In 2024, 87% of Australian households purchased potatoes, buying an average of 1.82 kg of potatoes per shopping trip. Supply per capita was around 17 kg of fresh spuds (not including chips and crisps).
While many factors have contributed to an overall decline in potato consumption in Australia, research has indicated that a major driver is the perception among consumers that potatoes are ‘unhealthy’.
In response, a project was developed and funded by Aussie growers through Horticulture Innovation Australia in 2020 to dig deeper into the health benefits of spuds and demonstrate that potatoes are a great addition to your plate.
So what are the facts about potatoes?
Potatoes are packed with nutrients! Vitamin C, B6, potassium, folate and more2. Potatoes are often perceived to be high in kilojoules; however, they have a lower energy density than most other mealtime carbohydrate foods2.
Potatoes have lower kilojoules per 100 gram serve than pasta, gluten-free pasta, white and brown rice and wholemeal bread.
Potatoes are loaded with fibre – with values at 7.7g fibre per serving, which would be classified as an ‘excellent source’ or ‘very high’ in fibre2.
Potatoes are also a valuable source of resistant starch, a nutrient that has been identified as lacking in Australian diets. Potatoes provide more Resistant Starch in Australian diets than any other food, followed by bananas (Roberts et al 2020). Together, potatoes and bananas account for nearly half of the total Resistant starch intake of Aussies (Roberts et al 2020).
CARBOHYDRATES
Carbohydrates are the main energy source for our body, but should be taken in moderation. The good news is fresh potatoes contain 50% less carbs than rice and 25% less carbs than pasta.
POTASSIUM
Potassium is an essential dietary mineral and electrolyte that is stored in our body cells. It helps build muscle, regulates blood pressure and helps our heart and kidneys to function properly.
IRON
Iron is essential because it helps transport oxygen throughout our bodies. Lack of iron in your diet can cause fatigue. Most kids won’t eat broccoli once a day but they won’t say no to a potato.
VIRTUALLY FAT FREE
Virtually fat free, and with a low amount of calories/kilojoules per gram, look for potatoes if you’re watching your weight.
FIBRE
With 20% more fibre than pasta and more than double the fibre of rice, a daily serve of potatoes keeps your body running like clockwork.
VITAMIN C
Vitamin C is an antioxidant that helps slow down or prevent cell damage and protects us from infection. Because our bodies don’t store vitamin C we need to get a regular intake. And with more vitamin C than blueberries, potatoes are great way to get it everyday.
FOLATE
Folate is one of the B-group vitamins. It helps our bodies produce healthy red blood cells and is particularly important for pregnant women for reducing the risk of spina bifida in growing babies.
B-GROUP VITAMINS
There are 8 B-group vitamins and each one has an important function for our bodies, from strengthening our muscles, joints and ligaments, to anti swelling and nutrient absorption.
Why Potatoes are Perfect for Active People
Potatoes aren’t just delicious—they’re also a fantastic source of energy for active young people. Packed with complex carbohydrates, potatoes provide a steady and long-lasting energy source, making them ideal fuel for athletes in training.
Rich in potassium, potatoes help maintain muscle function and prevent cramping, which is essential for athletes pushing their bodies to the limit. Plus, they’re high in vitamin C, which supports a healthy immune system—crucial for those who train hard and need to recover quickly.
Whether mashed, roasted, or even in a salad, potatoes offer endless options for meals that can help fuel before and after training. For inspiration, check out our Healthy Potato Recipes that make eating well easy and delicious.
So how can you maximise the health benefits of every bite of potatoes?
Keep the skin on
A potato’s skin is rich in key nutrients such as Potassium and Vitamin C. More than 50% can be lost when the skin is peeled. Leaving the skin on potatoes not only provides more nutrients but also makes them quick and easy to prepare.
Eat coloured potatoes
Coloured potatoes contain many essential antioxidants that can suppress the damage caused to cells and blood vessels by oxidative stress. This can help reduce the risk of certain cancers, cardiovascular disease and metabolic disorders.
Steam or microwave
Some cooking methods can alter the nutritional value of potatoes and lead to a decrease in micronutrients, particularly Vitamin C and other antioxidants and minerals. Generally, nutrient retention is better when potatoes are steamed or microwaved due to relatively lower cooking temperatures and shorter cooking times
Store and eat your cooked potatoes cold
Cold storage of cooked potatoes promotes the conversion of resistant starch (RS) which is important for gut health and lowers the Glycaemic Index (GI), preventing harmful spikes in blood glucose levels.
GI Information
The glycaemic index (GI) ranks carbohydrates in different foods according to how they affect blood glucose levels. Foods with a high GI value contain carbohydrates that are digested quickly, producing a faster and larger rise and fall in blood glucose. In contrast, foods with a low GI value contain slowly digested carbohydrates, which produce a gradual and lower rise in blood glucose.
To show the difference in blood glucose response, here’s a comparison of a high-GI food (white bread: GI value = 70) and a low-GI food (lentils: GI value = 30).
The lower the number, the slower the absorption of carbohydrates by the body
Nadine – 45
Royal Blue – 54
Almera – 53
Chelsea – 53
Bellita – 53
Carisma – 53
Learn more about Potato Types