Do Potatoes Deserve their Bad Rap?

What do the following delicious foods have in common?:

  • French fries
  • Hash browns
  • Au Gratin


Yes, that’s right—they’re all made out of potatoes, the world’s favourite food!

Unfortunately, potatoes don’t have the best reputation for being that healthy, and with all that starch content, you can’t help but wonder how many calories you’re consuming. Well, let us put your mind at ease: Potatoes aren’t all that bad.


A potato’s calorie count depends on the variety and size of the potato. To get an idea, here’s what you get in a medium potato:


Calories: 168

Fat: 0.2 g (0 g sat fat)

Carbohydrates: 38 g

Sodium: 11 mg

Sugar: 1 g

Fiber: 3 g

Protein: 5 g


So, do potatoes deserve their bad rap?


The short version? No. “Potatoes are a rich source of many important nutrients. Potatoes contain high amounts of keto-acids, which once digested are converted into amino acids (the breakdown product of protein). They are a great form of energy for the heart and brain when they are in form of keto acids. Potatoes and milk have a similar protein content making them a great source of extra protein, especially for those on a vegetarian or vegan diet.


One medium potato contains 70% of your daily recommended vitamin C, 30% of your daily recommended Vitamin B-6, and 25 percent of your daily recommended potassium.


Also: Potatoes are one of the most affordable vegetables!


How can I cook potatoes healthier?

Baking a potato with the skin adds no extra fat or calories. Serve baked or boiled potatoes with plain, non-fat flavoured yogurt, salsa dip or fresh herbs, instead of cheese, sour cream and chilli. If you enjoy french fries or potato wedges, baking is  another healthy alternative. Bake it at 450-degree for 15-20 minutes, turning it once to ensure browning on all sides.


The takeaway

So, invite the humble potato to your dining table on a regular basis and help regulate your digestion, contribute to feelings of satisfaction and potentially lower your cholesterol.