Potatoes are an important source of fibre. Fibres have a positive influence on the functioning of the bowel, they contribute to maintaining a healthy body weight and they have a positive effect on our cholesterol level as well. And if you consider vitamins and minerals and a favourable energy supply, then the old familiar potato ranks number 1, beating pasta and white rice in every respect. Which is why the Netherlands Nutrition Centre recommends that we eat more fibre. A meal that includes potatoes largely meets the recommended daily dietary intake. In addition, potatoes are an important source of the daily dietary requirements regarding vitamins B6 and C and the need for Potassium, which is essential for regulating the blood pressure, body moisture balance and the functioning of the nervous system.

Reference intake

The reference intake, formerly referred to as the Recommended Daily Allowance (RDA), is a guideline. It provides reference values for a well-balanced diet. The amount of energy (and nutrients) per portion in relation to the reference intake is shown in the table below. The reference intake is intended as a guideline to help consumers make well-informed dietary choices. Do note that the reference intake is an indication: individual needs may vary depending upon age, level of activity and gender, among other aspects.


As evident from the table, potatoes score very well in this respect. They contain relatively few calories, few carbohydrates, no fat and no sugars. Unlike rice and pasta, to which the potato is often compared. The potato is also a source of vitamins B1, B6, B11 and C. And the need for Potassium is easily met by consuming potatoes. The various values are shown in the tables below.