Why don't potatoes count toward your 5 A Day? Unpacking the nutrition diet guideline

November 8, 2025 •

4 min read

According to the NHS, potatoes are classified as a starchy food, not a vegetable, which is why they don't count toward your 5 A Day. This is because their primary nutritional role is as a source of energy-rich carbohydrates, often replacing other staples like rice or pasta in a meal.

Quick Summary

Potatoes are nutritionally categorized as a starchy food, similar to bread or pasta, and are therefore excluded from the '5 A Day' fruit and vegetable count. They still play an important role in a balanced diet, offering valuable nutrients, but their consumption should be balanced with a variety of fruits and non-starchy vegetables.

Key Points

Starchy vs. Non-starchy: Potatoes are energy-rich starchy carbs, grouped with foods like rice and pasta, unlike low-calorie non-starchy vegetables.
Meal Function: Their role in a meal is to provide energy, replacing other staple carbohydrates, rather than serving as a portion of added vegetables.
Nutrient Rich: Despite their classification, potatoes offer significant amounts of potassium, vitamin C, and fiber (especially with the skin on).
Preparation is Key: The health impact of potatoes largely depends on how they are cooked; baking or boiling is far healthier than frying.
Variety is Important: It is crucial to consume a wide range of fruits and non-starchy vegetables to achieve a broad spectrum of nutrients and meet the '5 A Day' goal.
Sweet Potatoes Differ: Unlike regular potatoes, sweet potatoes and parsnips generally count towards your '5 A Day' portion.
Moderation and Balance: When eaten in moderation and prepared healthily, potatoes can be part of a nutritious and balanced diet.

Understanding the '5 A Day' Rule

The '5 A Day' recommendation originated from health campaigns designed to encourage people to eat more fruits and vegetables to reduce the risk of serious health problems, such as heart disease, stroke, and certain cancers. Fruits and vegetables are typically low in calories and high in nutrients, and the '5 A Day' message helps emphasize their importance in the diet. The distinction lies in how different food groups contribute to our overall nutrition.

The Classification of Potatoes

Potatoes are often mistakenly considered part of the vegetable count because they grow underground. However, from a nutritional and dietary perspective, they are primarily a source of carbohydrates and are grouped with other starchy foods. These include items like rice, pasta, bread, and other root vegetables like cassava and yams. The key reason for this classification is how they function within a meal: they provide the bulk of the meal's energy, serving as the starchy component rather than a side portion of low-calorie, micronutrient-dense produce.

Starchy vs. Non-Starchy Vegetables

The difference between starchy and non-starchy vegetables is fundamental to understanding the '5 A Day' rule. This distinction is based on their carbohydrate and energy content. Starchy vegetables generally have more calories and a higher carbohydrate content per serving than non-starchy varieties, which are typically much lower in calories and higher in water content. A balanced diet includes both, but they serve different purposes. Non-starchy vegetables, such as leafy greens, broccoli, and peppers, contribute to the '5 A Day' count due to their high vitamin, mineral, and fiber content with minimal calories.

The Nutritional Profile of a Potato

Despite their classification, potatoes are a nutrient-dense food with several important health benefits, especially when consumed with the skin on. They are a valuable source of several key nutrients:

Potassium: A medium potato contains more potassium than a banana, an important electrolyte for muscle function and blood pressure regulation.
Vitamin C: Historically, potatoes were a crucial source of vitamin C, and they still provide a significant amount of the daily recommended intake.
Fiber: Leaving the skin on dramatically increases the fiber content, which is beneficial for digestive health.
Antioxidants: Different varieties, particularly colored potatoes like purple and red ones, contain antioxidants like anthocyanins that may reduce the risk of certain chronic diseases.

How Preparation Method Impacts Nutrition

The health reputation of potatoes is often negatively influenced by how they are cooked and served. The healthiest preparation methods, such as baking, boiling, or steaming, retain more of the potato's nutrients and avoid excessive added fats and sodium. Conversely, frying potatoes, such as in the case of french fries or potato chips, increases their calorie and fat content significantly, undermining their natural nutritional benefits.

