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Yes! Potatoes are sustainable for the environment, people and communities. Potato production has a lower carbon footprint and requires less land and water than many other fruits, vegetables, and cereals1.
All varieties of potatoes are nutritious, and while nutrients may vary slightly depending on the variety, the differences are minimal.
You can include potatoes as part of a weight loss program. It’s calories that count, not eliminating certain foods. Among a study of participants, those who ate potatoes as part of a calorie reduced eating plan still lost weight.
Processed potatoes deliver the same nutrients as fresh potatoes (such as potassium, vitamin C, and fiber), but the amounts will vary depending on the form. Click here to find out more about the nutrient content in potato forms.
Just like other forms of white potatoes, fries deliver essential nutrients that many Americans don’t get enough of each day, particularly, potassium and vitamin C.
Both sweet and white potatoes provide an excellent source of vitamin C, are good sources of potassium and B6, and provide similar amounts of protein (2g and 3g respectively). Click here to see the nutrition comparison of White Potatoes and Sweet Potatoes.
Potatoes are a carbohydrate-rich vegetable. A medium, 5.3-ounce potato with the skin-on contains 26 grams of carbohydrate. Learn more about potatoes and carbohydrates.
Potatoes are naturally fat-free.
Yes, potatoes provide all of the nutrients required to live a healthy and active life. There are numerous accounts of people going on potato only diets any where from two months to a full year with resulting improvements in health markers and often weight loss. The protein in potatoes is complete and readily available, however it does not occur in significant quantities, so for growing children or those desiring to add muscle mass it is recommended to add lean proteins like non-fat milk or seafood.
Green on the skin of a potato is the build-up of a chemical called Solanine. It is a natural reaction to the potato being exposed to too much light. Solanine produces a bitter taste and, if eaten in large quantities, can cause illness.
Look for clean, smooth, firm-textured potatoes with no cuts, bruises, or discoloration. Click here to learn about potato storage and handling.
Au Gratin potatoes contain cheese, whereas Scalloped Potatoes do not.
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.
No. The notion that all the nutrients are in the skin is a myth. While the skin does contain approximately half of the total dietary fiber, most (> 50%) of the nutrients are found within the potato itself. For more information, please click here.
The GI of potatoes is highly variable and depends on various factors, including the potato type, origin, processing, and preparation.
According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important.
Yes, potatoes are naturally fat-free, cholesterol-free, and sodium-free. In addition, potatoes are an excellent source of vitamin C, and a good source of potassium. Foods that are good sources of potassium and sodium-free, such as potatoes, may reduce the risk of high blood pressure and stroke.
Rinsing potatoes helps remove excess starch, so it is recommended to rinse the potatoes before cooking.