Potato Nutrition Facts and Health Benefits Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cooking and Meal Prep Recipes Potato Nutrition Facts and Health Benefits By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on September 21, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, CDN Medically reviewed by Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties Storage and Food Safety How to Prepare Recipes Potatoes are high in starch and have developed a bad reputation due to the popularity of low-carb and Paleo diets. However, carbohydrates aren't bad for your health as long as you watch your portions. In fact, they're essential as a source of energy. Potatoes are inexpensive, versatile, can be stored for long periods of time, and are a good source of fiber, potassium, and vitamin C. Potato Nutrition Facts The following potato nutrition information is provided by the USDA for one medium (173g) baked russet potato (2 1/4" to 3 1/4" in diameter) with peel and no added salt or toppings. Potatoes are high in vitamins, minerals and carbohydrates. Calories: 164Fat: 0.2gSodium: 24mgCarbohydrates: 37gFiber: 4gSugars: 1.9gProtein: 4.6gVitamin C: 14.4mgVitamin B6: 0.6mg Carbs While a medium russet potato provides 37 grams of carbohydrates, only 4 grams of which are from fiber. Most of the carbs are starch and only a small amount (under 2 grams) is sugar. Starches are quickly broken down during digestion to sugar in the bloodstream, resulting in a quick rise in blood sugar levels. The glycemic index of a food is an indicator of the impact of food on blood sugar. Study results vary, but the glycemic index of potatoes appears to average in the 80s, which is considered high. By comparison, table sugar has a glycemic index of 59, making potatoes higher on the glycemic index than sugar. Waxy varieties such as new red potatoes are slightly lower on the glycemic index than russet potatoes. Another way to represent the glycemic effect of food is the glycemic load, which takes into account the serving size. A medium potato fares better here, with a moderate glycemic load of 17. But a large potato has a glycemic load of 29, which is high. You can combat the blood sugar rush by serving potatoes as part of a balanced meal such as with a piece of salmon and a side of green beans. The addition of protein from the salmon and fiber from the green beans helps slow down the digestion and absorption of the starch from the potatoes. Lastly, it may be helpful to know that cooked and cooled potatoes also contain high levels of resistant starch. Resistant starch is starch that passes through the small intestine without being digested. Simply put, it is resistant to digestion. Potato Nutrition Facts and Health Benefits Fat Potatoes have only a trace of fat, and that tiny amount is split between saturated and polyunsaturated fat. They also have trace amounts of omega-3 fatty acids and omega-6 fatty acids. As a vegetable, they have no cholesterol. Unless you add a topping with fat or fry your potatoes, they are basically fat-free. Protein Potatoes have a small amount of protein, but the protein is of high quality because of its amino acid composition and its digestibility. This means the protein quality is similar to that of eggs and actually higher than that of soybeans and other legumes. Vitamins and Minerals Potatoes provide many vitamins and minerals, including vitamin C, vitamin B6, and potassium. They are a good source of folate, niacin, iron, magnesium, phosphorus, copper, and manganese. To get the most out of the potato, you should eat the potato skin as well as the flesh, as some micronutrients are more concentrated in the skin. 9 Dietary Trace Minerals and Foods High in Them Health Benefits Potatoes should be considered a nutritious vegetable, even though they contain a lot of starch. Their other healthful plant compounds make them a worthwhile part of a balanced diet. Regulates Blood Pressure Potatoes are high in potassium, which works in opposition to sodium to help regulate blood pressure and fluid balance. Research shows that the potassium in potatoes is just as high and as usable by the body as when consumed as a dietary supplement. Potassium is also essential for normal muscle and nerve function. Supports the Immune System Vitamin C is needed for normal immune system function, blood clotting, and strong connective tissue and blood vessel walls. Since vitamin C can't be stored in the body, it must be consumed through food. One baked potato provides about 19% of the daily value for vitamin C. Repairs Oxidative Damage Potatoes also have a good concentration of antioxidant phytonutrients, including vitamin C, carotenoids, and polyphenols. These compounds can help repair cells damaged by oxidative stress, which can contribute to a number of chronic diseases. Prevents Chronic Disease Fiber is important for digestion, blood sugar control, weight management, heart health, and more. Potatoes, especially when the peel is consumed, are a good source of dietary fiber. Is Added Fiber Good for You? Low in FODMAPs Potatoes are low in fermentable oligo-, di-, mono-saccharides, and polyols (also known as FODMAPs), short-chain carbohydrates that can lead to bloating and sensitivity in the digestive tract. In some people with irritable bowel syndrome (IBS) and Crohn's disease, following a low-FODMAP diet helps relieve symptoms. Potatoes are allowed on this diet. Allergies Allergies to cooked or raw potatoes or potato pollen are rare but have been