The One Vegetable This Dietitian Always Has Stocked

I’m a dietitian, but my shopping cart is filled with more than kale and organic apples. Sure, I buy lots of vegetables, but also include processed foods, pasta and desserts (because I’m human).

I try to create a flexible meal plan every week and mix up my vegetables based on what’s on the menu. But there’s one vegetable that always makes the cut—the humble potato. And not just sweet potatoes, which typically get lots of nutrition love. I love all kinds of potatoes: purple, white, red and every color in between.

When it comes to eating enough vegetables, only 9% of Americans eat the recommended amount, per the Centers for Disease Control and Prevention (CDC). According to the USDA, potatoes are the most consumed vegetable in the U.S., followed by tomatoes—mostly because we love French fries and pizza sauce.

I’m not advocating eating more French fries (though they are delicious).

But potatoes go far beyond fries. They have a bad reputation because they’re a starchy vegetable (meaning, not low carb) that’s often fried. I’ve always loved potatoes. Here’s why I never leave the grocery store without them.

Why I Love Potatoes

Potatoes Are Nutritious

Potatoes are more nutritious than you might think. According to the USDA, one medium russet potato gives you:

• Calories: 164
• Carbohydrates: 37 g
• Fiber: 4 g
• Sugar: 2 g
• Added Sugar: 0 g
• Protein: 5 g
• Fat: 0 g
• Sodium: 24 mg
• Potassium: 926 mg
• Vitamin C: 14 mg

Yes, the carb count is on the high side for a vegetable, but look at the amazing nutrients you’re getting: 4 grams of heart-healthy fiber, 5 grams of plant-based protein and about 35% of your daily potassium needs. Potassium is an important nutrient for blood pressure and bone density and even plays a role in insulin secretion in your body. Potatoes are also considered a complex carbohydrate because they’re nutrient-rich and take longer to digest than simple carbs.

Being a starchy vegetable isn’t all bad. Potatoes are a source of resistant starch, which is important for a healthy gut and helps your body burn fat.

They’re Budget-Friendly

One barrier to healthy eating is that it can be expensive, especially if you’re buying lots of fresh produce. Thankfully, potatoes are relatively inexpensive. You can buy a 5-pound bag of potatoes for between $3 and $5. That’s a lot of nutritional bang for your buck, especially compared to other fresh vegetables. Potatoes even made our list of top picks for healthy and cheap foods to buy.

They Have a Long Shelf Life

If you find yourself wondering what to do with limp lettuce or are throwing away moldy cucumbers at the end of every week, consider the potato your best friend. Potatoes can last two to three months when you store them correctly (don’t put them in the fridge or expose them to sunlight). I love that this vegetable will last a long time, so if plans change and we don’t make roasted potatoes one night, our potatoes won’t go bad.

Ways to Enjoy Potatoes

Paired with protein, like salmon or chicken, and a non-starchy vegetable, like broccoli or Brussels sprouts, potatoes can easily be a part of a balanced dinner. There are so many different ways to enjoy potatoes. There’s the classic baked potato, hash browns, mashed potatoes and roasted as a side dish. They work well in soups and curries, or cooked up in the air-fryer. Potatoes are truly one of the most versatile vegetables you’ll find.

The Bottom Line

Eating a variety of vegetables is important for better health. Every vegetable provides important vitamins, minerals and antioxidants. It pains me when people shun potatoes as “empty carbs” or “too high in calories.” Spuds are healthy and deserve some of the nutrition love we constantly lavish on other vegetables. Now, if you’ll excuse me, I’m off to make some melting potatoes (yum!).