Idaho® Potato Nutrition

Idaho® Potatoes are delicious and nutritious and loaded with important vitamins and nutrients, like Vitamin B6, Potassium and Vitamin C, that help keep your body fueled and strong all day long! They are also fat-free, cholesterol-free and a good source of dietary fiber.

American Heart Association Certified Logo

American Heart Association Certified!

America's favorite potato is certified by the American Heart Association as a heart-healthy food. What exactly makes a fresh Idaho® potato heart-healthy? Only 110 calories for a 5.2 ounce spud, 0g fat, 0g cholesterol and 0mg sodium. The well-recognized heart-check mark reminds consumers that eating potatoes is a great way to maintain a healthy lifestyle.

Vitamin C

Potatoes are an excellent source of vitamin C, with one potato providing 30 percent (27 mg) of your daily recommendation. This water-soluble vitamin acts as an antioxidant and can stabilize free radicals to help prevent damage to cells. Vitamin C also aids in collagen production, a process that helps maintain healthy gums and is important in healing wounds. Vitamin C boosts iron absorption and may help support the body's immune system (Gropper 2008). Data from the Continuing Survey of Food Intakes by Individuals indicates that potatoes rank in the top five of dietary sources of vitamin C for Americans (Cotton et al. 2004).

Potassium

Potato Potassium Graphic

Potatoes are among the top sources of potassium. In fact, potatoes have more potassium per serving than any other vegetable or fruit, including bananas, oranges, or mushrooms. Research suggests that diets rich in potassium and low in sodium may reduce the risk of hypertension and stroke and help lower blood pressure (Dietary Guidelines Advisory Committee, 2010).

Potatoes are a good source of potassium – an extremely important nutrient. According to the Journal of the American College of Cardiology, adding just 1600 mg of potassium a day to your diet can lower your risk of stroke by 21%. One medium Idaho® potato contains 759 milligrams of potassium and provides roughly 25% of the recommended daily dose of this essential nutrient.

And, here’s an interesting fact…while 89% of Americans consider bananas to be a significant source of potassium, only 27% associate potatoes with potassium and yet a potato has nearly twice the amount of potassium per serving (759 mg) as a banana (422 mg)!

Did you know that 97% of Americans aren’t meeting their daily potassium requirement? That’s an alarming number, especially since approximately 70 million Americans have high blood pressure.

Vitamin B6

Potatoes are a good source of vitamin B6, a water soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make amino acids that the body uses to manufacture various proteins.

Fiber

One medium potato with the skin provides 2 grams of fiber, which is 7 percent of the daily recommendation. Dietary fiber, a complex carbohydrate, is the part of the plant that cannot be fully digested and absorbed in the bloodstream. Dietary fiber has been shown to have numerous health benefits, including improving lowering the risk of heart disease, diabetes, and obesity, and increasing feelings of fullness, which may help with weight management (Dietary Guidelines for Americans, 2010).

Carbohydrates

Carbohydrates are a major source of energy for the body. There are two types: simple and complex. Simple carbohydrates are found in many types of foods, from sweets to fruits and vegetables to milk. Complex carbohydrates may be referred to as starches. Grains and grain products, beans, and some vegetables and fruits provide complex carbohydrates. Potatoes contain both carbohydrate types.

Heart-Healthy Recipes

We've scoured the Idaho Potato Commission's recipe database and have identified several of our favorite heart-healthy recipes. These recipes are low in fat, cholesterol and calories, contain little sodium, and are loaded with potassium and flavor! See our full collection of heart-healthy recipes here.

Are Potatoes Gluten Free?

YES! Potatoes are naturally 100% gluten-free!

With the rising awareness of gluten intolerance and celiac disease, many people are searching for delicious and nutritious gluten-free options. Following a gluten-free diet can be a challenge, and sorting through the lists of foods permitted can sometimes be overwhelming. Fortunately, many foods are naturally gluten-free, including some whole grains and all fruits and vegetables, including the potato. Idaho potatoes are nutritious, delicious and 100% gluten-free. They are also an excellent source of fiber, which may be lacking in the gluten-free diet, as well as other important nutrients.

If you are trying to reduce or eliminate gluten from your diet, we've compiled some of our favorite recipes that are gluten-free. However, brands and ingredients may vary, so we always recommend checking the label on the products you choose to use. See our full collection of gluten-free recipes here.

Potato Nutrition Downloads

Potato Fact Sheets

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My Plate

Eating healthy is a journey shaped by all your food and beverage choices. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

  • Fill half your plate with fruit and veggies
  • Make sure half your grains are whole grains
  • Move to low-fat or fat-free milk or yogurt
  • Vary your proteins
  • Make small changes

Potatoes are nutritious and versatile. One potato has only 110 calories and is loaded with important nutrients like potassium, vitamin C, fiber and complex carbohydrates that provide the energy our bodies need.

And they are versatile! They can be prepared lots of ways and eaten for breakfast, lunch or dinner! Here’s some tips for healthy preparations.

  • Top your baked potato with fat-free or low-fat plain yogurt, salsa, cottage cheese, grilled chicken or fresh vegetables.
  • Choose healthier preparation methods like baking or roasting.
  • Use puréed potatoes to thicken stews, soups, and gravies which adds flavor, nutrients, and texture.

With the MyPlate program there’s plenty of room on the plate for nutritious, and delicious, Idaho® potatoes!

Why So Much Jealousy in the Produce Department?

With news of the Idaho® potato being considered a superfood now sweeping the country, there’s some major jealousy going on in the produce department these days.

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