Potatoes: Health Benefits, Risks & Nutrition Facts

Potatoes are the No. 1 vegetable crop in the United States and the fourth most consumed crop in the world, behind rice, wheat and corn, according to the U.S. Department of Agriculture.

Historically, Americans ate most of their potatoes fresh. Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved. According to the USDA, processed potatoes composed 64 percent of total U.S. potato use during the 2000s, compared to 35 percent in the 1960s. Americans, on average, eat 55 lbs. (35 kilograms) of frozen potatoes per year, 42 lbs. (19 kg) of fresh potatoes, 17 lbs. (8 kg) of potato chips and 14 lbs. (6 kg) of dehydrated potato products.

Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil. But when prepared in these ways, they can lead to weight gain, diabetes and heart disease, according to the Harvard School of Public Health. 

However, when prepared the right way — without butter, cheese or sour cream, for example — these vegetables are somewhat nutritious. Potatoes are low calorie, with a medium-sized baked potato containing only about 110 calories. They are a good source of vitamins C and B6, manganese, phosphorus, niacin and pantothenic acid.

Here are the nutrition facts for a potato, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Nutrition Facts Serving size: 1 medium (5.3 oz / 148 g) Calories 110  Calories from Fat 0