Potatoes: Nutrition Facts and Health Benefits

Potatoes: Nutrition Facts and Health Benefits


Potatoes have become an indispensable part of human diet for years.

Even children who are prone to dislike consuming vegetables find no reason to refuse potatoes in their diet.

The number of different potatoes might go up to 100 types which differ from each other in their color, flavor, size or shape.

Potatoes originated from some regions in American continents more than 7,000 years ago.

Not until the 16th century did potatoes appear in Europe thanks to Spanish explorers.

Nevertheless, at first, potatoes were not favorite in this continent because of the suspicion that they were contaminated, like other members of the nightshade family.

Governments and many individuals contributed to expanding the popularity of potatoes with statements that they were very inexpensive, but nutritious.

Two centuries after their emergence in Europe, potatoes appeared in the United States.

Their massive cultivation happened one century later.

Nowadays, potatoes are such a popular vegetable that they rank 4th among top food crop around the world.

China and India remains the largest producers of potatoes which are responsible for over one-third of the global production.

Potatoes become popular because of their nutrition and diverse methods of cooking.

Now we look at potatoes nutrition facts which will shed light on the content of this wonderful vegetable.

Nutrition Facts

Potatoes: Nutrition Facts

Many people believe that potatoes can make them fat before examining potatoes nutrition.

In fact, this belief is wrong as water makes up for nearly 80 percent of potato’s content (1).

In addition, potatoes contain much dietary fiber with over 2 percent of the content.

The proportion for starch in potatoes nutrition is around 17 percent. Interestingly, potatoes are one of the greatest  starch sources.

Minerals and vitamins are other outstanding features in potatoes nutrition facts.

The consumption of potatoes will guarantee that your body receive a considerable amount of potassium. There are about 425 mg of potassium per 100 grams of raw potatoes.

This element is present much in potato’s skin. Therefore, consuming its skin is also good.

You can find other minerals present in potatoes, namely, magnesium, calcium, phosphorus, sodium or zinc

In terms of vitamins, vitamin C may be the brightest star  with approximately 20 mg in 100 grams of potatoes.

Besides, this vegetable provides significant amounts of vitamins A, B or P.

Health Benefits of Potatoes

In the United States alone, potatoes exceed other vegetable crops regarding the amount of consumption (2).

This popularity mainly comes from their variety of health benefits.

Here are top 10 health benefits of potatoes of which anyone should be well aware in order to use one of the cheapest, but most nutritious foods.

1. Gain Weight

One of the best health benefits of potatoes is to help people gain weight safely and naturally.

This advantage results from a remarkable amount of carbs and minimal number of proteins.

Therefore, potatoes are perfect for people who want to gain lean muscle, instead of fat.

Vitamins B-complex and C in the content of potatoes play an essential role in the body’s ability to absorp carbohydrates as well.

One of the most common applications of this benefit is clear for sumo wrestlers who consume potatoes regularly with large amounts.

Bottom Line: Because of its high content of carbs and low proteins, potatoes can promote weight gain without increasing your fat.

2. Brain Health

One of the most important health benefits of potatoes is to strengthen the nervous system.

Potatoes serve as a huge source of vitamins B6 which stimulate many helpful brain chemicals, such as dopamine or serotonin (3).

These chemicals are associated with a reduction in depression or stress (456).

Meanwhile, carbohydrates that potatoes provide might ensure that the glucose level in your blood is stable (7).

This is necessary for proper function of your brain.

According to the American Journal of Clinical Nutrition, a relative growth in glucose may greatly improve memory and learning capacity (8910).

Additionally, potassium which have positive impacts on blood vessels will foster the flow of blood to your brain (11).

Bottom Line: Many minerals and vitamins from potatoes make this vegetable a great recommendation for improving the brain health.

3. Digestion

Potatoes: Digestive Improvement

Carbohydrates are beneficial for the digestion. Thus, it is undeniable that digestion improvement is among top potatoes health benefits.

Potatoes seem to be a great choice for babies who find it challenging to consume hard food. This vegetable provides a great source of energy.

Besides, what is even better in potatoes nutrition is their richness of fiber. And fiber is good for digestion, without a doubt (12).

Fiber might promote the release of gastric juices to make foods pass through the system more efficiently.

As a result, you are less likely to experience constipation or other more severe problems, such as colorectal cancer.

Bottom Line: With the great content of carbohydrates and fiber, potatoes have positive influence on the digestion.

