
Background Info:
- A starchy tuber that grows underground
- 1 pound of potatoes equals:
- 3 medium-sized
- 3 cups peeled and sliced
- 2 ¼ cups peeled and diced
- 2 cups mashed
- 2 cups French fries

Health Benefits:
- Concentrated source of vitamin C and potassium, both are nutrients of concern in the Dietary Guidelines for Americans
- Contains phytochemicals, many of which function as antioxidants
- Variety, cooking method, and type of storage affect how much of a micronutrient is present
- Boiling causes leaching of water-soluble vitamins & minerals
- Boiling in skins can help prevent some loss
- Microwaving, baking, and sauteing prevents as much loss

Nutrition Information:
1 medium baked potato, peel eaten
- Calories: 265
- Total Fat, Cholesterol: 0 grams
- Sodium: 11 mg
- Total Carbohydrates: 60 grams
- Dietary Fiber: 6 grams
- Sugars: 3 grams
- Protein: 7 grams
- Potassium: 1520 mg
- Niacin: 4 mg
- Thiamin 0.18 mg
- Vitamin B6: 0.88 mg
- Vitamin C: 27 mg
- Copper: 0.3 mg
- Phosphorus: 200 mg

Varieties:
- Red-skinned
- Provides an attractive contrast to meat and other vegetables
- Lower starch content
- Waxy texture
- May taste sweet after cold storage
- Round
- White, yellow, or red flesh
- White-skinned
- Those with high starch have a mealy texture
- Those with low starch have a waxy texture
- White or yellow flesh
- Russet-skinned
- Brown, netted skin
- Oblong to long

Season:
Fall and winter

Choose:
- Available fresh, frozen, and canned
- Fresh
- Look for firm texture with smooth skin
- Avoid those with wrinkled skin
- Avoid those with soft areas that are decayed, cut, green, or bruised

Store:
- Cool, dry place for best quality and longest shelf-life
- Don’t wash before storing as moisture will speed up spoilage
- Will retain best quality for 1 week at room temperature but can keep up to 5 weeks
- Avoid storing in the fridge because the starch can change to sugar resulting in excess browning during cooking, especially frying
- Do not store near fruit which will produce ethylene and encourage potatoes to sprout prematurely
- Do not store exposed to light which will cause them to green

Prep:
- Wash thoroughly under cold water
- Use a clean vegetable brush if needed to scrub them
- Don’t use soap as it can leave residue
- Leave skin on when possible
- Remove deep eyes, sprouts, or green spots

Cook:
- Red-skinned
- Boil, roast, salads, soups, stews
- High starch white-skinned
- Chips or fried
- Low starch white-skinned
- Boil or roast
- Russet-skinned
- Frozen processed products such as French fries or tater tots
- Blue/purple
- Boil, steam, bake, microwave
- Loaded baked potato topped with:
- Cheese, green onions, and sour cream (or Greek yogurt)
- Chili & beans
- Taco meat, salsa, cheese
- BBQ meat
- Grate to make hash browns, a great breakfast accompaniment
- Cut and roast in the oven with your choice of herbs and vegetables like sliced peppers and onions
- Make into tater tots as a fun side dish for breakfast, lunch, or dinner
- Create a variety of styles of fries from steak, shoestring, waffle, and more
- Mash, smash, or au gratin make a classic steak and potatoes meal

References:
- “Potatoes.” SNAP-Ed Connection. U.S. Department of Agriculture. Retrieved from https://snaped.fns.usda.gov/seasonal-produce-guide/potatoes
- “Potatoes from garden to table.” Publications. North Dakota State University. Retrieved from https://www.ag.ndsu.edu/publications/food-nutrition/potatoes-from-garden-to-table
- “Potatoes.” CalFresh Healthy Living. USDA’s Supplemental Nutrition Assistance Program. Retrieved from https://eatfresh.org/discover-foods/potatoes
- “Potato.” Have a plant. Produce for Better Health Foundation. Retrieved from https://fruitsandveggies.org/fruits-and-veggies/potato/
- “Potatoes, baked, peel eaten.” FoodData Central. U.S. Department of Agriculture. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103024/nutrients
- King JC, Slavin JL. White potatoes, human health, and dietary guidance. Adv Nutr. 2013;4(3):393S-401S. Published 2013 May 1. doi:10.3945/an.112.003525 Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650512/
Pingback: Vitamin C | Michelle Smith, RD
…your articles are always filled with such interesting facts. I especially appreciate your hints regarding storage of potatoes.
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All this information is great especially the storage and prep information for potatoes. Enjoyed reading about the different types of potatoes as well.
Thank you for sharing!
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