Potatoes, a starchy vegetable according to the United States Department of Agriculture's MyPyramid, have a place in a healthy diet. With a healthy dose of complex carbohydrates along with vitamins and minerals, potatoes can replace rice or bread on the plate as a source of starch.
Calories
One average potato weighing 148 g contains approximately 110 calories. Compared with other choices of starch, the potato contains relatively few calories. For example, 1/2 cup of steamed rice contains approximately 194 calories and 1/2 cup plain macaroni noodles contains 210 calories. As the potato can replace these sources of carbohydrates in a meal, it is an option that is somewhat lower in calories and provides several essential nutrients.
Carbohydrates
Carbohydrates are the main macronutrient in the potato, as it contains only a small amount of protein and no fat. One average potato contains 26 g of carbohydrates, fulfilling 9 percent of the daily value, and 2 g are in the form of fiber. Given that some carbohydrate sources such as white rice contain little or no fiber, the potato is a healthy choice in terms of keeping the contents of the digestive tract flowing.
Vitamins
Potatoes are a very good source of vitamin C and also contain smaller amounts of other vitamins, such as thiamin, niacin, vitamin B6 and folate. Vitamin C functions as an antioxidant in the body and protects cells against oxidative damage; in addition, it is needed for wound healing. The B vitamins are involved in energy and red blood cell production, and in maintaining immune function.
Minerals
One average potato fulfills 6 percent of the daily value of iron and magnesium and also contains a small amount of calcium and zinc. Iron is involved in the transport of oxygen in the body and the regulation of cell growth. Too little iron in the diet can result in fatigue and decreased work capacity. Magnesium is needed for muscle and nerve function and also is involved in immune function.
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