Potato Nutrition Benefits Recipes

Food is Medicine: enjoy these simple recipes and discover how potato can support your health and wellness.

Potato nutrition, benefits, recipes.... let your imagination run wild with the potential of fresh produce! Potatoes are part of the nightshade family of vegetables and are related to tomatoes. They’re primarily composed of carbohydrates but also contain moderate amounts of protein and fibre. They contain virtually no fat.

As part of a healthy and well balanced eating pattern, potato can support your health and wellness, by providing:

  • 70 calories / 100g
  • 81% water


  • Vitamin B6, C
  • Folate
  • Manganese
  • Potassium
  • Fibre
  • Antioxidants

Health Benefits May Include:

  • Help lower blood pressure & support heart health.
  • Increase satiety and support weight management.
  • Support gut bacteria due to high levels of resistant starch.
  • Reduce the growth of certain types of cancer including colon & liver cancer.
  • Assist in proper brain functioning.

When selecting potatoes in-store, opt for the loose variety instead of the pre-packaged bulk pack, so that you can inspect each one for freshness. Moisture can build up within the pre-packaged bags and negatively impact upon the quality.  Your selected potatoes should ideally be smooth, firm and dry and free of any decay and should smell like the earth. Avoid any with green discolouration. Store in a cool dry and dark place to avoid them sprouting.

Potato Nutrition Health Benefits & Recipes:

For a further detailed nutritional analysis of potato, search:

The Australian Food Composition Database.

To learn more about how potato can fit into a healthy and balanced eating pattern, search:

The Australian Dietary Guidelines or Nutrition Australia's Healthy Eating Pyramid.

Please Enjoy: