What does potatoes contribute to children's diets? 2026

The potato is one of the main sources of complex carbohydrates in our diet, that is, slowly absorbed carbohydrates, which are what make long-lasting “fuel” available to our body. Potatoes also contain starch, and by cooking them, as with other foods, we can create resistant starch, which has several benefits for the body, such as having better intestinal health, improving risk factors for cardiovascular diseases and being a good ally for burning fat.

The energy provided by the carbohydrates present in potatoes, pasta, flour, legumes, fruits and vegetables is so important that it is estimated that a balanced diet contains 55% carbohydrates, between 10 and 15% proteins and 33% fats. In other words, both adults and children should eat between 4 and 6 daily servings of foods rich in carbohydrates.

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In addition to starch, potatoes contain a high percentage of water, 77%, and are an important source of potassium and other minerals.

The potato and the introduction of solids

Although it is not necessary to follow a specific order in the introduction of foods into the baby's diet or give him crushed foods, the potato is one of the first that most children begin to try from six months onwards with complementary feeding, either because they try the food of the rest of the family when they begin to sit at the "grown-up" table, or in their first vegetable purees.

Do potatoes make you fat?

Contrary to popular belief, potatoes do not have a high caloric value: 100 grams of steamed potatoes (that is, 2 small potatoes the size of an egg) contain 80 calories. Of course, the potato absorbs a large part of the fat with which it is cooked, so fried or stewed it can triple its calories.

That's why the healthiest way to cook it is boiled, roasted or steamed, and with little salt.

Enpatatasalacarta.com reminds us that other types of preparations may have more calories, but within acceptable limits (for example, pureed or gratin, they contain between 94 and 100 kcal per 100 g) and they suggest tricks to make fried potatoes and chips, the favorites of many children, lighter: for example, cooking them in the oven with a little olive oil, boiling them first and then sautéing them with oil or with kitchen robots, which allow you to limit the amount of oil.

In any case, although French fries made in the traditional way do have a significant amount of calories, they are a nutritious food and there is no reason to eliminate them from children's diets, but rather to control their consumption.

A thousand and one recipes with potatoes for children

In addition to its nutritional values, the potato is economical and combines with almost all possible foods, either as a garnish or as part of stews, salads, stews and purees.

Hence its use in the diet of children and not so children is so extensive. Potatoes are easy to cook and are widely accepted by almost all children.

Are you looking for recipes for children with potatoes and a different touch? Try these:

• Potato crepes with syrup
• Potato, fish and carrot snail