Potatoes may often be seen as a simple side dish, but they bring much more to the table than just carbohydrates. Packed with essential nutrients, they play a key role in maintaining overall health, boosting energy levels, and even enhancing athletic performance.
At the Potatoes USA media event held on March 6, 2025 at the Makati Shangri-La Hotel Pasay Rooms A & B, Jo Sebastian, a registered nutritionist and dietitian, highlighted the many benefits of this versatile vegetable and its significance in Filipino cuisine.
Photo shows registered nutritionist-dietitian Jo Sebastian (left) and Reji Retugal, Potatoes USA country representative for the Philippines, during a Potatoes USA event on March 6, 2025 at Makati Shangri-La. (Photo by Edison Joseph Gonzales/Simpol.ph)
Originally cultivated by the Inca civilization in Peru, potatoes have been around for thousands of years. In fact, they were once used as a time measurement — one boiled potato’s worth. Over time, their importance has grown worldwide, even making history in 1995 as the first vegetable successfully grown in space.
In the Philippines, potatoes are a staple ingredient in many well-loved dishes, including baka or beef stew, caldereta, menudo, corned beef, and tortang patatas, or potato omelet. Their nutritional value is often misunderstood despite their widespread use. “People think potatoes are just carbs, but they actually offer a variety of essential nutrients,” Sebastian said.
A medium-sized potato, with its skin intact, weighs about 148 grams and contains just 110 calories. It serves as an energy-rich yet relatively low-calorie carbohydrate source. Each potato provides 26 grams of carbohydrates, which are essential for brain function and red blood cell production. Unlike simple carbohydrates that provide a quick burst of energy, the complex carbohydrates in potatoes digest more slowly, helping to regulate blood sugar and sustain energy levels.
Potatoes are also an excellent source of vitamin C, offering 27 milligrams per serving, about 30 percent of the recommended daily intake. This vitamin plays a crucial role in strengthening immunity, supporting collagen production, and maintaining skin health. Many are surprised to learn that potatoes also contain 620 milligrams of potassium, surpassing even bananas. “Potassium is crucial for fluid balance, muscle contractions, and maintaining healthy blood pressure,” Sebastian explained.
With two grams of fiber per serving, potatoes support digestion and help stabilize blood sugar. However, the average Filipino consumes only eight to ten grams of fiber per day, far below the recommended 20 to 25 grams. Potatoes also contribute three grams of protein per serving, aiding muscle maintenance and promoting satiety.
Another notable benefit is their resistant starch content. Unlike regular starches, resistant starch passes through the digestive system without breaking down immediately. “Resistant starch feeds good gut bacteria, improves satiety, and supports healthy blood glucose levels,” Sebastian said. Because of this, potatoes can be particularly beneficial for digestion and overall gut health.
They also serve as a natural energy booster, making them a great choice for athletes and active individuals. Their complex carbohydrates help maintain muscle glycogen, which prevents muscle breakdown during prolonged physical activity. Additionally, their high potassium content supports hydration and muscle function, reducing the risk of cramps and fatigue.
Potatoes integrate seamlessly into traditional Filipino meals. Sebastian recommended several ways to incorporate them into a balanced diet.
For breakfast, tortang patatas with salted egg offers a mix of carbohydrates, fiber, and protein.
For lunch, chicken afritada provides a well-rounded combination of protein, fiber, and complex carbohydrates. Healthy snack alternatives include baked kamote or potatoes as a substitute for fried snacks, air-fried potatoes for a crispy texture with less oil, and homemade potato chips made with minimal oil.
For dinner, a meal of rice with grilled fish and ensaladang talong follows the Pinggang Pinoy model, which promotes balanced eating with one-fourth plate carbohydrates, one-fourth plate protein, and half a plate of vegetables and fruits.
Potatoes are an affordable and nutrient-dense option that fits easily into the Filipino diet. Sebastian emphasized their key benefits, including their high vitamin C and potassium content, which support immunity and heart health, as well as their complex carbohydrates, which provide long-lasting energy. Their versatility in cooking, from baking to air-frying, also makes them a practical and budget-friendly alternative to more expensive health foods.
Healthy eating is not about eliminating traditional dishes, but rather making smarter choices. “Potatoes can be part of a well-balanced, Filipino-friendly diet that supports energy, health, and overall well-being,” Sebastian said.
The truth about potatoes
Potatoes are a common staple in diets around the world, yet myths persist about their nutritional value and the best ways to prepare them. During the question and answer segment, nutrition and industry experts from Potatoes USA addressed these concerns, discussing the health benefits of potatoes, how different cooking methods impact their nutrients, and the state of the U.S. potato market in the Philippines.
Russet potatoes. (SHARED PHOTO)
Many assume that potatoes are nothing more than a carbohydrate source. “People often think potatoes are just carbs, but they offer much more,” the experts Sebastian and Vogel said. “They contain vitamin C, potassium, and fiber, making them a valuable addition to a balanced diet.”
Compared to rice, potatoes have fewer calories and more fiber. “A cup of white rice has about 150 to 200 calories and minimal fiber, whereas potatoes contain about three grams of protein and two grams of fiber per serving,” they explained.
While potatoes can be a great alternative carbohydrate source, they don’t have to replace rice entirely. “As an Asian, I still love my rice,” one expert said. “Instead of replacing it, consider adding potatoes into your rotation of carbohydrate sources for variety and better nutrition.”
The way potatoes are cooked affects their nutrient content. “Frying adds extra fat and calories, so it’s best to consume deep-fried foods in moderation, about two to three times per week,” the experts advised.
For healthier alternatives, they suggested baking, roasting, and steaming. “Boiling can lead to nutrient loss, particularly water-soluble vitamins like vitamin C,” they said. “To minimize this, use less water or repurpose the cooking water in soups or sauces.”
Keeping the skin on potatoes also enhances their fiber content. “The skin contains additional fiber and nutrients,” they said. “However, even peeled potatoes retain most of their essential nutrients, so it’s a matter of preference.”
Potatoes grown in the Philippines and the U.S. share similar characteristics, but factors such as soil conditions and farming practices create differences in quality. “Potatoes absorb nutrients from the soil, so their quality depends on where they are grown,” the experts explained.
In the U.S., farmers use crop rotation, planting potatoes in a field only once every three to four years to maintain soil health and maximize nutrient absorption. “In the U.S., potatoes are stored in climate-controlled facilities to slow aging and preserve freshness,” they added. “Unfortunately, the Philippines lacks this technology, so local potatoes often degrade faster due to heat and improper storage.”
U.S. potatoes are available in fresh, frozen, and dehydrated forms, with fresh imports typically arriving between November and March. “The larger russet potatoes, ideal for fries and baking, are particularly popular,” they said.
Proper storage is essential to keeping potatoes fresh. “Store potatoes in a cool, dry, and dark place,” they advised. “Refrigeration is an option, but avoid placing them near onions, as they absorb odors due to their porous nature.”
The Philippines is the largest importer of U.S. frozen potatoes in Southeast Asia, surpassing markets like Taiwan. “Japan leads in Asia, followed by South Korea and the Philippines,” they said.
Potatoes remain one of the most nutrient-dense and versatile foods available despite some misconceptions. Whether baked, roasted, or fried, they can be part of a healthy diet when enjoyed in moderation. Potatoes will continue to be a beloved staple for many.