documented. Usually, these reactions are seen in people who have hay fever and are sensitized to birch tree pollen. Proteins in the potato might be chemically similar and therefore trigger a reaction when eaten. The reaction is usually tingling in the mouth and lips, but in rare cases can lead to difficulty breathing and anaphylaxis. Those who react to potato might also react to apples, hazelnuts, carrots, and other raw fruits and vegetables. If you or your child has a potato allergy, remember to read ingredient labels carefully. A surprising number of products contain potato flour and/or potato starch. Adverse Effects Acrylamide is a toxic substance that forms in starchy foods when they are processed or cooked at high temperatures. It affects potatoes and other starchy foods. Acrylamide has been shown to cause cancer in lab animals, but we don't know what levels of acrylamide exposures are dangerous for humans. It is important to note that the amount of acrylamide you'd get from potatoes is much lower than the quantities studied in lab animals. Frying and baking potatoes at high temperatures for a long time could result in the most acrylamide, but those levels may be reduced when potatoes are boiled first or treated with antioxidant solutions. You can also steam potatoes to avoid acrylamides. Potatoes are part of the nightshade family of vegetables, along with tomatoes, eggplants, sweet peppers, and a few others. Nightshades contain small amounts of a substance called solanine. Some people claim they have increased arthritis-type pain when they eat potatoes and other nightshade plants. But research hasn't found any substantial connection between rheumatoid arthritis pain and solanine. In large amounts, solanine is toxic, but the amount of solanine you'd get from potatoes isn't enough to make you sick unless you eat green potatoes or sprouts that grow from potatoes that have been sitting around for too long. Don't eat green potatoes—throw them out. They taste bitter and bad anyway. Varieties The most common types of potatoes are white, yellow, and red potatoes though you might find blue and purple ones, too. You'll also find a big variety in potato sizes, from tiny new potatoes to fingerlings to large russets (also known as "Idaho potatoes"). They're all similar nutritionally but can have slightly different textures. For example, purple potatoes will have additional flavonoids (anthocyanins) in the pigment. Sweet potatoes, however, are different in looks, flavor, and nutrition. Storage and Food Safety Unwashed potatoes can be stored for weeks or even months in a cool, humid, dark place. Keep them in a paper bag or cardboard box, not a plastic bag. Don't store in the refrigerator, as this can increase acrylamides in potatoes, and don't consume green potatoes. How to Prepare When they're fried, turned into chips, or slathered in heavy sauces, butter, or cheese, the nutritional value of the potato dish changes drastically. Baked, roasted, and boiled potatoes are best in terms of nutrition. Consider topping your potatoes with veggies or other healthy toppings: Add a healthy fat to baked or roasted potatoes like avocado or a drizzle of olive oil.Use Greek yogurt instead of sour cream on baked potatoes.Serve baked potatoes with salsa or broccoli and sprinkle about 1 ounce of shredded cheese on top.Make oven-baked "fries" or low-calorie potato skins.Make mashed potatoes with low-fat sour cream, nonfat milk, and chives.Add potato slices (with skins) to soups and stews. Recipes Healthy Potato Recipes to Try Oven-Roasted Potatoes Mexican Sweet and White Potato Salad Bruschetta Potato Skins Indian Potato and Lentil Stew Kale and Potato Hash With Egg and Tomato Baked Potato Calories and Topping Ideas 12 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Potatoes, Russet, flesh and skin, baked. FoodData Central. U.S. Department of Agriculture. Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. Published 2013 Nov 6. doi:10.3945/an.113.004325 King JC, Slavin JL. White potatoes, human health, and dietary guidance. Adv Nutr. 2013;4(3):393S-401S. doi:10.3945/an.112.003525 MacDonald-Clarke CJ, Martin BR, McCabe LD, et al. Bioavailability of potassium from potatoes and potassium gluconate: A randomized dose response trial. Am J Clin Nutr. 2016;104(2):346-53. doi:10.3945/ajcn.115.127225 Vitamin C: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Liu RH. Health-promoting components of fruits and vegetables in the diet. Adv Nutr. 2013;4(3):384S-92S. doi:10.3945/an.112.003517 Slavin JL. Carbohydrates, dietary fiber, and resistant starch in white vegetables: links to health outcomes. Adv Nutr. 2013;4(3):351S-5S. doi:10.3945/an.112.003491 Eke Gungor H, Uytun S, Murat Sahiner U, Altuner Torun Y. An unexpected cause of anaphylaxis: potato. Eur Ann Allergy Clin Immunol. 2016;48(4):149-52. Tolkki L, Alanko K, Petman L, et al. Clinical characterization and IgE profiling of birch (Betula verrucosa)--allergic individuals suffering from allergic reactions to raw fruits and vegetables. J Allergy Clin Immunol Pract. 2013;1(6):623-31.e1. doi:10.1016/j.jaip.2013.07.010 Acrylamide and cancer risk. National Cancer Institute. Best vegetables for arthritis. Arthritis Foundation. Barceloux DG. Potatoes, tomatoes, and solanine toxicity (Solanum tuberosum L., Solanum lycopersicum L.). Dis Mon. 2009;55(6):391-402. doi:10.1016/j.disamonth.2009.03.009 By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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