Potato: Health Benefits and How-To

Written By: Gloria Tsang, RD

Title: Founding Registered Dietitian

Alumni: University of British Columbia

Last Updated on:

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.

Cooking, Health

grocery aisle, healthy every month, potassium, potatoes, vitamin c


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