Are Potatoes Healthy?

In one word: Yes. 

Potatoes are a whole food, naturally gluten-free, high in fiber and rich in minerals with no additives or GMOs. Potatoes are also a high-quality carbohydrate, packed with vitamin C, potassium, iron, vitamin B6, fiber and protein. As America’s most versatile vegetable, there are plenty of ways to incorporate this nutritional powerhouse into your daily diet.


Since baby potatoes aren’t refined or have sugar added, they are a complex carbohydrate (good carbs) that is absorbed slowly into the body and keeps you feeling fuller longer with energy to burn.

One 5.2oz serving of potatoes (skin-on) provides 26 grams of carbohydrates, or 9% of your daily value. Carbohydrates are key for optimal physical and mental performance, as they are the main source of energy for muscles that allow you to fuel and perform.

Vitamin C

One 5.3oz serving of potatoes provides 27mg of vitamin C, or 30% of your daily value. Fresh fruits and vegetables such as potatoes are the best and only natural source of vitamin C. Vitamin C is a necessary nutrient that supports collagen production and supports iron absorption. 


Potatoes contain more potassium than a banana, with 620 mg per serving, compared to 422 mg per serving in a banana. After a tough workout, potatoes will aid in replenishing essential electrolytes that are lost in sweat. It is key to muscle, cardiovascular and nervous system function. 


Iron in your diet is vital to making proteins that carry oxygen to all parts of the body, including the muscles. Potatoes contain 1.1mg of iron per serving, or 6% of your daily value. 

Vitamin B6

A good source of vitamin B6, potatoes contain 10% of the recommended daily value. Vitamin B6 plays an important role in carbohydrate and protein metabolism and helps the body make amino acids. 


One 5.3oz serving of potatoes contain 3 grams of plant-based protein, which is more than most other commonly used vegetables.


Potatoes provide 2 grams of fiber per serving, which is 7% of your daily value. A complex carbohydrate, fiber helps you feel full longer in addition to several other benefits. Potato skins contain nearly half the value of fiber.

Some nutritional information provided by Potatoes USA

Check out some of our favorite healthy recipes

Cast-Iron Salmon & Potato

One-dish meals are convenient, especially this cast iron salmon and potatoes combo.

Garlic Ranch Sheet Pan Roasted Nibbles

Colorful, roasted small potatoes. Perfect as an appetizer or as a potato side dish.

Garlic Veggie Salad

This makes a perfect weeknight meal for bustling schedules. Ready to serve in under 30 minutes!

Steamed Potatoes

Try this easy steamed potato recipe with salt, pepper, parsley and parmesan.

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