110
Calories per potato
High in protein
9 essential amino acids
An excellent source of
Potassium
Antioxidants Phytochemicals
Highest of any vegetable or fruit
Gluten Free
contain simple and complex carbohydrates for energy
Heart
Health Benefits
  • Fat Free
  • No Cholesterol
  • Sodium Free
Percent of Recommended Daily
18% Potassium
18%
Potassium
45% Vitamin C
45%
Vitamin C
10% Vitamin B6
10%
Vitamin B6
6% Iron
6%
Iron
Potassium

One medium potato with skin provides 620 milligrams or 15% of the recommended daily value (DV) of potassium per serving and is considered one of the best foods with potassium. Potatoes rank highest for foods with potassium and are 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.

Vitamin 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.

8% Daily Fiber
2 Grams of Fiber
Star
Vitamin C
45% Daily Needs

Michigan Potatoes Deliver The Nutrition You're Looking For

Yellow Potato

Michigan Potatoes
By The Numbers:

  • 110 calories
  • 45% daily value of vitamin C
  • 620 mg of potassium
  • 0 fat
  • 0 cholesterol
  • Naturally Gluten Free
Potato nutrition label

Potassium

Potatoes are a potassium powerhouse! One serving of potatoes can provide 18% of the DV for potassium – meaning it is an excellent source of this key nutrient. A medium potato has significantly more potassium than a medium banana (420 mg.), often touted for its potassium content, and much more per serving than other produce items, including broccoli at 460mg and sweet potatoes at 440mg

Vitamin C

The vitamin C content of a medium potato is about 27 milligrams – or 45% of the DV, making it an excellent source of this key antioxidant that is also thought to support immune system health.
This means that a medium potato has about the same vitamin C as a medium tangerine and a bit more than a medium tomato. It is also a good reason to cook potatoes in their skins, to retain as much vitamin C and other water-soluble vitamins as possible.

Fiber

Most Americans eat only half the recommended amount of daily fiber. Supplying 8% of the Daily Value (DV) for fiber, a medium potato has about the same amount of fiber as 1/2 grapefruit or 1 raw carrot and much more than most leafy vegetables. Many people think of the skin as the high fiber portion of the potato; however, about two-thirds of the total fiber content is inside, in the delicious flesh of the potato!

School Lunch

School Foodservice

Potatoes are America’s Favorite Vegetable and can help provide students with the nutrients and energy they need to do their best during the school day. Learn why potatoes are not only delicious, but also a cost-effective and nutritious addition to the school menu. Find helpful resources and delicious potato recipes to the menu. This recipe collection features high-quality operator submissions for breakfast, lunch, after school, and salad bar occasions, all standardized to meet USDA meal requirements.

Michigan Potatoes Power Performance

Group performing pushups

It's all about how you fuel and Michigan potatoes provide the complex carbohydrates, potassium, fiber and vitamin C you need to perform better than ever before.

Potatoes performance logo

A By-The-Numbers Look At How Potatoes Power Athletic Performance

26 grams of carbohydrate: Count on the quality carbs in potatoes for optimal mental and physical performance. Plus, potatoes contain as much if not more of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis).

620 Milligrams of Potassium: With more potassium than a medium-sized banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.

110 Calories for Energy: Easily digestible and more energy-dense than any other popular vegetable, potatoes are a good choice to fuel the demands of racing a triathlon.

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