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Potato Nutrition

Nutrition of Potatoes - Potato Calories

The Nutrition Facts Label says it all. Potatoes are:

– An excellent source of vitamin C
– A good source of potassium (more than a banana!)
– A good source of vitamin B6
– Fat-, sodium- and cholesterol-free

Potato Calories

– Only 110 calories per serving

Potato Nutrition Facts

Vitamin C

Potatoes are an excellent source of vitamin C (30% of the 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 7% 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.

Vitamin B6

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.


One medium potato with skin provides 620 milligrams or 15% 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!)

The Powerful Potato

If you’re looking to power up your performance, look no further than the potato. Did you know that potatoes provide the carbohydrate, potassium and energy you need to perform at your best? Potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana. Plus, there’s a potato performance recipe options to fuel your body and brain throughout the day- whether you lead an active lifestyle or are competing with elite athletes.


Are potatoes good for you?

Yes, potatoes are naturally fat free, cholesterol free, and low in sodium. In addition, potatoes are an excellent source of vitamin C, and those eaten with the skin are a good source of potassium. Foods that are good sources of potassium and low in sodium, such as potatoes, may reduce the risk of high blood pressure and stroke.

Are all varieties of potatoes equally nutritious?

All varieties of potatoes are nutritious and, while both the type and amounts of nutrients may vary slightly depending on the variety, the differences are minimal. So minimal in fact, the FDA nutrition label for potatoes represents a composite of varietals (“market-basket approach”) based on typical US consumption patterns (i.e., 70% Russet, 18% white and 12% reds). Based on the FDA label the following claims can be made for the potato:

  • An excellent source (> 20% of the DV) of vitamin C and potassium with skin
  • A source (> 8% of the DV) of fiber with skin
  • A good source (> 10% of the DV) of vitamin B6
  • Low in sodium (< 140 mg/serving) and cholesterol
  • Fat free (< .5 g fat/serving)
Are there differences in nutrient content between different forms of potatoes (i.e. fresh vs. frozen vs. dehydrated)?

Processed potatoes (such as dehydrated and frozen potatoes) deliver the same nutrients as fresh potatoes, (such as potassium, vitamin C and fiber), but the amounts will vary depending on the form of potato. Click here to find out more about nutrient content in potato forms.

Are potatoes fattening?

No. A 5.3-ounce skin on potato has only 110 calories and no fat. Experts agree weight gain occurs when an individual consumes more calories than he or she expends.

Are potatoes high in carbs?

Yes. Potatoes are a carbohydrate-rich vegetable. A medium, 5.3 ounce potato with the skin contains 26 grams of carbohydrate. Click here to learn more about potatoes and carbohydrate.

If I am trying to lose weight, do I need to avoid potatoes?

No. Research demonstrates that people can eat potatoes and still lose weight. There is no evidence that potatoes, when prepared in a healthful manner, impede weight loss. Click here to learn more about potatoes and weight loss.

How do sweet potatoes and white potatoes compare when it come to their nutrition?

Both sweet and white potatoes provide similar amounts of key nutrients including protein (2g and 3g respectively), potassium and vitamin B6, all of which contribute to a well-balanced, nutrient-dense diet. Click here to see the nutrition comparison of White Potatoes vs. Sweet Potatoes.

Note: “White” potatoes refer to the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. Click here to learn more about White Potatoes vs. Sweet Potatoes.

Are French fries and potato chips healthy?

Staple foods such as fruits, vegetables and whole grains should be eaten every day, while fried foods and high fat snacks should be viewed as occasional treats. One food, even one meal, does not make or break a healthful diet. Understanding the impact that fried foods, like fries and chips, or high-fat foods like ice cream and cookies, have on your overall eating pattern makes it possible for you to “make room” for them as occasional indulgences.

Do potatoes have a high glycemic index (GI)?

The GI of potatoes is highly variable and depends on a variety of factors including the potato type, origin, processing and preparation. Click here to learn more about potatoes and the glycemic index.

Should people with diabetes avoid foods like potatoes? What about people trying to lose weight?

After an extensive review of the scientific research regarding carbohydrate intake and diabetes, the American Diabetes Association concluded that, for people with diabetes, the total amount of carbohydrate in meals and snacks, rather than the type, is more important in determining the blood sugar (Glycemic) response. Similarly, the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) concluded that, when it comes to weight management, it is calories that count, not the proportion of carbohydrates, proteins, and fats.

Are all the nutrients in the skin of the potato?

No. The notion that all of the nutrients are found in the skin is a myth.  While the skin does contain approximately half of the total dietary fiber, the majority (> 50%) of the nutrients are found within the potato itself. For more information, please click here.

Nutrient Russet (Baked w/skin) Potato Skin (raw)
Calories 110 22
Total carbohydrate (g) 26 5
Fiber (g) 2 1
Fat (g) 0 0
Protein (g) 3 1
Vitamin C (mg) 27 4
Potassium (mg) 620 157


Gluten-Free Goodness

Potatoes are naturally gluten-free and they’re packed with nutritional benefits needed for a healthy lifestyle. Potatoes are one of the world’s most versatile vegetables. Foundational in a wide range of international and all-American cuisine, potatoes are the perfect blank canvas for a variety of flavors. This is welcome news when your good health depends on eating a gluten-free diet.

An ideal substitution for some of your favorite bread, grain and pasta-based dishes, potatoes add a boost of nutritional benefits. Important to a healthy diet, one medium-sized (5.3oz) skin-on potato has:



Potatoes make a surprising and tasty substitution for pizza crust and bread. Top grilled or roasted potato planks with your favorite pizza topping.


Potatoes as a base for nachos instead of tortilla chips make a great substitute whether you’re choosing to eat gluten-free or not. You can also save time by using frozen potato wedges. It’s a convenient and delicious alternative.


