Potatoes are nutrient-dense, non-fattening, and have a reasonable amount of calories. Include them in your regular meals so that the body receives a good supply of carbohydrates, dietary fibers, and essential minerals such as copper, magnesium, and iron. In India, potatoes are probably the second-most consumed vegetables after onions. NUTRIENT CONTENT : Excellent source of vitamin C, Good source of potassium, Sodium and Cholesterol free, Good source of vitamin B6, Fat-free.