Potato, the most popular vegetable in the United States, are easy to find at any supermarket. You’ll likely find several varieties of potatoes in the produce section. While many of us have one variety of potatoes we always choose, it can be a fun culinary initiative to add variety to our potato purchases.
However, over the years, potatoes have gotten a bad rap due to rumors of low nutritional value or even adverse health effects, so much so that they are often not even mentioned as a vegetable. Is there any merit (pun intended) in this? We interviewed an expert who helped us determine whether potatoes are healthy food and whether variety affects that verdict positively or negatively. This will help us determine if there is a healthier type of potato.
Are Potatoes Healthy?
While it may seem surprising, the humble potato is an impressive source of many nutrients. Let’s take a look at the nutritional value of potatoes, according to the U.S. Department of Agriculture (USDA) database:
- Potato with skin, raw (1 medium, 213 grams)1
- Macronutrients
- Calories: 164 calories.
- Protein: 4 grams (g)
- Total Carbohydrate: 37 g
- Fiber: 5 g
- Fat: 0 g
- Micronutrients
- Niacin (vitamin B3): 2.3 mg, 14 percent DV (Daily Value)*2.
- Pantothenic acid (vitamin B5): 0.6 mg, 12% DV
- Vitamin B6: 0.6 mg, 35% DV
- Vitamin C: 42 mg, 47% DV
- Magnesium: 49 mg, 12% DV
- Iron: 1.7 mg, 9% DV
- Phosphorus: 121 mg, 10% DV
- Potassium: 905 mg, 19% DV
- Copper: 0.2 mg, 22% DV
From here, we can see that potatoes are an outstanding source of vitamins and minerals, including vitamins C and B vitamins, magnesium, iron, phosphorus, potassium, and copper. They work together to support a healthy immune system, bones, blood, metabolism, heart, and proper growth and development.
Potatoes are also rich in plant compounds, including phenolic compounds and flavonoids. These generally act as antioxidants in the body, helping reduce inflammation and preventing disease-promoting free radical molecules.
However, the big downside to all of these nutrients is that most of them are found in the potato skin. When you remove that skin, you’re left with starch, which can make it difficult to control blood sugar for those with metabolic issues like type 2 diabetes. “If you have diabetes or insulin resistance, you may want to eat potatoes in moderation (especially without the skin), but you don’t need to avoid them,” Jaspan emphasizes.
The Healthiest Types of Potatoes
While the USDA doesn’t specify the type of potato in the analysis above, it’s reasonable to assume it’s your everyday yellow or perhaps white potato. But are these properties and benefits present in all potato varieties? Let’s dive into the most popular types to find out.
red potatoes
Red potatoes are easy to spot in the supermarket thanks to their dull, deep red color, although the inside is usually creamy white or light golden. Nutritionally, they are very similar to the USDA potatoes mentioned above, although they only contain 18 mg of vitamin C then 0.4 mg of vitamin B6. However, studies have shown that they contain twice as many flavonoids as white potatoes, which increases their anti-inflammatory and immune-boosting properties. “Red potatoes have a soft, creamy interior and are slightly sweet, so they are best roasted, grilled, or added to soups and stews,” suggests Jaspan.
Yams
Sweet potatoes are traditionally considered much more nutritious than white potatoes, but are they? Sweet potatoes are part of the morning glory family (Convolvulaceae), while white, russet, red, and purple potatoes are all part of the nightshade family (Solanaceae).
Nutritionally, they contain more fiber (6 grams) and pantothenic acid (1.7 mg) than our “control” potatoes, increasing their gut, blood, and metabolic health benefits.
They also contain 1,489 mcg of vitamin A (166 percent of the daily value) and beta-carotene, micronutrients not typically found in nightshade potatoes. Beta-carotene gives sweet potatoes their vibrant orange color and works with vitamin A to support optimal eye health.
Purple Potatoes
One of the most beautiful varieties of potatoes (in my opinion) is the purple potato, thanks to its deep purple hue. “However, purple potatoes contain antioxidants called anthocyanins, which give them their purple color,” explains Jaspan. Anthocyanins have been shown to affect both heart and metabolic health positively. “Purple potatoes are also unique due to their higher starch content, starchy texture, and earthy, nutty flavor, making them a great addition to salads,” adds Jaspan.
white potatoes
Nutritionally, white potatoes are highly similar to the original potato. However, they contain lower amounts of vitamin C (19 mg) and B6 (0.4 mg), which somewhat reduces their positive effects on the immune, circulatory, and nervous systems. “White potatoes have medium starch content, are creamy on the inside, and are great for mashing,” explains Jaspan. Be sure to keep the skin on for maximum nutrition, though!
Red Potatoes
When you picture a plump, fluffy baked potato, nine times out of ten, you’re thinking of russet potatoes. Nutritionally, these baked potatoes contain less fiber (3g) and vitamin C (12g) but are virtually identical to the USDA potatoes above. “Russet potatoes are the faultless potato for making fluffy mashed potatoes or crispy baked chips,” Jaspan also suggests.
How to Buy the Healthiest Potatoes
Whether you’re heading to a local produce stand, a farmers market, or a supermarket, there are key features to look for when buying potatoes. They should be firm, soft, and slightly heavy to the touch. “There should also be no major cuts, bruises or discoloration on the skin,” adds Jaspan.
Also, it’s best to see uniform color throughout the potato, whether white, russet, purple, sweet, or red. However, green discoloration is a red flag, as it indicates exposure to light and solanine, a bitter compound that can harm health if consumed in large quantities.
Also, for culinary purposes, choose potatoes that are uniform in size for even cooking and performance.
The Healthiest Potato
Based on our nutritional comparison, you can’t go wrong when choosing a potato variety. “There’s no healthier potato variety, and each variety has its own unique face and nutritional profile,” agrees Jaspan.
However, sweet potatoes come out on top, with more fiber, pantothenic acid, beta-carotene, and vitamin A, even though they’re technically morning glory and not nightshade.
But that doesn’t mean sweet potatoes should be your only potato option. Instead, rotating between varieties is the best way to get various healthy nutrients. “The more variety of potatoes you eat, the more vitamins, minerals, and antioxidants you’ll consume,” agrees Jaspan.