Red River Valley Potato Nutritional Information

As one of America’s favorites foods, potatoes make it on to our plates more than any other side dish. Thankfully, they are just as nutritious as they are delicious. In fact, a medium size potato has only 110 calories with no fat or cholesterol. Plus, it’s a great source of potassium, fiber and Vitamin C, as well as protein, Vitamin B, calcium, iron and more. So next time you have a potato, enjoy it, and know you are eating one of nature’s healthiest foods.

Potato Nutrition Facts

Potatoes for Athletic Performance

The difference between you and your best comes down to how you fuel. Potatoes provide the complex carbohydrates, potassium, fiber and vitamin C you need to perform better than ever before.

A by-the-numbers look at how potatoes can power athletic performance¹:

26 grams of carbohydrate: Count on the quality carbs in potatoes for optimal mental and physical performance.² ³ Plus, potatoes contain as much if not more of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis).

620 Milligrams of Potassium: With more potassium than a medium-size banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.

110 Calories for Energy: Easily digestible and more energy dense than any other popular vegetable, potatoes are a good choice to fuel the demands of racing a triathlon.

(1) Nutritional data is based on a medium-size 5.2 ounce skin-on potato.  (2) Nutrition and Athletic Performance.  Position of the Academy for Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada. Med Sci Sports Excerc. 2015; 48:543-568).  (3) Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011; 29 (Suppl 1): S17-27).  (4) Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013; 62:37-43

Tips For Purchasing And Storing Potatoes


  • When purchasing potatoes, look for ones that are free of bruises, have vibrant color and are firm to the touch.
  • Choose potatoes that are free of any sprouting.



  • Potatoes don’t need to be washed before storing, but should be rinsed before preparation.
  • Potatoes should be stored away from direct light.
  • Avoid storing in heat.  Room temperature is okay but ideal storage temperature would be between 45 and 60 degrees.
  • Refrigerating potatoes will sweeten their flavor because the cool temperature causes the starch to turns to sugar. This does not harm the potato, but will change the flavor.  Some people actually prefer this sweeter flavor.
  • Do not store potatoes in an airtight bag or container, they need to breath.
  • Be sure to check on the potatoes occasionally and remove any that have softened or decayed.
  • Many consumers toss sprouting potatoes which is okay but if the potato is still firm, sprouts can easily and safely be removed before preparation.
  • Do not store potatoes with onions.  The flavor of the onion will be absorbed by the potato and also hasten decay.

baked_redRed River Valley Potato Size Guide

For round red potatoes and yellow varieties, here is a guide to help you size them up.

  • Jumbo: 3½” diameter potato or larger
  • Premium: 3” to 3½” diameter.
  • A-size: 40 percent or more of potatoes are 2 ½” diameter. Typically used in consumer bags.
  • B-size: 1 ½” to 2 ¼” diameter range. Commonly called “new” potatoes or baby reds.
  • C-size: Less than 1 ½” in diameter. The smallest potatoes available. These are also called “creamers.”