Po-TAY-toe, Po-TAH-toe — no matter how you say it, if you’re not already grabbing this vegetable every time you go to the grocery store, I’m about to tell you why potatoes should always have a place on your grocery list!
Potatoes are a nutrient-dense vegetable that provides the energy, potassium, and vitamin C you need to fuel your day.*
*A medium (5.3 ounce) skin-on potato contains 26 grams of carbohydrates, 620 mg of potassium and 27 mg of vitamin C.
There are so many different ways you can flavor and prepare potatoes depending on the occasion and the season. From soups to scalloped and every which way in between, there’s seriously no wrong way to enjoy potatoes.
We often hear that potatoes contain carbs, and for that reason, we shouldn’t eat them as much or avoid them all together. As a dietitian, I want to bust that myth right here and talk about all the great nutrition they provide in addition to containing carbs which are a good source of energy for our bodies.
Here are 4 reasons why potatoes should be in your grocery cart
- Potatoes are more energy-packed than any other popular vegetable. Whether you lead an active lifestyle or compete with elite athletes, there’s a potato option to fuel your body and brain throughout the day. Carbs are important for optimal physical and mental performance. Carbohydrate is the primary fuel for your brain and a key source of energy for muscles.
A medium (5.3 ounce) skin-on potato contains 26 grams of carbohydrates making them a great post-workout option that will help replenish the carbs your body uses during a workout. My favorite post-workout way to enjoy potatoes? Fingerling potatoes roasted with pesto and fish!
- Potatoes have even more potassium (620mg) than a medium-size banana (450 mg). Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function. Potatoes are naturally sodium free. Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.
- Potatoes are an excellent source of vitamin C. A medium (5.3 ounce) potato contains 27 milligrams of vitamin C, which is 30% of your daily value. Vitamin C is important for immunity, aids in collagen production, helps with iron absorption and helps to protect our cells from free radical damage.
- Potatoes contain fiber and protein too. Oftentimes you hear about potatoes containing carbs — but it’s time to set the record straight that that’s not all they contain in terms of macronutrients. One medium-size (5.3 ounce) potato with skin-on provides 3 grams of plant-based protein and 2 grams of fiber.
Fun Potato Recipes For Fall:
- Fall Harvest Mashed Potatoes
- Leek and Bacon Loaded Potato Soup
- Oven Roasted Fingerlings with Hot Honey
- Potato Gnocchi with Roasted Brussels Sprouts
This post was written in collaboration with USA Potatoes. As always, all opinions are my own — thank you for supporting Once Upon a Pumpkin!