Potato Nutrient Facts
Did you know that potatoes contain the following essential nutrients?
  • Potatoes are packed with energy-giving complex carbohydrates.
  • They have more potassium than a banana.
  • Potatoes are high in vitamin C.
  • Good source of vitamin B6, a factor in energy metabolism.
  • As much fibre as 1/3 cup serving of oat bran.
  • Source of zinc, iron, magnesium and folate.
  • One medium potato has only 100 calories, is 80% water and low in sodium.
  • Potatoes are fat free and cholesterol free.


Percentages of recommended daily allowances of vitamins and minerals provided by one average-sized potato:
  • Vitamin C - 45%
  • Thiamin - 10%
  • Niacin - 8%
  • Vitamin B6 - 14%
  • Folacin - 14%
  • Panthothenic Acid - 6%
  • Phosphorous - 6%
  • Magnesium - 12%
  • Iron - 9%

Nutrient claims for potato, based on CFIA’s Guide to Food Labelling and Advertising
*page 16 Nutrient Value of Some Common Foods, Health Canada