Potatoes are a nutrient-dense vegetable that provide the energy, potassium and vitamin C you need to perform your best. They’re also one of the world’s most versatile vegetables, and they’re foundational in a wide range of international and all-American cuisines—the perfect blank canvas for various flavors. Let’s review what makes them such a nutritional powerhouse, along with ideas for how to prepare them to get the most out of their nutrients.
They fuel your body
Potatoes are a real food with valuable performance-related benefits. Whether you lead an active lifestyle or compete with elite athletes, potatoes help fuel you. They provide high-quality carbohydrates, the primary fuel for your brain and a key source of energy for muscles.
Fiber is another nutrient that makes you feel full longer by regulating blood sugar and increasing satiety. A medium 5.3 oz skin-on potato has 2 grams of fiber—7% of your daily value. Also, when potatoes are cooked and cooled, it creates a type of fiber called resistant starch that may have an even greater impact on satiety and improving blood sugar control.
Did you know that potatoes also contain protein? Each medium 5.3 oz skin-on potato has 3 grams of plant-based protein—a key component of muscle growth and an important nutrient for performance.
They’re a natural source of electrolytes
Potatoes are a good source of potassium—an electrolyte that’s essential for the body’s growth and maintenance. With 620 grams (15% daily value), potatoes have more potassium than a medium-sized banana! In fact, research from the University of Washington has found that white potatoes are the largest and most affordable source of potassium of any vegetable or fruit.
Potassium is an important nutrient because less than 3% of Americans are getting enough of it in their daily food intake. Research suggests that diets rich in potassium and low in sodium reduce the risk of hypertension and stroke. Accumulating evidence also suggests that increasing dietary potassium can negate some of the negative effects of dietary sodium on blood pressure. Reducing sodium intake while increasing potassium provides greater protection against heart disease than intervention alone.
They’re an excellent source of vitamin C—and they include other vitamins and minerals, too
Potatoes are an excellent source of vitamin C. A medium 5.3 oz skin-on potato contains 27 mg of vitamin C—nearly a third of what you need each day. Vitamin C is an antioxidant that aids in collagen production—a major component of muscle tissue—and supports iron absorption. (Iron is an essential mineral for making hemoglobin, a protein in red blood cells that helps carry oxygen throughout your body. Your body can’t produce iron on its own and must absorb it from food sources.)
Potatoes are also a good source of vitamin B6. A medium 5.3 oz skin-on potato contains 0.2 mg of vitamin B6—10% of your daily value. Vitamin B6 plays an important role in metabolizing carbs and proteins.
How to enjoy them:
Marinated Greek Chicken Baked Potato
The Marinated Greek Chicken Baked Potato is a complete meal offering a delightful mix of textures and flavors. The soft, fluffy potato pairs beautifully with the juicy, herb-infused chicken, while the fresh vegetables, feta and tzatziki provide bright, balanced flavor. Get the recipe here.
Spud Breakfast Burrito
Using the power of plants, this breakfast burrito will satisfy your taste buds while fueling your body and keeping you full. Get the recipe here.
Portable Egg and Potato Performance Frittatas
These frittatas are prepared in a muffin tin, perfect for on-the-go and/or pre-workout breakfasts. A range of flavor customizations means there’s a frittata option for everyone to enjoy! Get the recipe here.
Mashed Mediterranean Bowl
With every forkful, you will experience the comforting creaminess of mashed potatoes mingling with the vibrant, zesty notes of a cucumber and tomato salad, the heartiness of spiced chickpeas, and the smoky allure of fire-roasted broccoli. Get the recipe here.
Shaker Spud Caesar Salad
Tender grilled chicken pairs with crisp romaine lettuce, crunchy parmesan-crusted petite potatoes and a sprinkle of shredded parmesan cheese. A zesty Caesar dressing ties everything together. Perfectly portioned for a protein bottle (i.e., the container used to make protein shakes), just shake it up to enjoy a delicious, balanced meal wherever you are. Get the recipe here.
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