Potatoes are one of the most popular vegetables in the world, and they are enjoyed in many different dishes. Whether mashed, roasted, boiled, or fried, potatoes are a versatile ingredient that can be used in many different ways.

But are potatoes actually good for you? In this article, we take a closer look at the calories and nutrition in potatoes and discuss some of the health benefits they offer.

Calories in potatoes

One of the concerns people often have about potatoes is their calorie count. Potatoes are a starchy vegetable, which means they are relatively high in calories.

According to the United States Department of Agriculture, a medium potato (about 2.5 inches in diameter) has about 110 calories. However, the calorie count can vary depending on how the potato is prepared.

For example, a large order of French fries from a fast-food restaurant can contain over 500 calories, while a baked potato with a small amount of butter or sour cream might have around 200-300 calories.

It’s worth noting that most of the calories in potatoes come from carbohydrates, which are an important part of a healthy diet.

Nutrition in potatoes

In addition to carbohydrates, potatoes also provide a variety of other important nutrients. For example, a medium potato contains:.

2 grams of protein
26 grams of carbohydrates
2 grams of fiber
10% of the daily recommended intake of vitamin B6
27% of the daily recommended intake of vitamin C
6% of the daily recommended intake of potassium

As you can see, potatoes are a good source of vitamins and minerals. In fact, a medium potato with the skin on contains more potassium than a banana, which is often considered a good source of this nutrient.

Additionally, potatoes are low in fat and have no cholesterol, making them a good food choice for people looking to maintain a healthy weight and avoid heart disease.

Health benefits of potatoes

Now that we know a bit more about the calories and nutrition in potatoes, let’s take a look at some of the specific health benefits they offer.

1. Blood pressure regulation

As mentioned, potatoes are a good source of potassium, which is essential for regulating blood pressure. Potassium helps to counteract the effects of sodium in the diet, which can contribute to high blood pressure.

In fact, studies have shown that a diet that is high in potassium can help to lower blood pressure and reduce the risk of heart disease.

2. Improved digestion

The fiber in potatoes can help to improve digestion and prevent constipation. Fiber is also important for maintaining healthy cholesterol levels and reducing the risk of colon cancer.

Additionally, the resistant starch in potatoes (which is a type of fiber) can help to feed the good bacteria in your gut and promote overall digestive health.

3. Reduced inflammation

Some studies have suggested that potatoes may have anti-inflammatory properties, which could help to reduce inflammation in the body.

This is important because chronic inflammation is linked to a variety of health problems, including heart disease, diabetes, and cancer.

4. Improved athletic performance

Because potatoes are a good source of carbohydrates, they can be beneficial for people who engage in intense physical activity. Carbohydrates provide energy for the body, and a diet that is high in carbs can help to improve athletic performance.

Additionally, the vitamin C in potatoes may help to reduce muscle soreness and inflammation after exercise.

Conclusion

Potatoes may not be the first vegetable that comes to mind when you think about healthy eating, but they offer a variety of important nutrients and health benefits.

Whether you prefer them mashed, roasted, or baked, potatoes can be a great addition to a healthy diet. Just be mindful of how they are prepared (French fries, for example, are not the healthiest choice!) and enjoy them in moderation as part of a balanced meal.