4. Heart Health

There are many reasons to claim that one of the best health benefits of potatoes is to strengthen your heart health.

First, there is a close association between finber and a lower level of cholesterol in the blood vessels (13).

Second, some vitamins from potatoes, such as B6 and C, are powerful to fight against hazardous free radicals (141516).

Thanks to the intake of vitamin B6, you may lower the risk of many heart-related problems, such as arteriosclerosis (17).

Third, potatoes contain some carotenoids which are the key to proper function of your heart (1819).

Bottom Line: With many essential nutrients, from fiber, vitamins to carotenoids, potatoes can protect you from many cardiovascular diseases.

5. Skin

One of the most popular health benefits of potatoes might be to support your skin care.

Potatoes are as common as tomatoes or cucumbers when it comes to skin care.

The combination of potatoes and honey is a popular choice of many people who want to get rid of pimples.

The number of vitamins and minerals in potatoes, such as magnesium, zinc or potassium, is vital for maintaining the good condition of your skin.

Here are some guides to help you make the best use of potatoes to improve the skin.

  • Prepare a boiled potato and cut off its skin.
  • Get it mashed well so that you have a smooth paste.
  • Pour one spoon of almond or olive oil and the same amount of raw milk.
  • Mix them properly and apply the mixture over your face.
  • After 10-15 minutes, use warm water to wash your face.

Applying this method several times per week will make your face lighter and smoother.

6. Physical Performance

Benefits of potatoes on the physical performance might surprise you most.

Because of this reason, many athletes use potatoes as their diet regularly.

Intensive training might cause excessive sweating, which imbalances the level of electrolytes in your body (20).

And potatoes which provide potassium and sodium are great for restoring this balance (21).

Bottom Line: Potatoes are a great supplier of electrolytes to make up for the loss through sweating.

7. Blood Pressure

There are countless possible causes for high blood pressure.

Nevertheless, potatoes might help you deal with this problem, no matter what causes it.

In other words, to prevent and handle high blood pressure is one of the most amazing benefits of potatoes.

The only thing you need to pay close attention to is that potatoes are not suitable for diabetic patients.

With cholesterol-lowering quality of fiber and potassium, potatoes may result in a decrease in the blood pressure.

Your glucose level will be limited so that it cannot trigger unwanted problems.

8. Anti-Cancer

Thanks to their abundance of antioxidants and nutrients, one of the greatest benefits of potatoes is to prevent cancer efficiently.

Potatoes provide flavonoid antioxidants that are effective to hinder the abnormal development of cancer cells (2223).

According to the Agricultural Research service, quercetin present in potatoes might have anti-tumor quality.

Therefore, it is a great fighter against a number of cancer types, such as breast or lung cancer (2425).

Bottom Line: With anti-turmor propery from antioxidants and nutrients, potatoes take part in the prevention against cancer actively.

9. Immunity

There is no denying that vitamin C is associated with a strong immune system (26).

A strong immunity will guarantee that your body is safe from many diseases, from common to complicated ones.

And a potato can meet 45 percent of an ordinary person’s daily need of vitamin C.

10. Inflammation

The last in the list of top health benefits of potatoes is about fighting against inflammation.

As mentioned above, potatoes are simple to digest. Additionally, their content of vitamins and minerals can help deal with inflammation happening to your intestines or digestive system.

For those who experience inflammation externally, such as gout or arthritis, potatoes can serve as an anti-inflammatory agent.

Side Effects

Despite many benefits that have been well-known for ages, potatoes might still pose some threats to your health.

Here are some feasible side effects of potatoes that you had better avoid.

Researchers from Harvard University claimed that our body will use up carbs from potatoes very quickly.

As a result, we might be eager to eat more foods in a short time, which leads to overeating.

Besides, potatoes may trigger a significant climb in the level of blood sugar. This is not good for patients with diabetes.

Another common problem that comes to their fruits and leaves is contamination.

They often contain poison; thus, it is a good idea to eradicate them from diet.

People ought to cook potatoes, instead of using them raw, to minimize the risk of poison.


This section is designed to provide you with some infographics to grab a quick understanding of potato nutrition and health benefits.

Do you agree with all of these amazing health benefits of potatoes? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Potato Nutrition Facts

Potato Health Benefits

Potato Health Benefits

Potato Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Potatoes: Nutrition Facts and Health Benefits
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