Potatoes are a versatile starchy vegetable consumed globally as an accessible source of complex carbohydrates and energy (Harvard Nutrition Source). They naturally provide dietary fiber, potassium, and vitamin C, which contribute to cardiovascular function and cell protection when prepared healthily, such as baked or boiled with the skin intact (NIH ODS, EFSA). Enjoyed without heavy frying, they serve as a nutrient-dense component of a balanced dietary pattern alongside non-starchy vegetables and lean protein sources (WHO).
Supports
Supports Healthy Blood PressurePromotes Digestive WellnessSupports Immune Function and Cell Protection
Calories
58
kcal / 100g
Protein
2.6g
per 100g
Copper
33%
of daily need
VeganVegetarianGluten-freedairy-freelow-fat
Recommended intake
How much Potato — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Potato is especially good for
When to be careful
Be careful with Potato if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Potato?
How it works in the body
The mechanisms behind Potato
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Potato maps to body functions
Health benefit
Supports Healthy Blood Pressure
Potatoes are a valuable source of potassium, a mineral that contributes to the maintenance of normal blood pressure by helping regulate fluid balance and ease tension in blood vessel walls (USDA, EFSA, NIH ODS). Including potassium-rich vegetables as part of a varied diet may support long-term cardiovascular health (Harvard Nutrition Source).
Health benefit
Promotes Digestive Wellness
Providing 2.5 grams of dietary fibre per 100 grams (USDA), potatoes contribute to regular bowel function and support overall gut health (EFSA, NIH ODS). Including fibre-rich plant foods as part of a balanced diet helps maintain digestive regularity (Harvard Nutrition Source).
Health benefit
Supports Immune Function and Cell Protection
Potatoes are a valuable source of vitamin C (USDA), a key nutrient that contributes to the normal function of the immune system and helps protect cells from oxidative damage (EFSA, NIH ODS). Consuming vitamin C from whole vegetable sources supports daily immune defense and tissue maintenance (Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 1 skin ≈ 38 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 38 g serving
Calories22kcal
Protein1g
Carbohydrates4.7g
Fat0g
Fibre0.9g
Sodium3.8mg
Vitamins
Folate6.5µg
Vitamin C4.3mg
Vitamin B10.0mg
Vitamin B20.0mg
Vitamin B30.4mg
Vitamin B50.1mg
Vitamin B60.1mg
Minerals
Iron1.2mg
Zinc0.1mg
Copper0.2mg
Calcium11.4mg
Selenium0.1µg
Magnesium8.7mg
Manganese0.2mg
Potassium156.9mg
Phosphorus14.4mg
Show raw per-100 g values
Calories58kcal
Protein2.57g
Carbohydrates12.44g
of which sugars0g
Fat0.1g
of which saturates0.03g
Fibre2.5g
Sodium10mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Potato
More recipes featuring Potato are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Boil or steam whole potatoes with the skin intact to help minimize the loss of water-soluble nutrients such as vitamin C and potassium (NIH ODS, Harvard Nutrition Source).
Bake whole in their skin to preserve dietary fibre and retain essential minerals like potassium and copper (USDA, NIH ODS).
Slice into wedges and roast with a small amount of heart-healthy oil and herbs as a lower-fat alternative to traditional deep frying (Harvard Nutrition Source).
Dice and steam briefly before adding to soups or stews, allowing water-soluble B vitamins to remain in the cooking broth (NIH ODS, Harvard Nutrition Source).
Mash cooked skin-on potatoes with warm low-fat milk or plant-based drinks and garlic for a fiber-rich side dish (Harvard Nutrition Source).
Things to consider
Context matters
Potatoes that have turned green or sprouted contain elevated levels of glycoalkaloids (such as solanine), natural toxins that can cause gastrointestinal distress and should be avoided by cutting away green parts or discarding damaged tubers (EFSA, Harvard Nutrition Source).
Cooking and subsequently cooling potatoes transforms a portion of their digestible starch into resistant starch, a carbohydrate that resists breakdown in the small intestine, acts similarly to dietary fibre by supporting beneficial gut bacteria, and helps moderate the post-meal glycemic response (Harvard Nutrition Source, PubMed).
Also explore
Scientific references
Where this comes from
Sources · Potato
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
