White Potatoes

Weight: PER LB
Packed With Nutrients

Potatoes are an excellent source of many vitamins and minerals.

One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2):

    Calories: 161
    Fat: 0.2 grams
    Protein: 4.3 grams
    Carbs: 36.6 grams
    Fiber: 3.8 grams
    Vitamin C: 28% of the RDI
    Vitamin B6: 27% of the RDI
    Potassium: 26% of the RDI
    Manganese: 19% of the RDI
    Magnesium: 12% of the RDI
    Phosphorus: 12% of the RDI
    Niacin: 12% of the RDI
    Folate: 12% of the RDI

The nutritional content of potatoes can vary depending on the variety and how they are prepared. For example, frying potatoes adds more calories and fat than baking them.

It’s also important to note the skin of the potatoes contains a great amount of the vitamins and minerals. Peeling potatoes can significantly reduce their nutritional content (1Trusted Source, 3Trusted Source).

    Summary Potatoes are packed with vitamins and minerals, though the variety and preparation method can affect the nutritional content.

2. Contain Antioxidants

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids (4).

These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer (5Trusted Source).

For example, a test-tube study found that the antioxidants present in potatoes may suppress the growth of liver and colon cancer cells (6Trusted Source).

Studies have also found that colored potatoes like purple potatoes can have three to four times more antioxidants than white potatoes. This makes them potentially more effective at neutralizing free radicals (7Trusted Source, 8Trusted Source).

However, most of this evidence is from test-tube studies. More human-based research is necessary before making any health recommendations.

    Summary Potatoes are a good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes and certain cancers. However, more human-based research is required before making any recommendations.