What Are The Benefits Of Gold Potatoes?

Like other types of potatoes, gold potatoes are a fat-free source of carbohydrates. One potato has 100 calories and no fat. But it is tempting to dress potatoes with high-fat substances such as butter and sour cream. Adding butter or sour cream to your potatoes increases calories and fat content, as does cooking the potatoes in oil. Values listed are for one medium potato, eaten with skin.

Carbohydrates

Gold potatoes are an excellent source of complex carbohydrates. There are three types of carbohydrates: fiber, starch and sugar. Fiber and starch are complex carbohydrates, while sugar is a simple carbohydrate. Complex carbohydrates provide energy more slowly than simple carbohydrates, as your body must break them into simple carbohydrates before they can be used. One medium gold potato has 26 g of carbohydrates. Only 3 g of these carbohydrates are sugar. An additional 3 g of carbohydrates in each potato are fiber, which provide about 10 percent of the daily value. The remaining carbohydrates in a potato are starch.

Protein

Gold potatoes also provide a small amount of protein. One potato has 4 g of protein. Adult women need 46 g per day, while adult men need 56 g, according to the 2010 Dietary Guidelines for Americans. You need protein to build muscle, manufacture neurotransmitters and maintain fluid balance in your cells.

Vitamin C

Like many other vegetables, gold potatoes are a good source of vitamin C. One medium potato supplies 45 percent of the daily value of this water-soluble vitamin. Water-soluble vitamins like vitamin C are not stored for more than 24 hours in your body, so they must be replaced daily. Vitamin C has numerous functions, including increasing your iron absorption, protecting your cells from stress and supporting your adrenal glands. Because vitamin C helps you absorb iron, eating potatoes with foods high in iron, such as black beans or red meat, can help increase your iron levels.

Minerals

Gold potatoes also contain small amounts of two minerals: calcium and iron. One medium potato provides 6 percent of the daily value of iron and 2 percent of calcium. Iron helps you build red-blood cells, and calcium helps you build strong bones.

Cooking Methods

Gold potatoes can be roasted, baked or boiled. Like red potatoes, gold potatoes have a thin skin that can be left on during cooking. Eating the skin of the potato ensures that you get the most nutrients possible, as the skin contains much of the fiber and vitamins.