Nutrition Information About Potatoes

Potatoes are an edible, starchy crop and are available year round. They provide most vitamins and minerals essential to good nutrition, with the exception of vitamin A and vitamin D. Several types of potatoes exist. However, round white is the most popular. There are a variety of methods for serving the vegetable including baking and mashing. However, the skin offers the most nutrients and is a source of dietary fiber. A medium potato is a serving size--the equivalent of a fist.

Calories

• A medium potato has 110 calories and zero calories from fat. A small amount of saturated, monounsaturated and polyunsaturated fat is present in the potato, but only in levels less than 0.09 g.

Starch

• Although potatoes are a vegetable, they count as a serving of starch under the United States Department of Agriculture (USDA) Food Pyramid. One serving includes 26 g of carbohydrates, about 9 percent of the daily recommended value based on a 2,000-calorie diet. In addition, a serving consists of 2 g of dietary fiber and 1 g of sugar.

Cholesterol and Protein

• Potatoes are a heart-healthy food, and if prepared without condiments and salt, contain 0 mg of cholesterol. The vegetable contains just 3 g of protein.

Vitamins and Minerals

• Potatoes are an excellent source of vitamin C and contain 20 mg, or 33 percent of the daily value. In addition, 19 percent of the vitamin B6 daily amount is available in one serving. Thiamine, riboflavin, and niacin are also present in levels less than 10 percent. The Iron content of a potato is significant and equals 1.8 mg or 14 percent of the daily value. Phosphorus and potassium are also essential minerals and the potato provides 9 percent of each.

Warning

• Never eat spoiled potatoes that have discolored to green underneath the skin. If sprouts are present on the outside of the vegetable, remove before preparing and cook thoroughly. Seek prompt medical attention if either a spoiled potato or the sprouts are consumed, as they are both toxic. The National Capital Poison Center is available 24 hours a day, 7 days a week and can be reached at 1 [phone].