Dice a potato into 1/2 inch squares, toss with 1 tablespoon olive oil and your favorite seasonings. Place on a cookie sheet and bake at 450 degrees for 10-15 minutes. Let cool and toss in your salad. No time to dice? Try frozen potatoes instead.

Gravies, soups and stews

The starch in potatoes is a natural thickening agent. Try using instant mashed potatoes or even pureed leftover mashed potatoes for hearty gravies, soups and stews (mix in the potatoes a little at a time so as not to over-thicken).


Instead of the traditional crostini or sliced sourdough bread, slice potatoes 1/4-inch thick, toss in olive oil and bake at 425 degrees for 25 minutes. When the slices are finished cooking, top with your favorite tomato bruschetta and enjoy!


Try using naturally gluten-free potatoes instead of pasta. Thin “noodles” of potatoes can be used to recreate your favorite pasta dish or thin slices of potatoes can be used to in place of noodles in your family-favorite lasagna recipe.

Appetizer Recipes

Warm U.S. Potato Asian Salad

Simple warm potato starter

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Asian Style U.S. Hasselback Potato with Cucumber Raita

Easy and simple to make homemade Asian style Hasselback served with cucumber raita

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Simple “Borneo” Style Potato Salad

Borneo Style U.S. Potato Salad with wild onion, ginger flower, silver fried anchovies, and tossed with lime chilli dressing.

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U.S. Potato Gnocchi with Spicy Tom Yum Cream

Any Gnocchi fans here? A beautiful fusion of Gnocchi with spicy tom yum cream is absolutely thirst-quenching. Help yourself with another serving too.

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Baked U.S. Curly Fries with Guacamole & Cheese

A wonderful snack to serve with a cold drink

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U.S. Potato Balinese Satay

Potato Balinese Satay with lemongrass skewer

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U.S. Potatoes & Sweet Turnip Pie Tee

Stylish local canapé food for any occasions. Small sizes make it ideal for family or friends gatherings. Easily consumed by adult and children too. We love how potatoes bring out the flavor and keeps you asking for more.

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Paleo Potato Hummus

This creamy and flavorful bean-free hummus is made with potatoes instead of chickpeas! Paleo potato hummus is quick and easy to make and delicious with fresh veggies or your favorite chips. It’s also naturally gluten free, vegetarian, and vegan!

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U.S Mashed Potato Stuffing With Minced Chicken Curry

Sharing this Asian style starter - U.S Mashed Potato stuffed with minced chicken curry to spice up the night!

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U.S. Potato Vegetable Fritters

Crispy fritters of U.S. Russet potatoes with an assortment of colourful vegetables

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Easy Air Fryer Mashed Potato and Veggie Quesadillas

Cheesy Pepper Jack mashed potatoes spread on a flour tortilla and filled with peppers, onions, and zucchini brushed with olive oil and cooked in an air fryer until crispy.

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U.S. Mashed Potato Puffs

Easy mashed potato puffs with avocado sour cream and fermented beans

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Muffin Style U.S. Potato Egg Frittata

Simple Egg Frittata with fresh U.S Russet Potatoes

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Potatoes Au Gratin

Potatoes Au Gratin is a French classic recipe, perfect served in colder weather as a side dish. It has a delicious, fondant base made with thinly sliced potatoes, covered in cream, which creates the most delectable crusty and golden topping once baked!

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Potato Cannoli with Salsa Verde

Delicious Whipped Potato Mousse surrounded by a thin and crispy layer of potato drizzled with fresh herbs, shallots and a tart vinaigrette these are sure to be a hit at any party.

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Asian Style U.S. Potato “Arancini” served with Curry Mayo Dip

Simple “Asian” style U.S. Potato Arancini served with Curry Mayo Dip.

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Mash and Cheese

Forget mac and cheese! This is mash and cheese! Fluffy mashed potatoes are whipped up in a matter of minutes thanks to dehydrated potato flakes. Then serve with an easy stove top cheese sauce and allow the family to go crazy with their favorite toppings.

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Chimichurri Potato Breakfast Tacos

These versatile tacos are easy to prepare and they provide the balanced nutrition and great taste that athletes crave after grueling workouts. They're also easy to prep ahead and assemble quickly if needed.

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Baked U.S. Russet Potato with Gouda Cheese and Pistou Sauce by Chef Bob

Learn how to prepare Baked U.S. Russet Potato with Gouda Cheese and Pistou Sauce with simple steps! - Presented by Chef Bob

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U.S. Hash Brown Potatoes Layered With Avocado and Shrimp

The bite sized presentation is simply delicious! Try something new this time with U.S. Hash Brown with Avocado and Prawn!

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U.S. Round Red Potato Perchik Skewer with Sausage By Chef Bob

Learn how to make U.S. Round Red Potato Perchik Skewer with Sausage with steps, by Chef Bob!

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U.S. Hash Browns Ulam

Hash browns cooks with local herbs in ulam style; A Malaysian salad that is prepared with a variety of fresh herbs and vegetables. The aromatic hash browns blend well with ulam. Give it a go today!

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U.S. Potatoes & Kimchi Pancake

Korean pantry staple food is now a universal food. Rock this weekend with the best combination of potatoes and kimchi. What do you say?

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U.S. Potato Ikan Sate

Discover a ikan sate at home, nutritious with U.S. Dehydrated Potato Granules. This will definitely make every kid or even adult their favourite food at home. Perfect for bite size gathering too!

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U.S. Potatoes Mozzarella Cheese Ball

Learn how to cook U.S. Potatoes Mozzarella Cheese Ball for the kids as snacks!

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U.S. Potatoes Treasure Pocket

A healthy Vietnamese appetizer

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