Potato Nutrition & Facts
Potatoes — A Nutritional Powerhouse
Low in calories. High in nutritional value.
While potatoes are low in calories — just 110 in a medium potato — they’re high in nutritional value. One potato provides you with 45% of your daily recommended Vitamin C, 620 mg of potassium and 2g of fiber.
Free of sodium, cholesterol and fat, potatoes help you maintain a healthy circulatory and digestive system, boost your energy levels with 26 grams of carbohydrates and are loaded with antioxidants that help you repair damaged tissues and recover from exercise.
The Nutrition Facts Label says it all. Potatoes are:
- An excellent source of vitamin C to support a healthy immune system
- A good source of potassium (more than a banana!) to help maintain normal blood pressure
- A good source of vitamin B6 to help the body metabolize foods
- Fat-, sodium-, gluten- and cholesterol-free
- Fiber rich to help you feel full longer
- Only 110 calories per serving
Potato Types
Preparation Styles
From russets, reds, yellows, whites, purples, fingerlings and petites, there are a variety of potato options to fuel the body and the brain throughout the day. Easy to prepare and pair with a variety of cuisines, potatoes lend themselves to convenient meal prep to fuel workouts throughout the week. They can be whipped together with a few healthy ingredients in 30 minutes or less for a delicious meal.
Source: Potatoes USA
Legend: Baked 
Mashed 
Salad 
Pan-Fried 
Soup 
Grilled 
Fried 
Steamed 
Microwaved 
| Type | Feature | Best Uses |
|---|---|---|
| Russet | Thick skin with light and fluffy center |     |
| Red | Thin skin and stays firm throughout cooking | |
| Yellow | Buttery flavor with a creamy texture | |
| White | Thin skin with a nutty flavor and stays firm throughout cooking | |
| Purple | Medium skin with an earthy flavor and vibrant color | |
| Fingerling | Nutty and buttery flavor with a firm texture | |
| Petite | Similar in taste to their larger-sized cousins with more concentrated flavors | |
Cooking with Russets
Cooking with Reds
Cooking with Goldens
Cooking with Whites
Cooking with Purples
Cooking with Fingerlings
Cooking with Petites
Enjoy The Alsum Originals Cookbook
Enjoy this e-book version of the Alsum Originals Cookbook that connects potato lovers with the people that make up Alsum Family of Companies who have generously shared their own family favorite recipes in this 65 page cookbook full of potato recipes, tips and tricks to provide inspiration for your family dinners and holiday celebrations.
Enjoy a gift from our family to yours!
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