Nutritional Facts

Are Potatoes Healthy? Learn about the health benefits of potatoes.

Are Potatoes Healthy? Learn about the health benefits of potatoes.

Potato Calories, Benefits of Potatoes and Potato Nutrition

Calories in a Potato | Baked Potato Calories

Concerned about baked potato calories? One medium-size baked potato has just 110 calories and is absolutely fat-, sodium and cholesterol free, making them downright undeniable for any diet.  The power of the potato doesn’t stop there. Whether yellow, purple or red, potato nutrition is good for you!

How Many Calories in Mashed Potatoes?

Mashed potatoes are among the most popular way to prepare this delicious white vegetable. A one cup serving of mashed potatoes has approximately 210 – 240 calories depending upon the amount of butter and other toppings.


Are Potatoes Healthy and Good for you?

Yes, potatoes are healthy, good for you and full of delicious nutrition.  Health benefits of potato cannot be denied. The protein in potatoes is approximately 3 grams per potato with zero cholesterol. Here are some great nutrition and health facts about potatoes.


Potatoes are a good source of potassium…more potassium than a banana.

Looking for potassium rich foods? One medium potato with skin provides 620 milligrams or 18% of the recommended daily value (DV) of potassium per serving and is considered one of the best foods with potassium. Potatoes rank highest for foods with potassium and are among the top 20 most frequently consumed raw vegetables and fruits. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.

Potassium is a powerful dietary factor that may help lower blood pressure. Unfortunately, few Americans are getting the recommended 4700 milligrams per day of potassium they need. (Potatoes make it easier!)


Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV). 

Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.


One medium potato with the skin contributes 2 grams of fiber or 8% of the daily value per serving.
Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.  Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.


Potatoes are a good source of vitamin B6 with one medium potato providing 10% of the recommended daily value.

Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.


One medium potato provides 6% of the recommended daily value of iron.

Iron is a major component of hemoglobin that carries oxygen to all parts of the body. Iron also has a critical role within cells assisting in oxygen utilization, enzymatic systems, especially for neural development, and overall cell function everywhere in the body. Thus, iron deficiency affects all body functions, not only through anemia, which appears late in the process of tissue iron deficits.


Now that you know the nutritional benefits of potatoes, why not serve them tonight? Take a look at our delicious potato salad recipes.  Don’t like potato salad, try these healthy mashed potatoes.


For additional information, please visit Potato Nutrition at Wikipedia.