Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.
A high intake of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.
Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.
How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.
It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.
A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains:
- 94 calories
- 0.15 grams of fat
- 0 grams of cholesterol
- 21.08 grams of carbohydrate
- 2.1 grams of dietary fiber
- 2.10 grams of protein
- 10 milligrams (mg) of calcium
- 0.64 mg of iron
- 27 mg of magnesium
- 75 mg of phosphorus
- 544 mg of potassium
- 12.6 mg of vitamin C
- 0.211 mg of vitamin B6
- 38 micrograms (mcg) of folate
Potatoes also provide niacin, choline, and zinc. Different varieties provide slightly different nutrients.