One medium-size potato has just 110 calories and is absolutely fat-,
sodium and cholesterol free, making them downright undeniable for any diet. The power of the potato doesn’t stop there.
POTASSIUM
Potatoes are a good source of
potassium…more potassium
than a banana.
One medium potato with
skin provides 620 milligrams or
18% of the recommended daily
value (DV) per serving. Potatoes
rank highest for potassium
content among the top 20 most
frequently consumed raw
vegetables and fruits. Potassium
is a mineral that is part of every
body cell. It helps regulate fluids
and mineral balance in and out of
cells and in doing so, helps
maintain normal blood pressure.
Potassium is also vital for
transmitting nerve impulses or
signals, and in helping muscles
contract.
Potassium is a powerful dietary
factor that may help lower blood
pressure. Unfortunately, few
Americans are getting the
recommended 4700 milligrams
per day of potassium they need.
(Potatoes make it easier!)
VITAMIN C
Potatoes are an excellent source
of vitamin C (45% of the DV),
which is more vitamin C than
one medium tomato (40% DV) or
sweet potato (30% DV).
Vitamin C is a water-soluble
vitamin that acts as an
antioxidant stabilizing free
radicals, thus helping prevent
cellular damage. It aids in
collagen production; assists with
iron absorption; and helps heal
wounds and keep your gums
healthy. Vitamin C may help
support the body’s immune
system.
FIBER
One medium potato with the
skin contributes 2 grams of fiber
or 8% of the daily value per
serving.
Dietary fiber is a complex
carbohydrate and is the part of
the plant material that cannot be
digested and absorbed in the
bloodstream. Soluble fiber may
help with weight loss as it makes
you feel full longer, and research
has shown it also may help lower
blood cholesterol.
B6
Potatoes are a good source of
vitamin B6 with one medium
potato providing 10% of the
recommended daily value.
Vitamin B6 is a water-soluble
vitamin that plays important roles
in carbohydrate and protein
metabolism. It helps the body
make nonessential amino acids
needed to make various body
proteins; it is a cofactor for
several co-enzymes involved in
energy metabolism; and is
required for the synthesis of
hemoglobin – an essential
component of red blood cells.
IRON
One medium potato provides 6%
of the recommended daily value
of iron.
Iron is a major component of
hemoglobin that carries oxygen to
all parts of the body. Iron also
has a critical role within cells
assisting in oxygen utilization,
enzymatic systems, especially for
neural development, and overall
cell function everywhere in the
body. Thus, iron deficiency affects
all body functions, not only
through anemia, which appears
late in the process of tissue iron
deficits.
sodium and cholesterol free, making them downright undeniable for any diet. The power of the potato doesn’t stop there.
POTASSIUM
Potatoes are a good source of
potassium…more potassium
than a banana.
One medium potato with
skin provides 620 milligrams or
18% of the recommended daily
value (DV) per serving. Potatoes
rank highest for potassium
content among the top 20 most
frequently consumed raw
vegetables and fruits. Potassium
is a mineral that is part of every
body cell. It helps regulate fluids
and mineral balance in and out of
cells and in doing so, helps
maintain normal blood pressure.
Potassium is also vital for
transmitting nerve impulses or
signals, and in helping muscles
contract.
Potassium is a powerful dietary
factor that may help lower blood
pressure. Unfortunately, few
Americans are getting the
recommended 4700 milligrams
per day of potassium they need.
(Potatoes make it easier!)
VITAMIN C
Potatoes are an excellent source
of vitamin C (45% of the DV),
which is more vitamin C than
one medium tomato (40% DV) or
sweet potato (30% DV).
Vitamin C is a water-soluble
vitamin that acts as an
antioxidant stabilizing free
radicals, thus helping prevent
cellular damage. It aids in
collagen production; assists with
iron absorption; and helps heal
wounds and keep your gums
healthy. Vitamin C may help
support the body’s immune
system.
FIBER
One medium potato with the
skin contributes 2 grams of fiber
or 8% of the daily value per
serving.
Dietary fiber is a complex
carbohydrate and is the part of
the plant material that cannot be
digested and absorbed in the
bloodstream. Soluble fiber may
help with weight loss as it makes
you feel full longer, and research
has shown it also may help lower
blood cholesterol.
B6
Potatoes are a good source of
vitamin B6 with one medium
potato providing 10% of the
recommended daily value.
Vitamin B6 is a water-soluble
vitamin that plays important roles
in carbohydrate and protein
metabolism. It helps the body
make nonessential amino acids
needed to make various body
proteins; it is a cofactor for
several co-enzymes involved in
energy metabolism; and is
required for the synthesis of
hemoglobin – an essential
component of red blood cells.
IRON
One medium potato provides 6%
of the recommended daily value
of iron.
Iron is a major component of
hemoglobin that carries oxygen to
all parts of the body. Iron also
has a critical role within cells
assisting in oxygen utilization,
enzymatic systems, especially for
neural development, and overall
cell function everywhere in the
body. Thus, iron deficiency affects
all body functions, not only
through anemia, which appears
late in the process of tissue iron
deficits.
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