
Fat: 0.2 g
Carbohydrates: 37.2 g
Protein: 4.3 g
As low-carb diets become less common, the potato is being welcomed back to the dining table - and with good reason! One medium potato essentially contains no fat, sodium, or cholesterol, and is also quite low in calories. In addition, it provides 45% of the daily recommended value of Vitamin C and is a good source of potassium (900 mg per medium potato). Potatoes have earned a bit of a bad image because they can be eaten in many unhealthy ways, such as french fries, potato chips, or baked and covered with sour cream and butter. However, if prepared in a healthy way, with the skins included, they can be a very nutritious food indeed.
Ways to Include More Potato in Your Diet
Remember, the only way to enjoy the full nutritional benefits of a potato is to eat it with the skin.
Add potatoes to any soup or stew.
Enjoy roasted potatoes seasoned with herbs.
Eat mashed potatoes with skins included, prepared with low-fat milk.
Enjoy baked potatoes, without butter and sour cream.
Skewer potatoes with other vegetables and meat on kebabs.
Create healthy french fries by baking - never deep frying - your potatoes.
Add potatoes as filler for pot pies, casseroles, and lasagnas.
Written by Lauren Girdler
Reviewed by Gloria Tsang, RD Published in October 2008
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