Understanding the Potato

Believe it or not, a baked Russet potato with the skin is low in sodium, high in potassium (more than a banana), is a good source of fiber, has no fat, and no cholesterol. One baked, medium Russet potato (6.5 ounces raw, about 5 ounces after baking) only has 135 calories and has 3 to 4 grams of protein and 3 to 4 grams of dietary fiber. The potato is also a good source of vitamin C, vitamin B6, folic acid (folate), beta carotene, and iron. Actually, in 2004, the USDA (United States Department of Agriculture) ranked the Russet potato number 17 on a list of the top 20 sources of food antioxidants, above plums, black beans, and Gala apples. Spinach didn’t even make their list. Finally, the Russet potato is relatively inexpensive, so you can get a lot of nutritional power for the dollar with potatoes. link