Food Facts · Your food guide
Potatoes
A two-part guide to sweet and white potatoes, their nutrients, example portions and cooking choices.
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Part 1: Nutrition Spotlight: Sweet & White Potatoes
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Two nutritious carbohydrate choices.
Sweet potato
Orange flesh provides beta-carotene, which the body converts to vitamin A.
White potato
Provides potassium and vitamin C. Nutritious, affordable and versatile.
Carbohydrate energy
Both provide fuel for daily activity and exercise.
Fibre in both
Both provide fibre. Keep the skins on for more.
Both can be healthy choices
Portion size, cooking and toppings matter. Enjoy variety across your week.
Part 2: Sweet & White Potatoes: Benefits & Portions
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Example portion
200 g raw weight: ~150–200 kcal. Either type, before added fats.
Vision & immunity
Orange sweet potato provides beta-carotene. Vitamin A supports normal vision and immunity.
Muscle & nerve function
Both provide potassium, which supports normal muscle and nerve function.
Fullness & gut health
Fibre supports bowel regularity and can help you feel satisfied.
Cooking & toppings matter
Boil, bake or air-fry; measure added fats. 10 g oil adds ~90 kcal. Serve with protein and vegetables.
Calories vary by variety. Adjust portions to your needs.