Potato Nutritional Guide: Which Potatoes Are The Healthiest?

Despite their high carbohydrate content, potatoes are usually overlooked. They’re also very nutrient-dense. Potatoes have a lot of fiber, vitamins as well minerals, and antioxidants.

The best-quality potatoes are those with darkened flesh like red or purple potatoes. While all potatoes are healthy, low in calories, fat-free, and rich in complex carbohydrates, darker-pigmented potatoes have twice as many antioxidants as their lighter relatives.

For potatoes, use low-fat methods such as boiling or baking. Use olive oil and low-fat cream instead of butter to reduce saturated fat.

If you’re looking for red potato nutrition facts, the red variety is a great choice. These potatoes are high in vitamin C and fiber, which can help to keep you feeling full longer. They’re also low in calories and cholesterol, making them a healthy choice for anyone looking to lower their calorie intake.

Keep reading to find out all about potato nutrition. The main article below will discuss a serving of 3.5 ounces of potatoes. This is roughly one small potato or half a large potato.

White Potatoes

White potatoes provide the body with many vital nutrients it needs, even though some may prefer sweet potatoes. The white potato has about the exact same calories as sweet potatoes (but less sugar).

3.5-ounce baked potatoes (with the skin) contain:

  • Calories: 92
  • Total Fat = 0.1 g. 0% Daily Value
  • Cholesterol
  • and Sodium, 9.9 mg each, 0% of DV
  • Total carbohydrates: 21.2 g, 7% DV
  • Dietary fiber , 2.2 g. 8% DV
  • Sweet: 1,2 g, 2.2% DV
  • Protein: 2.5 g, 5% DV
  • Vitamin C: 9.5 mg, 11% DV
  • Chrome: 1.01 mg, 6% DV
  • Potassium 531 mg, 11% DV
  • phosphatous: 69.5mg, and 6% of DV
  • Vitamin B6: 0.3 mg, 18% DV

White Potatoes Vs. Sweet Potatoes

White potatoes and sweet potato calories are nearly the same. Both are good sources of iron and potassium.

Iron is a component of hemoglobin, a protein that transports oxygen from our lungs to the rest of our bodies. It also stores oxygen within your muscles to make it easy for you to exercise. You can get 6 percent of the daily recommended iron intake from a 3.5-ounce bowl of white potatoes.

Potassium is one of the electrolytes used by your body to stimulate nerves, muscles, and other organs. It is also known to lower blood pressure. This is because it relaxes blood vessels and muscles, and tells your kidneys to get rid of extra sodium. A 3.5-ounce, white potato serving has 11 percent DV (potatoes).

Sweet potato is the nutritional winner, offering more vitamins A and Vitamin C. Vitamins are essential for healthy growth and development. They also support eye health and immune function. Vitamin C is an antioxidant. It neutralizes harmful free radicals before they cause damage to cells. Vitamin C is needed by the body for collagen production, as well as to support your skin and bones.

Red Potatoes

Red potatoes have a waxy texture and retain their firmness when cooked.

A 3.5-ounce package of baked red potato is:

  • Calories: 86
  • Total Fat = 0.1g, Daily Value (DV), 0%
  • Cholesterol
  • and Sodium: 12mg. 1% DV
  • Total carbohydrates: 19.4 g, 6% DV
  • Dietary Fiber : 1.8g, 6% DV
  • Sweet: 1,4 g, 3.3% DV
  • Protein: 2.3 g, 5% DV
  • Vitamin C: 12.5 mg, 14% DV
  • Chrome: 0.75 mg, 4% DV
  • Potassium 548.8 mg, 12% DV
  • Phosphorous. 71.4 mg. 6% DV
  • Vitamin B6: 0.2 mg, 12% DV