Nutritional Value of Potatoes

Russet or baking potatoes are a staple of many diets. They are a good source of nutrition at a low price--on average, 25 cents per serving.

Features

Per serving size, one 5-ounce potato (slightly larger than a tennis ball) has 3 grams of fiber, 5 grams of protein, 20 percent of the recommended daily value of vitamin C and 10 percent of the recommended daily value of Iron. They also rank among the top 20 antioxidant-rich foods, all for about 150 calories and zero fat.

Benefits

Vitamin C assists with iron absorption, aids healing and supports the immune system. Iron helps build a healthy circulatory system. Antioxidants are believed to help prevent cells from developing cancer. One 4-ounce or more potato counts as a serving toward the CDC-recommended five to seven servings of fruits and vegetables each day.

Tip

Keep a potato's skin on to gain full nutritional benefits; most of the nutrients are stored right below the skin. The skin is perfectly edible and often quite tasty on baked or grilled potatoes.

Warning

Commonly added potato toppings such as butter, sour cream and cheeses will increase the calorie and fat content. Try garlic, salsa or sautéed vegetables such as onions, broccoli or mushrooms to add flavor in more healthful ways.

Fun Fact

Potatoes were first cultivated in the Andes Mountains of South America more than 7,000 years ago. They were introduced to North America about 300 years ago.

References

• Cheap and Healthy: 15 Nutritious Foods For About $2
• Fruits and Veggies Matter: Potatoes
• Antioxidant Riches Found in Unexpected Foods

Resources

• Fruits and Veggies Matter: Eat a Variety of Fruits & Vegetables Each Day