Comparison of Starchy and Non-Starchy Vegetables


Feature	Potato (Starchy)	Sweet Potato (Starchy)	Broccoli (Non-Starchy)
Energy Source	Primary carbohydrate source, similar to rice.	Primary carbohydrate source.	Secondary carbohydrate source; low calorie density.
Key Vitamins	Vitamin C, Vitamin B6.	Vitamin A, Vitamin C.	Vitamin C, Vitamin K.
Key Minerals	Potassium, Manganese.	Potassium, Manganese.	Potassium, Folate.
Fiber Content	Moderate, especially with skin.	High, especially with skin.	High.
'5 A Day' Inclusion	Does not count.	Counts towards '5 A Day'.	Counts towards '5 A Day'.

The Role of Sweet Potatoes

Interestingly, sweet potatoes do count towards your '5 A Day'. This can be a point of confusion for many. The reasoning is that sweet potatoes, parsnips, and turnips are typically consumed in addition to the starchy food part of a meal, not in place of it. This subtle dietary role is what sets them apart in the official guidelines. Additionally, sweet potatoes offer different nutritional benefits, such as a much higher vitamin A content, compared to their white-fleshed counterparts.

Incorporating Potatoes into a Healthy Diet

For a balanced diet, potatoes should be treated as a high-quality carbohydrate source rather than as a vegetable portion. This means they can be a nutritious part of a meal when paired with plenty of other fruits and vegetables. For example, instead of a main course of french fries, opt for a baked potato served with a large side salad or steamed greens. The key is to consume a wide variety of different fruits and vegetables to ensure you get a broad spectrum of vitamins, minerals, and antioxidants.

Furthermore, focusing on preparation is vital. Simply boiling or baking a potato with the skin on is a much healthier option than deep-frying. For instance, creating a potato salad with boiled, cooled potatoes increases its resistant starch content, which has several health benefits for gut bacteria. By being mindful of preparation and portion size, you can enjoy the nutritional benefits of potatoes without compromising your overall dietary goals. For more details on the nutritional guidelines, visit the official NHS website for their '5 A Day' program.

Conclusion

In summary, the reason why potatoes don't count toward your 5 A Day is based on their nutritional classification as a starchy food, which serves as a primary energy source, similar to pasta or rice. While they are a valuable source of nutrients like potassium and vitamin C, they are not a substitute for the high-volume, low-calorie, and diverse range of nutrients found in non-starchy fruits and vegetables. By understanding this distinction and focusing on healthy preparation, you can enjoy potatoes as a beneficial part of a balanced and varied diet, without relying on them to fulfill your '5 A Day' target.

Frequently Asked Questions

Yes, unlike regular white potatoes, sweet potatoes, parsnips, and turnips do count towards your '5 A Day'. This is because they are typically consumed as a side vegetable in addition to the starchy component of a meal, not as the main source of carbohydrates.

No, potatoes are not inherently unhealthy. They are a good source of fiber, vitamin C, and potassium. Their health value depends on the cooking method and what they are served with. Fried potatoes or those loaded with high-fat toppings are less healthy than baked or boiled ones.

The main difference lies in their carbohydrate and calorie content. Starchy vegetables, like potatoes and corn, are higher in carbohydrates and calories. Non-starchy vegetables, such as broccoli, leafy greens, and cucumbers, are lower in both, offering more vitamins and minerals per calorie.

The distinction is based on their nutritional role. Potatoes are a significant source of energy and are often eaten as the starchy, carbohydrate-based part of a meal, similar to rice or pasta. The '5 A Day' recommendation focuses on adding extra, low-calorie, nutrient-rich produce to the diet.

Yes, you can increase a potato's resistant starch content by cooking it and then letting it cool down before eating it. For example, using cooked and chilled potatoes in a potato salad can boost the resistant starch, which benefits gut health.

Choose healthy cooking methods like baking, boiling, or steaming instead of frying. Leave the skin on, as it contains a significant amount of fiber and nutrients. Be mindful of high-calorie additions like excessive butter, sour cream, or cheese, and serve them alongside plenty of other vegetables.

Some potatoes have a high glycemic index, which can cause a rapid increase in blood sugar. However, the GI can vary depending on the potato variety and preparation method. Consuming potatoes as part of a balanced meal with fiber and protein can help mitigate blood sugar spikes, making them suitable for most people in moderation.