This Is the Healthiest Type of Potato

As the most popular vegetable in America, potatoes are an easy find at any grocery store across the country. In fact, you’re likely to discover several varieties of potatoes in the produce section. While many of us may have a tried-and-true type of potato we always reach for, it can be a fun culinary endeavor to diversify our potato purchases. And as the harvest season culminates, cozy recipe season commences, and holiday time approaches, potato varieties of all kinds are literally being pulled from the ground, ready to be enjoyed.

However, potatoes have gotten a bad rap over the years with rumors of low nutritional value or even negative health consequences—so much so that they’re often not even referred to as a vegetable. Is this rooted (pun intended) in truth? We’ve interviewed an expert to help determine whether potatoes are healthy food options, and if variety positively or negatively influences that verdict. This will help us discover whether or not there’s a healthiest type of potato.

Are Potatoes Healthy?

While this may come as a shock, the humble potato is actually an impressive source of an array of nutrients. Let’s take a look at the nutritional breakdown for taters, according the United States Department of Agriculture (USDA) database:

Potatoes, Skin-on, Raw (1 Medium, 213 grams)

Macronutrients
Calories: 164 calories
Protein: 4 grams (g)
Total Carbohydrates: 37 g
Fiber: 5 g
Fat: 0 g

Micronutrients
Niacin (Vitamin B3): 2.3 mg, 14 percent of Daily Value (DV)*
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 this, we can see that potatoes are an excellent source of several vitamins and minerals, including vitamin C, B vitamins, magnesium, iron, phosphorus, potassium, and copper. These work together to support immune, bone, blood, metabolic, and heart health, as well as proper growth and development.

Potatoes are also full of plant compounds, including phenolic compounds and flavonoids. Generally, these act as antioxidants in the body, helping to reduce inflammation and ward off disease-promoting free radical molecules.

Additionally, potatoes are a rich source of fiber, particularly insoluble fiber and resistant starch. “These types of fiber feed the bacteria in the gut and help improve digestive health, whereas resistant starch helps improve blood sugar control by slowing the rise in blood sugars after carbohydrates are consumed,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES. So, while spuds often receive negative press for their carbohydrate content, a decent portion of it is actually this health-boosting fiber. 

However, the big caveat with all of this nutrition is that most of it is found in the skin of the potato. When that skin is removed, what is left is effectively starch, which could make blood sugar management more difficult for those with metabolic concerns, like type 2 diabetes. “​​If you have diabetes or insulin resistance, you may need to moderate your portion sizes of potatoes (especially skin off), but do not need to avoid them,” Jaspan emphasizes.

Healthiest Types of Potatoes 

While the USDA doesn’t identify the type of potato in the above analysis, it’s reasonable to deduce that it’s your everyday yellow or possibly white potato. But are these properties and benefits ubiquitous across all the potato varieties? Let’s dive into the most popular kinds to find out.

Red Potatoes

Red potatoes are easy to spot at the grocery store, thanks to their muted dark red color, though the inside usually displays a creamy white or a light golden color. Nutritionally, they measure up pretty similarly to the above USDA potato, though have only 18 mg of vitamin C and 0.4 mg of vitamin B6. However, research has found them to have up to twice the amount of flavonoids compared to white potatoes, increasing their anti-inflammatory, immune-boosting capacity. “Red potatoes have a creamy and smooth interior and are slightly sweet, so they’re best roasted, grilled, or added to soups and stews,” Jaspan offers.

Sweet Potatoes

Sweet potatoes are classically characterized as being a much more nutritious choice compared to white potatoes, but is this really the case? Interestingly, sweet potatoes are actually part of the morning glory (Convolvulaceae) family, whereas white, red, Russet, and purple potatoes are all part of the nightshade (Solanaceae) family. Nutritionally, they offer more fiber (6 grams) and pantothenic acid (1.7 mg) than our “control” potatoes, adding to their gut, blood, and metabolic benefits. They also offer 1,489 mcg of vitamin A (166% DV) and beta-carotene, micronutrients not typically found in nightshade potatoes. Beta-carotene gives sweet potatoes their vibrant orange color, and in combination with vitamin A, supports optimal eye health. And while sweet potatoes are technically in a different plant family than other potatoes, they can be enjoyed in all the same ways—roasted, baked, made into gnocchi, or added to egg dishes, soups, stews, and even baked goods.

Purple Potatoes

One of the most beautiful potato varieties (in my opinion) is the purple potato, thanks to its deep violet hue. While the nutrition facts on purple potatoes are limited, the profile that we do have is very similar to that of regular potatoes. “However, purple potatoes contain the antioxidant anthocyanins, which gives them their purple color,” Jaspan explains. Anthocyanins have been shown to have positive effects on both heart and metabolic health. “Purple potatoes are also unique in their higher starch content, floury texture, and earthy, nutty flavor, making them a great complement to salads,” Jaspan adds.

White Potatoes

Nutritionally, white potatoes are extremely similar to those initially highlighted. However, they do contain lower amounts of vitamin C (19 mg) and B6 (0.4 mg), slightly reducing their positive effects on the immune, blood, and nervous system. “White potatoes have a medium starch content, are creamy on the inside, and make for excellent mashed potatoes,” Jaspan explains. Though, be sure to keep the skins on for maximum nutrition!

Russet Potatoes

When you picture fluffy loaded baked potatoes, nine times out of 10 you’re thinking of Russet potatoes. In terms of nutrition, these jacket potatoes are lower in fiber (3 g) and vitamin C (12 g) but otherwise are pretty much identical to USDA’s potato highlighted above. “Russet potatoes are your go-to potato for fluffy mashed potatoes or crispy oven-baked fries,” Jaspan also offers.

How to Buy the Healthiest Potatoes

Whether you’re headed to the local farm stand, farmer’s market, or supermarket, there are a few key characteristics to keep an eye out for when shopping for potatoes. They should feel firm, smooth, and slightly heavy to the touch. “The skin should also be free of large cuts, bruises, and discoloration,” Jaspan adds. 

Additionally, you want to see a uniform color across the potato, regardless of whether it’s a white, Russet, purple, sweet, or red variety. Green coloration in potatoes is a big red flag, however, as it indicates exposure to light and the presence of solanine, a bitter compound that can be harmful to health if eaten in large amounts.

Also, for culinary purposes, choose potatoes similar in size for even cooking and an aesthetically-pleasing presentation.

The Healthiest Potato

Given our nutritional comparison, you really can’t go wrong when it comes to choosing a potato variety. “There isn’t one healthiest type of potato, all varieties offer unique characteristics and nutritional profiles,” Jaspan concurs.

However, sweet potatoes do sneak ahead of the pack slightly, thanks to their increased fiber, pantothenic acid, beta-carotene, and vitamin A content—even though they are technically a morning glory and not a nightshade. 

But this doesn’t mean that sweet potatoes should be your only potato choice. Rather, a steady rotation of different varieties is the best way to obtain a range of beneficial nutrients. “The more variety of potatoes you eat, the more vitamins, minerals, and antioxidants you are consuming,” Jaspan agrees.