Potatoes are the most popular vegetable in America and can be found at any grocery store across the country. You’ll see many types of potatoes in the produce section when you visit your local grocery store.
While many of us have our favorite potato variety, trying different types can be a fun and tasty experience.
With the harvest season ending, it’s the perfect time for is to get to know a bit more about this veg.
Over the years, potatoes have received a bad reputation. Some people think they are not nutritious or might even be unhealthy.
This negative view is so strong that some folks don’t even consider potatoes to be a vegetable. But is there any truth to these claims?
To get a better understanding of potatoes and their health benefits, we talked to an expert. Let’s find out if potatoes are healthy and which type might be the best choice.
Are Potatoes Healthy?
Surprisingly, potatoes are packed with a variety of nutrients. According to the United States Department of Agriculture (USDA), here’s what you get from one medium-sized potato (about 213 grams) with the skin on:
Nutritional Breakdown
- Calories: 164
- Protein: 4 grams
- Total Carbohydrates: 37 grams
- Fiber: 5 grams
- Fat: 0 grams
Vitamins and Minerals
- Vitamin C: 42 mg (47% of Daily Value)
- Vitamin B6: 0.6 mg (35% of Daily Value)
- Potassium: 905 mg (19% of Daily Value)
- Magnesium: 49 mg (12% of Daily Value)
- Iron: 1.7 mg (9% of Daily Value)
From this, you can see that potatoes are a great source of vitamins and minerals like vitamin C, B vitamins, magnesium, iron, and potassium.
These nutrients work together to support various aspects of health, including your immune system, bones, blood, metabolism, and heart health.
Potatoes also contain beneficial plant compounds, such as flavonoids and phenolic compounds. These compounds act as antioxidants in the body, helping to reduce inflammation and protect against diseases.
Another important aspect of potatoes is their fiber content. They are rich in insoluble fiber and resistant starch.
Rebecca Jaspan, a registered dietitian, explains that these types of fiber feed the healthy bacteria in your gut and help improve digestion.
Resistant starch is beneficial because it can help manage blood sugar levels by slowing down the rise in blood sugar after eating carbs.
So, even though potatoes are known for their carbohydrate content, a good portion of it comes from healthy fiber.
Of course, it’s important to note that most of the nutrients are found in the skin of the potato. If you peel a potato, you’re mostly left with starch, which can make it harder for some people to manage their blood sugar.
Jaspan advises that if you have diabetes or insulin resistance, you might want to watch how much potato you eat, especially if you peel them, but you don’t have to cut them out entirely.
What Are the Healthiest Types of Potatoes?
While the USDA doesn’t specify the type of potato in their analysis, it’s likely referring to the common yellow or white potatoes.
But do all potato varieties offer the same health benefits? Let’s take a closer look at some popular types of potatoes.
Red Potatoes
Red potatoes are easy to spot with their dark red skin and creamy white or light yellow inside. They have a similar nutritional profile to regular potatoes but contain less vitamin C and B6.
However, research shows that red potatoes have more flavonoids, which can enhance their anti-inflammatory and immune-boosting effects.
“Red potatoes are smooth and slightly sweet, making them great for roasting, grilling, or adding to soups and stews,” says Jaspan.
Sweet Potatoes
Sweet potatoes are often considered more nutritious than white potatoes. They belong to a different plant family, the morning glory family, while white, red, and purple potatoes are part of the nightshade family.
Nutritionally, sweet potatoes offer more fiber (6 grams) and pantothenic acid (1.7 mg) compared to regular potatoes.
They also provide a whopping 1,489 micrograms of vitamin A (which is 166% of your daily value) and beta-carotene, which gives them their bright orange color and supports eye health.
You can enjoy sweet potatoes in many ways, just like regular potatoes—baked, roasted, made into gnocchi, or added to soups and even desserts.
Purple Potatoes
Purple potatoes are stunning with their deep violet color. While we don’t have a lot of nutritional data on purple potatoes, they are similar to regular potatoes.
What makes them special is their high levels of antioxidants called anthocyanins, which are responsible for their purple color. These antioxidants can positively affect heart and metabolic health.
Purple potatoes also have a higher starch content, which gives them a floury texture and a nutty flavor, making them a nice addition to salads.
White Potatoes
White potatoes are nutritionally very similar to the medium potato mentioned earlier. They contain lower amounts of vitamin C and B6, which slightly reduces their benefits for your immune and nervous systems.
“White potatoes are creamy inside and work well for mashed potatoes,” Jaspan says. Just remember to keep the skins on to get the most nutrients!
Russet Potatoes
When you think of fluffy loaded baked potatoes, you probably picture Russet potatoes.
They are lower in fiber (3 grams) and vitamin C (12 mg) than other types but are otherwise similar in nutrition to regular potatoes.
“Russet potatoes are perfect for fluffy mashed potatoes or crispy baked fries,” Jaspan explains.
How to Choose the Healthiest Potatoes
When you’re shopping for potatoes, whether at a grocery store or a farmer’s market, there are some important things to look for. Choose potatoes that feel firm, smooth, and slightly heavy.
The skin should be free of large cuts, bruises, and discoloration.
Make sure the potatoes have a uniform color, whether they are red, white, Russet, or purple.
Be cautious if you see green spots on a potato; this means it has been exposed to light and may contain solanine, a compound that can be harmful in large amounts.
For even cooking and a nice presentation, try to pick potatoes that are similar in size.
The Healthiest Potato
After looking at the nutritional value of different types of potatoes, it’s clear that they all offer unique benefits. According to Jaspan, “There isn’t one healthiest type of potato; all varieties have their own characteristics and nutritional profiles.”
However, sweet potatoes stand out a bit due to their higher fiber, pantothenic acid, beta-carotene, and vitamin A levels. Even though they are not part of the same family as other potatoes, their nutrition is impressive.
That said, don’t limit yourself to just sweet potatoes. Eating a mix of different potato types is the best way to get a variety of nutrients.
“The more types of potatoes you eat, the more vitamins, minerals, and antioxidants you get,” Jaspan adds.
Conclusion
As you can see, potatoes are much healthier than many people think. With various types offering different nutritional benefits, they can be a valuable part of a balanced diet.
So next time you’re at the store, consider picking up a few different types of potatoes to enjoy their flavors and health benefits.
No matter which type you choose, you can feel good knowing that you’re adding a nutritious food to your meals!
