A potato is a power-packed nutritional package. One medium potato (about 51⁄2 oz.) has only 100 calories and is fat-free and super-low in sodium. It may surprise you that one spud has twice as much potassium as a banana, is a great source of vitamin C, and offers a good amount of vitamin B6 and dietary fiber.

Healthy Spin on Skins
Save yourself a prep step whenever possible and skip peeling potatoes—just be sure to scrub them right before cooking. The peel is a good source of dietary fiber, and just under the peel you’ll find the highest concentration of nutrients. If the recipe calls for peeling (especially for potatoes being cooked in the microwave), don’t use a paring knife. Instead use a vegetable peeler to remove the thinnest amount of peel.

"A New Side to Potatoes" is from the April 2008 issue of Southern Living.