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The Healthy Option

Potatoes are nutritional powerhouses and are a very healthy component of balanced diet. Potatoes contain:

  • 45% of your recommended daily intake of Vitamin C
  • 18% of your recommended daily fibre intake
  • No saturated or trans fats
  • More potassium per serving than broccoli or bananas

On their own, potatoes naturally have no fat, no cholesterol, no sodium, and only 100 calories per serving. Potatoes are also naturally gluten free. Potatoes go with almost any main dish as a side, and can be served as a main dish in a number of recipes. There are multiple ways to incorporate potatoes that are fun to prepare, delicious to eat, and healthy for you!


Some options for including potatoes in a healthy, balanced diet:

  • When preparing baked potatoes, consider topping such as olive oil, diced vegetables, herbs, sun-dried tomatoes, salsa, or low-fat sour cream, as it’s the toppings that contribute the calories.
  • Add potatoes to creamed/pureed soups and sauces in the place of butter and cream to reduce fat while maintaining rich textures and flavours.
  • Because potatoes are hearty and filling, a smaller serving size goes a long way!
  • Replace butter in mashed potatoes with olive oil, broth, or full-flavoured, fat-free ingredients like wasabi or chilies.
  • Mash potatoes in their own skins, since the skin houses a bounty of beneficial nutrients and dietary fiber.
  • Craving French fries?  Prepare oven-baked "healthy fries” by lightly coating with oil and a sprinkling of coarse salt.  A guilt-free way to keep French fries on any menu!


PEI Potatoes: Your Kitchen's MVP

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