A medium potato with skin contains approximately 161 calories, primarily from carbohydrates, and is rich in potassium, manganese, vitamin C, and vitamin B6, along with a modest amount of protein and fiber. Additionally, potatoes provide beneficial phytochemicals like polyphenols and carotenoids, which may contribute to cardiovascular health and visual function.

Potatoes are a rich source of potassium, which can help maintain healthy blood pressure and potentially reduce the risk of cardiovascular events. Additionally, they are highly satiating, which may aid in controlling calorie intake and body weight, although their nutritional completeness varies and should be considered in the context of a balanced diet.

The main drawbacks of potatoes include their high glycemic and insulin indices, which can affect blood sugar and insulin levels, particularly in people with diabetes. Additionally, potatoes contain oxalates that may contribute to kidney stones and toxic glycoalkaloids that can cause digestive issues, especially when the potatoes are green or damaged.

The preparation method of potatoes significantly affects their healthfulness; frying leads to a lower glycemic index and higher calorie density, which can contribute to weight gain, compared to baked, boiled, or mashed potatoes. Additionally, cooling cooked potatoes may enhance their health benefits, whereas frying can produce acrylamide, a potential carcinogen, though its link to cancer risk remains inconclusive.