Like most other vegetables, potatoes are a good source of many essential nutrients. When prepared without added fat and salt, many kinds of potatoes fit well into a healthy diet. Diets rich in fruits and vegetables can reduce your risk of heart disease, stroke, type 2 diabetes, colon cancer, mouth cancer and stomach cancer, according to the USDA.
White Potatoes
One medium white potato has about 110 calories and 26 g of carbohydrates, including 2 g of dietary fiber and only 1 g of sugar. White potatoes contain no cholesterol, fat or sodium. White potatoes contain more potassium, about 620 mg per serving, than most other vegetables. Potassium can reduce the impact of salt on your blood pressure, and diets rich in potassium can reduce your risk of kidney stones. One serving of white potatoes also contains 3 g of protein, 45 percent of your recommended daily vitamin C intake and 6 percent of your recommended daily iron intake.
Sweet Potatoes
Sweet potatoes have lower carbohydrate content and more dietary fiber than white potatoes. One medium sweet potato has only 100 calories and 23 g of carbohydrates, including 4 g of dietary fiber. Sweet potatoes are high in naturally occurring sugar, with 7 g per serving. One medium sweet potato also provides 440 mg of potassium, 2 g of protein, 120 percent of your recommended daily vitamin A intake, 30 percent of your recommended daily vitamin C intake and 4 percent of your recommended daily calcium and iron intake.
Red Potatoes
One medium red potato contains about 150 calories and 34 g of carbohydrates, including 3 g of dietary fiber. This serving also provides 4 g of protein, 35 percent of your recommended daily vitamin C intake and 6 percent of your recommended daily iron intake.
Preparation
Avoid frying potatoes in butter or oil or topping them with sour cream or cheese. Flavor potatoes with herbs and spices instead of excess salt, and enjoy the natural sweetness of sweet potatoes rather than topping them with marshmallows, syrup or brown sugar. To maximize the nutritional value of potatoes, avoid peeling them.
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