Potatoes have gotten a bad rep over the years because we typically associate it with french fries and chips, but in reality, they offer so many essential nutrient benefits! Nutrition Expert Sarah Koszyk shares some of her favorite reasons to reconsider this nutritious root vegetable in its most basic form.

Along with rice and wheat, potatoes are one of the most important food staples in the world. Not only do potatoes nourish us and give us the energy we need, they also offer us many amazing health benefits. One of the most common potatoes in the United States is your classic Russet Potato, which offer a variety of important nutrients that are beneficial to our health.


Potatoes are good source of fiber, especially when you leave the skin on. One large Russet potato will give you 19% of your daily requirement.


Vitamin B6 is an important essential nutrient that regulates many biological processes, including nerve and cognitive function, blood sugar levels, and immune system. One large potato will get you 65% of what you need for the day!


Iron is important for transporting oxygen in your blood for energy production to fight fatigue. You can get 17% of your daily need in one large potato! 


Obtain 20% of your daily requirement for phosphorus in a large potato, which is fantastic for hardening your bones and teeth.

One of the simplest and healthiest ways to include potatoes in your diet is the basic baked potato, here’s an easy recipe:

  • Heat the oven to 400° Bake.
  • Using a fork, poke holes throughout the potato. This will allow the water to get out when you are cooking the potato.
  • Wrap the medium potato in tin foil.
  • Bake in the oven for 50 minutes. (Large potatoes will require about 1 hour.)
  • Remove from the oven and add your toppings!

So easy, delicious, & nutritious…I truly love my food staples! And remember to get your spud on with these 5 delicious low-fat Stuffed Potato Recipes.

Sarah Koszyk, MA, RDN is a private practice Registered Dietitian and sports nutritionist based in San Francisco, CA.  With a mission of creating deliciously healthy recipes for all ages, Sarah guides others to experience how small changes can make all the difference in improving their daily lives. Visit Sarah for more fun family meal ideas!

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