FoodScore
0/ 100
Poorvegetable· 100 g

Yellow Potato

Yellow potatoes receive a FoodScore of 42/100 (Poor) primarily due to the presence of trans fats, which significantly penalize its nutritional rating. While offering some fiber and being a minimally processed food, the trans fat content is a notable drawback.

  • Yellow potatoes are a minimally processed whole food, classified as NOVA 1.
  • A 100g serving contains 2.6g of fiber, contributing to daily intake.
  • This food contains 0.02g of trans fat per 100g, which negatively impacts its FoodScore.
  • Each 100g serving provides 444mg of potassium, accounting for 9% of the Daily Value.
  • With 338mg of sodium per 100g, it's important to consider preparation methods.
  • Scores -23 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.6g
9% of Daily Value
Protein
1.99g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
338mg
15% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 42

Yellow potatoes earned a FoodScore of 42 out of 100, placing them in the 'Poor' category. This score is heavily influenced by both positive and negative nutritional factors. On the positive side, yellow potatoes receive a +2 bonus for their fiber content, providing 2.6g per 100g serving, which is beneficial for digestive health. A significant bonus of +10 points is awarded because they are a minimally processed whole food, classified as NOVA 1, meaning they retain most of their natural nutritional integrity. However, the most substantial impact on its score comes from a significant penalty: the presence of trans fat. Even a small amount, 0.02g per 100g, incurs a -20 point penalty, reflecting dietary guidelines that strongly advise against trans fat consumption due to its detrimental effects on heart health. The relatively low levels of other key micronutrients like calcium (1% DV), iron (3% DV), and Vitamin C (7% DV) also prevent it from accumulating further bonuses. To achieve a higher score, the primary change would be the elimination of trans fats, which would drastically improve its rating.

Health benefits

What the nutrients in yellow potato actually do for you, grounded in established dietary science.

Supports Digestive Health

Yellow potatoes contribute to digestive health primarily through their fiber content. A 100g serving provides 2.6g of dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Fiber adds bulk to stool, making it easier to pass, and supports a healthy gut environment. While 2.6g is a modest amount, incorporating fiber-rich foods like potatoes into a balanced diet helps meet the recommended daily intake of 25-38g for adults. Pairing potatoes with other high-fiber vegetables can further enhance this benefit.

Contributes to Electrolyte Balance

Yellow potatoes are a source of potassium, an essential electrolyte crucial for maintaining fluid balance and nerve function. A 100g serving contains 444mg of potassium, which is 9% of the Daily Value. Adequate potassium intake is important for counteracting the effects of sodium and supporting healthy blood pressure levels. Dietary guidelines emphasize increasing potassium intake from food sources to help manage hypertension. Including potassium-rich foods like potatoes can be part of a strategy to support overall cardiovascular well-being, especially when prepared with minimal added sodium.

Provides Energy for Daily Activities

As a carbohydrate-rich food, yellow potatoes serve as an efficient source of energy for the body. With 119 calories per 100g, they provide fuel for physical activity and cognitive functions. The carbohydrates in potatoes are primarily starches, which are broken down into glucose, the body's preferred energy source. This makes them a suitable food for sustaining energy levels throughout the day. For active individuals, potatoes can be a valuable component of a diet aimed at replenishing glycogen stores after exercise.

Source of Vitamin C

Yellow potatoes offer a modest amount of Vitamin C, an important antioxidant that plays a role in immune function and collagen synthesis. A 100g serving provides 7% of the Daily Value for Vitamin C. This vitamin is essential for the growth and repair of tissues in all parts of your body and helps protect cells from damage caused by free radicals. While not as high as citrus fruits, potatoes can contribute to your daily Vitamin C intake, especially when consumed regularly as part of a varied diet. Cooking methods can affect Vitamin C retention, so steaming or baking may be preferable to boiling.

How to eat it

Yellow potatoes are a versatile staple in the American diet, often served as a side dish or incorporated into main courses. They are typically consumed baked, boiled, roasted, or mashed. Their mild flavor and creamy texture make them adaptable to various cuisines. A reasonable serving size is generally around 100-150g, and they pair well with lean proteins and other vegetables to create a balanced meal.

To minimize sodium intake, bake or roast yellow potatoes with herbs and spices instead of relying on high-sodium seasonings or butter.
For a more complete meal, combine yellow potatoes with lean protein sources like chicken or fish and a generous portion of non-starchy vegetables.
Store yellow potatoes in a cool, dark, and dry place to prevent sprouting and spoilage, ensuring optimal freshness and quality.
Consider leaving the skin on when preparing, as the skin contains additional fiber and nutrients, contributing to a higher nutrient density.
Things to keep in mind

Yellow potatoes are generally safe for consumption for most healthy adults. There are no widely documented common allergies specifically to yellow potatoes. Individuals with diabetes or blood sugar management concerns should be mindful of portion sizes, as potatoes are a starchy carbohydrate that can impact blood glucose levels. The presence of trans fat, even in small amounts, is a nutritional caution for everyone, particularly those concerned with cardiovascular health. Cooking methods can also introduce high levels of sodium or unhealthy fats, so preparation is key.

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Reader questions
Is a yellow potato healthy?
Yellow potatoes offer some nutritional benefits, including fiber (2.6g per 100g) and potassium (444mg per 100g), and are a minimally processed whole food (NOVA 1). However, their FoodScore of 42/100 (Poor) is significantly impacted by the presence of trans fat (0.02g per 100g), which is a detrimental component for health. While they provide energy and some micronutrients, the trans fat content is a notable drawback.
Is a yellow potato good for weight loss?
Yellow potatoes can be part of a weight loss diet when consumed in moderation and prepared healthily. They provide satiety due to their carbohydrate and fiber content, which can help you feel full. However, their calorie density (119 calories per 100g) means portion control is important. Avoid high-fat additions like butter or cheese, and focus on baking or steaming to keep calorie and fat content low.
Is a yellow potato ultra-processed?
No, a yellow potato is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates that it retains its natural nutritional integrity and is free from industrial processing, additives, and high amounts of added sugars, fats, or sodium often found in ultra-processed foods.
How should I cook yellow potatoes to maximize their health benefits?
To maximize health benefits, baking or steaming yellow potatoes with the skin on is recommended. This preserves more nutrients, especially fiber and Vitamin C, compared to boiling. Avoid deep-frying, which adds unhealthy fats and calories. Season with herbs and spices instead of excessive salt or high-fat sauces to keep them a healthier option.
What can I substitute for yellow potatoes if I want a lower-carb option?
If you're looking for a lower-carb alternative to yellow potatoes, consider vegetables like cauliflower, celeriac, or radishes. Cauliflower can be mashed or roasted as a potato substitute, offering a similar texture with significantly fewer carbohydrates. Celeriac can also be roasted or pureed, providing a distinct flavor profile and lower carb count.
Do yellow potatoes affect blood sugar?
Yes, as a starchy carbohydrate, yellow potatoes can affect blood sugar levels. They are broken down into glucose, which enters the bloodstream. Individuals with diabetes or those monitoring their blood sugar should be mindful of portion sizes and glycemic load. Pairing potatoes with protein and fiber-rich foods can help moderate their impact on blood glucose.
What is the sodium content in yellow potatoes?
A 100g serving of yellow potato contains 338mg of sodium. This is a notable amount, especially if you are monitoring your sodium intake. It's important to consider this when preparing them, as adding salt or high-sodium seasonings can significantly increase the overall sodium content of your meal. Opt for herbs and spices for flavor instead.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169763)Updated 2026-04-20