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.