Why Isn't Potato One of Your 5 a Day?

November 26, 2025 •

3 min read

According to the World Cancer Research Fund, potatoes, yams, and plantains do not count towards your '5 a day' because they are classified as starchy carbohydrates. This clarification often surprises people who assume all vegetables are equal in the quest for their daily five portions of fruits and vegetables. While potatoes are undoubtedly a healthy and versatile part of a balanced diet, their nutritional role is different from that of non-starchy vegetables, which is the key to understanding why they are excluded from the official count.

Quick Summary

An explanation of why potatoes are excluded from the official '5 a day' count. Explore the difference between starchy and non-starchy vegetables, the unique nutritional benefits of potatoes, and how to incorporate them healthily into your diet alongside other fruits and vegetables.

Key Points

Starchy vs. Non-Starchy: The reason is that potatoes are considered starchy carbohydrates, which provide energy like bread or pasta, not the broader range of nutrients targeted by the '5 a day' campaign.
Nutritional Value Remains High: Despite not counting towards the target, potatoes are a healthy food, rich in potassium, vitamin C, and fibre, especially when eaten with the skin.
Dietary Balance is Key: The '5 a day' rule's purpose is to promote dietary diversity. By distinguishing potatoes, it encourages the consumption of a wider variety of fruits and non-starchy vegetables.
Cooking Methods Matter: The health benefits of potatoes are maximised through healthy cooking methods like baking, boiling, or steaming, rather than frying.
Alternative '5 a Day' Options: Other root vegetables like sweet potatoes and parsnips are counted towards the '5 a day' goal because they are usually eaten in addition to, not in place of, a starchy component.
Resistant Starch Benefits: Cooking and cooling potatoes can increase their resistant starch content, which acts like fibre and promotes gut health.

The Core Reason: Starch and Carbohydrates

Potatoes are a staple food for many cultures worldwide and are packed with nutrients like potassium and vitamin C. However, the fundamental reason they are not counted towards the '5 a day' target is their classification as a starchy food. Health guidelines treat potatoes, yams, and cassava in a similar category to bread, pasta, and rice—as sources of carbohydrate, or starch, rather than as vegetables for the '5 a day' target. The '5 a day' campaign focuses on increasing the consumption of fruits and non-starchy vegetables, which provide a different nutritional profile, including higher fibre and diverse micronutrients relative to their carbohydrate content.

The Difference Between Starchy and Non-Starchy Vegetables

To grasp this distinction, it is helpful to understand the nutritional differences between starchy and non-starchy vegetables. Starchy vegetables, including potatoes, corn, and peas, have a higher carbohydrate and calorie content, providing a significant energy source. Non-starchy vegetables, such as leafy greens, broccoli, and peppers, are generally lower in calories and carbs but high in water and dietary fibre. Both are vital for a healthy diet, but they serve different purposes. By classifying potatoes as a starchy food, health organizations encourage people to get their '5 a day' from a wider variety of sources and to think of potatoes as the energy-providing component of a meal, similar to a portion of rice or pasta.

Comparison: Potato vs. Non-Starchy Vegetable


Feature	Potato (Starchy Vegetable)	Broccoli (Non-Starchy Vegetable)
Primary Function	Source of energy/carbohydrates	Source of vitamins, minerals, and fiber
Carbohydrate Content	Higher (approx. 26g per medium potato)	Lower (approx. 6g per cup)
Calorie Count	Higher (approx. 110 calories per medium potato)	Lower (approx. 31 calories per cup)
Fiber Contribution	Moderate, especially with skin	Higher relative to calorie count
Key Nutrients	Potassium, Vitamin C, Vitamin B6	Vitamin C, Vitamin K, Folate
'5 a Day' Count	Does not count	Counts as one portion

What This Means for Your Diet

This classification does not diminish the nutritional value of potatoes, which remain an important part of a balanced diet. A medium, skin-on baked potato provides a significant amount of vitamin C, potassium, and fibre. The issue is not that potatoes are unhealthy, but that if they were included in the '5 a day' count, people might rely on them as their primary vegetable source, potentially neglecting the wider array of nutrients found in other vegetables. The goal of the '5 a day' initiative is to promote dietary diversity and increase the intake of micronutrients from a wide range of produce.

To ensure a varied and nutrient-dense diet, consider incorporating potatoes alongside other vegetables rather than in place of them. For instance, a meal could feature a smaller portion of roasted potatoes accompanied by a large, colourful salad or steamed green vegetables.

Making Smarter Potato Choices

Embrace the skin: A significant portion of the potato's fibre and nutrients, including potassium, is found in its skin. Eating the skin of baked or boiled potatoes maximises nutritional intake.
Opt for healthier cooking methods: Baking, boiling, and steaming are preferable to frying, which adds unnecessary fat and calories.
Cool cooked potatoes: Cooling cooked potatoes can increase their resistant starch content. This type of starch feeds beneficial gut bacteria and has been linked to improved blood sugar control.
Explore other starchy vegetables: While they don't count for '5 a day', foods like sweet potatoes, parsnips, and winter squash offer similar energy benefits and do count. Sweet potatoes, in particular, are rich in vitamin A.

Conclusion

Understanding why isn't potato one of your 5 a day is about appreciating its role in a balanced diet rather than viewing it as a negative. Potatoes are a valuable source of energy and several key nutrients, but they are nutritionally distinct from non-starchy vegetables. Health guidelines distinguish them to encourage people to consume a broad spectrum of fruits and vegetables, ensuring a diverse intake of vitamins, minerals, and fibre. By incorporating both starchy and non-starchy vegetables wisely, you can enjoy the benefits of potatoes while still meeting your '5 a day' goal for overall health and well-being. The key is balance, variety, and thoughtful preparation.

Sources

NHS, '5 a day: what counts?', https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/

Frequently Asked Questions

Potatoes are excluded from the '5 a day' vegetable count because they are classified as a starchy carbohydrate, similar to pasta or rice. Health guidelines designate them as a primary energy source rather than a micronutrient-rich vegetable.

No, this does not mean potatoes are unhealthy. They are a nutritious food, providing essential nutrients like potassium, vitamin C, and fiber. The classification simply helps to promote a greater variety of fruit and vegetable intake for a diverse nutrient profile.

Yes, unlike white potatoes, sweet potatoes are counted as one of your '5 a day'. This is because they are typically consumed in addition to a main starchy carbohydrate, rather than in its place.

While potatoes offer many nutrients, relying on them exclusively would mean missing out on the wide range of vitamins, minerals, and fibre found in other fruits and non-starchy vegetables. A varied diet is crucial for optimal health.

Yes, besides potatoes, other starchy foods like yams, cassava, and plantains also do not count towards the '5 a day' target. They are also considered primarily starchy carbohydrates.

To eat potatoes more healthily, bake, boil, or steam them instead of frying. Leave the skin on to maximise fibre and nutrient intake. For example, a skin-on jacket potato is a great option.

You can enjoy potatoes as your main carbohydrate source while also adding non-starchy vegetables to your meal. For instance, pair roasted potatoes with a large side of broccoli or a salad to ensure you get a wider nutrient range.