Potatoes are certainly one of the most versatile vegetables in the produce aisle! You cook them in multiple ways: baked, mashed, roasted, steamed, boiled, grilled, and microwaved but that's not the only reason we're big potato fans. According to our friends at Green Giant™ Fresh Potatoes, "Potatoes are a super food, supplementing your body with many beneficial nutrients." Read on to learn how potatoes can improve your health!

Green Giant™ Fresh Potatoes

Of course, there are ways to make healthy potatoes unhealthy by dropping them in a deep fryer. But when prepared in a healthier way, potatoes can provide your body with protein, vitamin c, potassium, fiber, vitamin B6, and many more necessary vitamins and nutrients. Plus, 20% of a potatoes' nutrition is in the skin, so leave the skin on when enjoying delicious potatoes at home.

Mashed Potatoes

In fact, here's a breakdown of what potatoes provide:

  • Only 110 Calories: One medium potato makes a healthy side for any meal, or a hearty mid-day snack!
  • Potassium: One medium potato with skin provides 15% of the recommended daily value of potassium.
  • Vitamin C: Healthy potatoes are a great source of Vitamin C, providing you with 30% of your recommended daily value.
  • Fiber: Get 2 grams of Fiber per serving! One medium potato with skin = 1 serving.
  • Vitamin B6: Potatoes are a good source of Vitamin B6 with 10% of the daily recommended value.
Russet Potatoes

In the age of the internet and information that spreads faster than you can fact-check it, you may have heard claims about white potatoes being unhealthy or causing weight gain. Here's the truth about the most popular potato variety – the Russet. See for yourself why russet potatoes are a healthy decision:

  • Russets are cholesterol free, sodium free, fat free.
  • Russets provide 45% of the recommended daily value of Vitamin C, 18% daily Potassium, 15% daily fiber.
  • Russets are loaded with many trace minerals such as copper, manganese, phosphorus, pantothenic and folic acids.
  • Russets provide 3g of protein, and vitamins B3 and B6.
  • Russets are one of the richest sources of potassium, too, so important for our heart health.
Minute Mashers™ with Gravy

If you're looking for a quicker way to enjoy healthy potatoes at home, we suggest giving any of Green Giant™ Fresh specialty potatoes a try: One Step...Done™ Potatoes, Minute Mashers™ Mashed Potatoes, and the new Minute Mashers™ with Gravy! They're the perfect potatoes providing convenience and ease of preparation without sacrificing quality, taste, and health! Inside each of these packages are real, farm-fresh potatoes, real butter, and real seasonings just like the ones in your own kitchen. Just take a look at this Minute Mashers nutrition label!

Minute Mashers™ Nutrition

The next time you're searching for a healthy veggie for dinner tonight, consider potatoes from our friends at Green Giant™ Fresh potatoes.


448 responses to “Health Benefits of Potatoes”

  1. I love that everything you need is inside is in each of these packages! Real, farm-fresh potatoes, real butter, and real seasonings!

  2. I love that there’s no mess to clean up when you prepare Green Giant Minute Mashers or One Step.. Done potatoes!

  3. Healthy, delicious, & convenient, you can’t go wrong with Green Giant Minute Mashers or One Step…Done potatoes!

  4. how did one vegetable get so popular, versatile, easy to grow, cheap to buy, filling, and chock full of vitamins like no other veggie can claim

  5. My husband and I make potatoes several times a week as a side. I love that there are so many ways to serve them!

  6. I was uninformed about the health benefits potatoes possess. I’m glad I eat them often and love them prepared pretty much any way! Thanks for this info.

  7. I would like to think that potatoes are available to everyone world wide. This is how it should be. It’s not asking too much

  8. I’m glad potatoes are so healthy because they are used heavily world wide and many poor rely on potatoes and rice for the bulk of their staple nutrition

  9. I have potatoes in some form or another everyday. They are one of the versatile foods you can easily serve at every meal

  10. ★Potatoes are packed w/amazing value★. Easy on the pocketbook. Major win for taste & nutrients. Actually delicious baked w/no toppings. Even more satisfying when fried or accompanied w/full fat dairy as other added ingredients. All you need to do is moderate your portion size.

