Ask a Dietitian

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The potato is thought to have arisen in the central Andes or Chile, with the earliest remains of cultivated potatoes dating back to 7000 BC. It was the Europeans that introduced the potato to North America around 1621.  Since then the potato has become a great love for many individuals due to its flavour and versatility in cooking. It can be baked, boiled, mashed, roasted or combined with other ingredients in soups, stews and dumplings. Potatoes are one of the major food crops in the world and superior to every other food crop in its ability to produce human food. They come in a variety of colours including purple, red, pink, green, gold and yellow.

Nutrient Benefits

The potato is rich in nutrients including potassium, vitamin C and iron. Compared to pasta, just one cup of potatoes (with the skin) has fewer calories and is higher in calcium, vitamin C, iron and potassium. Compared with carrots and broccoli, one cup of potatoes offers more energy, potassium and iron per bite and when baked can be a great alternative for a post exercise snack. Additionally, one cup of potatoes has more vitamin C than the same amount of carrots or a slice of white bread.

Potatoes contain virtually no fat; however, it is how this powerhouse vegetable is prepared that makes the difference to the calories. For example, about 70% of the calories in french fries actually come from fat. Potatoes are also good source of fiber, which is important for reducing risk of heart disease, colon cancer and overall gastrointestinal health. Across the board potatoes are an excellent source of potassium, a key mineral in fluid and electrolyte balance, and assists in muscle contractions.

 Food Composition (based on 1 cup of food matter)

Cooking method

There are over 3000 varieties of potatoes, and about 100 of them are regularly grown. Each variety has its own characteristic flavour, shape, colour and texture that can be a welcome addition to any salad, stew, curry or as a side dish to your meat or fish and vegetable entrée.

Russets: This potato is high in starch with a brown skin and white flesh. When cooked it has a floury texture making them ideal for baking and a good choice for mashed potatoes. Some major varieties of russets are Burbank, Centennial and Norgold.

Long Whites: Also called ‘New Whites’, this variety is an oval medium-starch potato with a thin, light tan skin and tiny “eyes”. This variety is good for boiling and pan-frying, but also a good all-purpose potato. A major variety is White Rose.

Round Whites: Also called ‘Eastern Potatoes’, they are round with smooth, tan skin. They are a low-starch potato, which is ideal for scalloped potatoes, roasting and potato salads. Some major varieties are Katahdin, Superior and Chippewa.

Round Reds: Often marketed as “new potatoes” they are generally round, with rosy red skin and white flesh. Small red potatoes that are harvested before they are mature, tend to be lower in starch and sweeter in flavour. They are great for boiling, roasting, and slicing into potato salads. Some major varieties are La Rouge, Red La Soda and Red Pontiac.

Yellow Flesh: The mild buttery flavour this variety possesses lends itself well to baking, mashing and roasting. Common varieties are Yukon Gold and Yellow Finn.

Blue and Purple: This is a relatively uncommon tuber that has flesh ranging from blue or lavender to white and flavour that is somewhat nutty. The colour is preserved best through microwaving, but steaming and baking are also a good preparation method. Some major varieties are the Purple Peruvian and All Blue.

Storage of potatoes is best in a dark, dry cupboard or paper bag, but avoid putting them in a closed plastic bag or closed plastic container. 

Potatoes have the potential to be mushy if not cooked properly. Try to avoid over-cooking potatoes as they will fall apart when serving. A good way to check for how well the potato is cooked is by using a skewer or knife and spearing it. A potato that is well cooked is soft on the inside. Cooking times generally range from 15 – 20 minutes for boiled potatoes, an hour for dry baked potatoes and as long as needed for roasting. To cook potatoes by microwave time varies between 2-4 minutes according to potato size and breed. Note that baking sweet and white potatoes helps to retain nutrients and flavours!