Despite their questionable reputation, white potatoes aren’t bad for you. One medium potato, baked with the skin, is under 200 calories and is a great source of fiber, vitamin C, B6 and potassium. Unlike white rice and bread, a skin-on potato is a “whole food”—it’s not processed or refined before it gets to you. Mind you, if you only eat potatoes fried or piled with butter and sour cream, all bets are off.

READ MORE: How to Make Potatoes Part of a Healthy Diet