    Potatoes have gotten such a bad rap. It’s a crying shame that good foods have been subject to going out fashion by mostly well intended folks. Some by clever merchandising to sell other products. Hate crazy food trends that coin taters taboo. Spuds are so satisfying❤️.

  11. My dad used to grow potatoes when he was much younger and had a large garden. Personally I really prefer red potatoes because they taste the best and have great skins.

  12. ★Potatoes are a Powerhouse!★ They are packed with nutrition, yummy, & highly satisfying♡. Nothing is more comforting than a tater too. Spuds were a staple growing up. Never boring. Too many exciting ways to prepare them for your table!

  13. ★Potatoes are a Powerhouse!★ They are packed with nutrition, yummy, & highly satisfying♡. Nothing is more comforting than a tater too. Spuds were a staple growing up. Never boring. Too many exciting ways to prepare them for your table!

  14. speaking of the nutrition factor in the skin, I believe that’s true of all edible skins of fruits and vegetables. That where most of the health benefit comes from

  15. Convenient, healthy, & delicious. What’s not to love about Green Giant Minute Mashers & One Step…Done potatoes?

  16. The great thing about potatoes is they’re not only good for you but there’s so many healthy ways to prepare them.

  17. I’ve trusted the Green Giant brand for years & all their products are top quality. I can’t wait to try the Minute Mashers with gravy because I know it will be delicious.

  18. We love potatoes and they are time consuming to make the variety of dishes we eat…cannot wait to try your products

  19. I didn’t know that potatoes are a good source of Vitamin B6 & have 10% of the daily recommended value.

  20. I feel good about serving these potatoes to my family because they can provide your body with protein, vitamin c, potassium, fiber, vitamin B6, and many more necessary vitamins and nutrients.

  21. Yes, potatoes are generally healthy, but as with so many otherwise healthy things, there are conditions which contraindicate heavy consumption of them. Not necessarily to quit eating them entirely, but watch the intake! A prime example is kidney disease, because of the rather high level of potassium in potatoes.

  22. I love how potatoes are so versatile. There are so many different ways to prepare them. And Green Giant has made even more and easier!

  23. It is well known that potatoes are a healthy food, with most of the ‘bad’ things about them being the additions people put on them. However, it is less known that those with kidney disease have to be careful about how many times they eat potatoes, since they are pretty high in potassium, which is one thing they have to watch carefully.

    Unfortunately, that is true of many healthy foods!

  24. I’m looking forward to trying the Minute Mashers with gravy. They look delicious & are so easy to prepare.

  25. I’ve been on the Whole 30 diet and potatoes is on that diet. You really can lose weight on it quickly.

  26. the most versatile and favorite and popular among us,, who doesnt like french fries, but me, ts a loaded baked potato and this blog proves more reasons to eat potatoes

  27. potatous are packed with nutrition they have gotten a bad rap over the years they are a good source vitamins

  28. I am living with a chronic autoimmune disorder and I need to be careful what I eat. These products sound exactly like what I need and will be very easy to make!

  29. I didn’t know how healthy potatoes could be, but they are so filling! This is such great info. Love a baked potato. 🙂

  30. I have been waiting for what feels like forever for a quick easy way to have potatoes for dinner! So happy about these simple ,easy ,and delicious microwave easy..ini potatoes coming out!

  31. Good to know there are so many health benefits of eating potatoes. Sometimes they get a bad rap. I love the skin especially when I bake mine in the over or on the grill.

  32. Yay! Potatoes are really good for you. I’m low on potassium & they’re a really good source.

  33. I feel good serving fhese potatoes knowing
    that Russets are loaded with many trace minerals such as copper, manganese, phosphorus, pantothenic and folic acids.

