This vegetable provides 21% of your daily potassium. Potassium is critical in our bodies, helping to regulate muscle contractions, nerve signals, and fluid balance. Potassium is an electrolyte—one of those things that people talk about needing to replenish when they exercise (though most people don’t really know what it means). Also keep in mind that your heart is a muscle, so “muscle contractions” is not just talking about arms and legs and such.
(For reference, an avocado provides 20%, a cup of white beans: 18%, a sweet potato or a cup of spinach: 12%, bananas: 9%.)
This vegetable is also weighing in at 45% of your daily vitamin C! That’s not as much as an orange or a cup of strawberries, but it’s still a solid serving.
You also get some fiber, some protein, and a little iron.
What package brings you all this goodness?
This package is for gold potatoes, but other types are similar. (The nutrition facts panel is for “one medium potato.”)
Potatoes get a bad rap, and they shouldn’t.
You’ll want to eat the whole potato (including the skin!) and eat potatoes together with a little more protein and some fat, for staying power and to avoid a blood sugar crash.
Some of the most-loved ways to eat potatoes aren’t ideal and would be best considered “sometimes (or less) foods” — like fries, home fries, hash browns, chips.
But a baked potato? Or some skin-on mashed potatoes? Nutritionally beneficial.