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Paleo Foods: White Potatoes

White Potatoes highlights

White potatoes are a starchy tuber that contain a substantial dose of carbohydrate when cooked and enjoyed in a variety of ways. Healthy, active people can benefit from eating white potatoes because white potatoes can replenish glycogen stores after intense exercise and help regulate cortisol. Carbohydrates are also important for women’s hormonal health and for those recovering from adrenal fatigue.

Low carbers who want to avoid carbs due to metabolic disorders like diabetes, may want to avoid consuming white potatoes. However, healthy people can enjoy white potatoes mashed, roasted in wedges or stuffed with ground meat!

Nutrition Details

NutrientAbsolute amount, per 1 cup chopped acorn squash%DV, per 1 cup chopped acorn squash
Vitamin A514 IU10%
Vitamin C15.4 mg26%
Thiamin (Vitamin B1)0.2 mg13%
Niacin (Vitamin B5)1.0 mg5%
Vitamin B60.2 mg11%
Folate23.8 mcg6%
Potassium486 mg14%
Manganese0.2 mg12%
Magnesium44.8 mg11%
Dietary Fiber2.1 g8%

Macronutrients Macros in Context

Here’s how 1 medium white potato stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots shows how 1 medium white potato fits into the typical nutrient profile of a Paleo meal.

Macros in Context - White Potatoes

Buying it Buy It

White potatoes are an Irish staple and loved by many in the form of chips and fries. White potatoes are often demonized, but when white potatoes are prepared in a healthy manner, they can be a good source of carbohydrate, Vitamin C and calories!


Cooking with it Cook It


Simmer potatoes and veggies, then puree into a soup.


Halve potatoes, then stuff with ground meat and veggies.


Cut potatoes into wedges, lather in a cooking oil and salt and pepper, then roast in the oven.


Boil then mash potatoes; mix in garlic, olive oil and herbs.


Recipe ideas Recipe Ideas

Dill Potato Salad

Dill Potato Salad

Turnip, Potato, and Pear Soup

Turnip, Potato, and Pear Soup

Potato And Sausage Casserole Pie

Potato And Sausage Casserole Pie