The potato is an excellent source of vitamins and minerals. One medium potato provides a healthy dose of magnesium, iron, potassium, fiber, vitamin C and niacin.

Potato is a versatile, carbohydrate-rich food highly popular worldwide and prepared and served in a variety of ways. Freshly harvested, it contains about 80 percent water and 20 percent dry matter. About 60 to 80 percent of the dry matter is starch. On a dry weight basis, the protein content of potato is similar to that of cereals and is very high in comparison with other roots and tubers.

The potato is also moderate source of iron, and its high vitamin C content promotes iron absorption. It is a good source of vitamins B1, B3 and B6 and contains folate, pantothenic acid and riboflavin. Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing, and dietary fibre, which benefits health.

Because of the variety of potato colors, shapes, sizes and textures and their versatility as recipe ingredients, you can have potatoes for breakfast, lunch or dinner and support the daily fruit and vegetable servings recommended for good health and nutrition.