Nutrient Dense Idaho® Potatoes Are the Key Ingredient in Creating a Healthy and Delicious Holiday Spread

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See how Idaho® potatoes stack up against other popular veggies. 

Eagle, Idaho, December 18, 2020 -- Some studies indicate that Americans gain up to five pounds during the holidays. That’s a lot of egg nog and cookies and probably not enough fruits and veggies! To help you maintain a healthy balance, the Idaho Potato Commission (IPC) compared the nutritional value of seasonal favorites like Idaho® potatoes, butternut squash, Brussels sprouts, spinach and green beans. By loading up on these nutrient-dense foods you’ll be able to stave off the holiday weight and even more importantly, reach your recommended daily value of vitamins and minerals.

Superfood Idaho® potatoes are the perfect veggie to build a meal around. One 5.2-ounce spud has just 110 calories and contains no fat, cholesterol or sodium. Its nutritional profile is even more impressive. It’s loaded with potassium and vitamin C and also contains protein, fiber and iron. And, don’t forget the carbohydrates. The Dietary Guidelines of America recommend that 45-65% of an adult diet be comprised of carbohydrates.

“We’ve always said Idaho® potatoes are a superfood, and we’re thrilled that health professionals and consumers are now taking our message to heart,” explained Frank Muir, President & CEO, IPC. “Potatoes are the perfect veggies to build a meal around…as long as they are prepared in a healthy way.”

Idaho® potatoes, butternut squash, Brussels sprouts, spinach and green beans are just five of America’s favorite holiday veggies and each bring their own abundance of nutrition. Check back often for more nutritional comparison charts. 

Regardless of the veggies you serve, here are a few reminders on how to make your favorite recipes a tad healthier to stave off holiday pounds…

  • Prepare and serve the veggies as naturally as possible. Opt for broiling, baking, grilling steaming and microwaving over frying.
  • Use butter substitutes when possible. Popular substitutes like cooking spray, olive oil and even Greek yogurt nutritiously add flavor and texture to your food.
  • Cut back the fat. There are lots of reduced-fat and fat-free food products on the market that taste great. You can also use an air fryer to crisp your veggies to perfection. 
  • Try new recipes. Websites for organizations like the American Heart Association have a vast selection of heart-healthy recipes. Many are healthy takes on classic recipes that are laden with calories and fat.
  • Portion size. The amount you eat certainly impacts your calorie intake, and if not monitored can lead to weight gain. Visit for a helpful guide on portion vs. serving size.

Remember moderation is the key to success! 

About the Idaho Potato Commission

Established in 1937, the Idaho Potato Commission is a state agency that is responsible for promoting and protecting the famous “Grown in Idaho®” seal, a federally registered trademark that assures consumers they are purchasing genuine, top-quality Idaho® potatoes. Idaho’s growing season of warm days and cool nights, ample mountain-fed irrigation and rich volcanic soil, give Idaho® potatoes their unique texture, taste and dependable performance. These ideal growing conditions are what differentiate Idaho® potatoes from potatoes grown in other states. For more information, visit