  34. It makes me feel good knowing that when I serve thesepotatoes I’m serving what’s considered a “super food” as well as a delicious side.

  35. My primary care doctor actually told me to quit eating potatoes because she thinks they have no health benefits! I am printing off all of these articles and showing them to her, plus also looking for a new doctor. No I don’t have any health reason to quit eating them, she just gives strange reasons to do things that all seem to have something in common with what she has incorporated into her own life and wants others to do too.

  36. My family eats potatoes several times a week. I was not aware until now just how good they are for you!

  37. My doctor recommended potatoes as an aid to control high blood pressure. I was amazed to read of all the health benefits of potatoes.

  38. I didn’t know that 1 medium potato contains 45% of the recommended daily value of Vitamin C. It makes me feel good knowing that I’m serving a healthy side dish or snack to my family.

  39. I didn’t realize that potatoes have so many nutrients & that upset potatoes are cholesterol free.

  40. I have always loved potatoes and like the healthiness of them. Just have a problem finding them in the stores. Seems really easy to make which is what I love.

  41. Wow! So good to know that potatoes and apples have about the same calories!! I love potatoes and now know I can eat more of them.

  42. I like to eat potatoes with the skins on but didn’t realize that 20% of the nutrients are in the skin.

  43. They look so good and I thank you for the information about how good they are for you nutritionally. Amazing superfood!

  44. I’ve always just considered potatoes the necessary starch with a meal but now very happy to learn they offer protein, vitamin c, potassium, fiber, vitamin B6, and many more necessary vitamins and nutrients. The 20% of a potatoes’ nutrition in the skin is just a bonus for me…I love the skin!

  45. Do you think you could make the Farm Star sweep any more ridiculous and redundant????????? Mary needs to get off her ego trip

  46. I love knowing that these potatoes are delicious & easy to prepare & they lots of nutrition value.

  47. We love your potatoes! I didn’t know they contained Vitamin C and Potassium. Always learning something new.

  48. I really need to get the potatoes I didn’t know only 110 calories in a medium one or that they had a lot of vitamins glad I read this thanks for posting

  49. I’m 82 years old and I’ve eaten potatoes my whole life and it’s the one food I would never give up no matter what my doctor advised….

  50. I love potatoes! My husband has them every night for dinner. He loves them anyway I do them. I love all the info you provided. I am going to read them to him and see if he knew any of them.

  51. Amazing how nutritious potatoes are for you with so health benefits to boost, so fun to grow potatoes in the garden.

  52. 3/9/23 There’s so many ways to prepare potatoes. I do not know ONE PERSON who does NOT LIKE POTATOES!!! Dress them up with cheese/meat/on a baked potato, simply mashed potatoes with butter, what kid DOES NOT LOVE FRENCH FRIES???

  53. Potatoes are pretty much a super food. You can live on just potatoes and milk. The people in Ireland were doing that and a potato blight killed a million people. Many people emigrated to the America. Almost 200 years later and Ireland still hasn’t rebounded to the population they had before the potato blight. As a person born and raised in Idaho, I have great respect for potatoes (or spuds)

  54. We looked for these at our Walmart and they didn’t have them? I was really looking forward to finding and eating them. I had told my 85 yr young mom about them and she was excited for an easier way to make mashed potatoes- especially russet! We will keep looking.

    • Hi Cathy! Our friends at Green Giant™ Fresh potatoes are working hard to get these products available nationwide. Keep looking in your area and hopefully you can find them soon!

  55. My daughter in her senior year to be a dietician. I sent this to her, who knew. Had to “school ” her ! 😊

  56. Wow.. never knew that russet potatoes have 3 G protein! Great nutrition info about potatoes. I love them so it’s great to know they actually aren’t unhealthy!’

  57. I’m such a huge potato person and brown gravy is awesome with it but white gravy packets make a great quick meal ,I make my own popcorn chicken Bowls with the popcorn chicken cheese corn an gravy but having the potatoes an gravy in one pack so much quicker

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