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Potatoes are a staple of many people’s diets. Versatile, affordable and tasty, potatoes are, not surprisingly, included in myriad recipes.

Potatoes are underground tubers that grow on the roots of the potato plant. Potatoes are from the nightshade family, which means they’re related to tobacco and tomatoes. Potatoes are native to South America, and were likely brought to Europe, and later North America, by immigrants and tradespeople.

In addition to their versatility and flavor, potatoes happen to be nutritional powerhouses. Potatoes are one of the “good” carbohydrates because they are whole and complex. Whole carbs like potatoes are minimally processed and contain fiber found naturally, according to the health and wellness site Healthline. Carbohydrates are important for mental and physical performance because they provide the body with energy.

Here’s a deep look at what a serving of one potato provides in terms of nutritional benefits, courtesy of Potatoes USA.

• Moderate caloric content: The average potato contains just 110 calories. That makes potatoes part of a healthy, low-calorie eating plan.

• Vitamin C: Potatoes are very good sources of vitamin C, although people might not think of potatoes as a major source of this essential nutrient. One potato provides around 30 percent of the recommended daily value of vitamin C.

• Potassium: Each potato contains about 620 mg of potassium, which is more of this valuable nutrient than one gets from a banana.

• No cholesterol: Potatoes are cholesterol- and fat-free when boiled or baked. There are many ways to prepare and serve potatoes so they remain low in fat and cholesterol-free.

• Vitamin B and iron: One potato provides 10 percent DV of vitamin B and 6 percent DV of iron.

• Fiber: The highest level of fiber in potatoes is found in the skin. Dried skins are about 52 percent fiber. If you don’t eat the skin, one potato will offer around 7 percent DV of fiber.

• Sodium-free: Potatoes are a smart choice for those watching their sodium intake.

• Gluten-free: People with Celiac disease or those who have gluten intolerances can turn to potatoes to include starchy carbohydrates in their diets. They’re perfect as side dishes or dressed up with other ingredients to make a main course.