Do potatoes have any health benefits? The truth about this versatile vegetable

January 9, 2026 •

4 min read

While often demonized as unhealthy due to their starchy nature and association with fried foods, a 2022 review published in Frontiers in Nutrition highlights that potatoes can be part of a high-quality carbohydrate diet. So, do potatoes have any health benefits? The answer is a resounding yes, and it all depends on how they are prepared and enjoyed.

Quick Summary

This article explores the nutritional value of potatoes, highlighting their rich content of vitamins, minerals, and antioxidants. It delves into the benefits of resistant starch, methods for healthier preparation, and practical advice for incorporating potatoes into a balanced diet for improved health and weight management.

Key Points

Rich in Nutrients: Potatoes are a good source of potassium, vitamin C, and vitamin B6, especially when eaten with their skin.
Source of Resistant Starch: Cooking and then cooling potatoes increases their resistant starch content, which acts as a prebiotic to feed healthy gut bacteria and improve blood sugar control.
High Satiety Value: Boiled or baked potatoes are incredibly filling, which can help with appetite control and weight management.
Antioxidant Properties: Colored potatoes, like purple varieties, are high in powerful antioxidants that can help reduce inflammation and combat cellular damage.
Preparation Matters: Healthy preparation methods like baking, boiling, or roasting are key to reaping potato benefits, while frying adds unhealthy fats and calories.
Supports Weight Management: Including healthily prepared potatoes in moderation can be part of a weight-loss plan due to their high fiber content and ability to promote fullness.

A Nutritional Powerhouse in a Tuber

Contrary to popular low-carb diet myths, the humble potato is a nutrient-dense vegetable packed with essential vitamins, minerals, and plant-based compounds. When prepared healthily, they can be a valuable addition to your diet. A medium 5.3-ounce potato with the skin on provides a significant amount of nutrients for a modest 110 calories.

Essential Nutrients in Potatoes

Potatoes are surprisingly rich in several key nutrients that support overall health:

Vitamin C: An excellent source of this powerful antioxidant, a single medium potato can provide up to 30% of your daily recommended intake, which supports immune function and collagen production.
Potassium: Containing more potassium than a medium banana, a potato is a great source of this important electrolyte. Adequate potassium intake is crucial for maintaining proper heart function, muscle contractions, and regulating blood pressure.
Vitamin B6: Potatoes are a good source of vitamin B6, which plays a vital role in energy metabolism and nervous system function.
Fiber: Primarily found in the skin, dietary fiber from potatoes aids in digestion, promotes a feeling of fullness, and can help manage weight.

The Superpower of Resistant Starch

One of the most impressive health benefits of potatoes comes from their resistant starch content. Resistant starch is a type of fiber that isn't fully digested in the small intestine. Instead, it travels to the large intestine where it feeds beneficial gut bacteria, acting as a prebiotic.

Improved Gut Health: As gut bacteria ferment resistant starch, they produce short-chain fatty acids like butyrate, which are the primary fuel for the cells lining your colon. This process can reduce inflammation and improve overall digestive health.
Better Blood Sugar Control: Research shows that resistant starch can improve insulin sensitivity and help moderate blood sugar spikes after meals. This is particularly beneficial for individuals managing diabetes or seeking better blood sugar control. You can increase the resistant starch content by cooking potatoes and then allowing them to cool completely before eating.

The Role of Preparation and Type

While the potato itself is healthy, its preparation method can drastically alter its nutritional value. Healthier cooking methods retain more nutrients and prevent the addition of unhealthy fats and sodium.

Comparison of Potato Preparation Methods


Preparation Method	Impact on Nutrients	Caloric Impact	Notes
Boiling	Some water-soluble vitamins (like vitamin C) can be lost if peeled before cooking. Cooking with the skin on minimizes this loss.	Low	Best when cooked and cooled to increase resistant starch.
Baking/Roasting	Retains most nutrients, especially when the skin is left on.	Low to Moderate	Use minimal heart-healthy oil, like olive oil, and skip high-fat toppings.
Steaming	Excellent for nutrient preservation as there is no direct contact with water.	Low	Purest method, ensuring the maximum vitamin and mineral content.
Frying (Fries/Chips)	High heat and added oil destroy some nutrients and significantly increase fat and calorie content.	High	Very high in calories, unhealthy fats, and sodium. Contributes to weight gain.

The Colors of Health: Beyond the White Potato

Different varieties of potatoes offer unique nutritional profiles, particularly in their antioxidant content. While all potatoes are beneficial, some offer an extra boost.

Purple Potatoes: These vibrant spuds are rich in anthocyanins, powerful antioxidants also found in blueberries and blackberries. Anthocyanins have been linked to reducing inflammation, supporting brain health, and potentially reducing the risk of heart disease and certain cancers.
Sweet Potatoes: Though a different botanical family, sweet potatoes are also nutrient-dense, providing excellent fiber and a high dose of beta-carotene, which converts to Vitamin A.

Conclusion: Savor the Spud Wisely

So, are potatoes healthy? Yes, when eaten in moderation and prepared mindfully. By choosing healthy cooking methods like baking, boiling, or roasting, and by keeping the nutrient-rich skin on, you can harness a wealth of vitamins, minerals, and beneficial resistant starch. Pairing potatoes with other whole foods, like lean protein and non-starchy vegetables, creates a balanced and satisfying meal that supports everything from digestive health to weight management. The key is to move past outdated perceptions and embrace the potato for the nutritious and versatile food it truly is.

Recipes for Healthy Potato Meals

Herbed Roasted Potatoes: Toss baby potatoes (halved) with a tablespoon of olive oil, minced garlic, rosemary, salt, and pepper. Roast at 400°F until golden and tender.
Healthy Baked Potato with Ratatouille: Bake russet potatoes until tender. Top with a mix of sautéed zucchini, eggplant, bell peppers, tomatoes, and shallots. Finish with a dollop of low-fat Greek yogurt and chives.

For more healthy and creative potato recipes, explore resources like the Allrecipes website.

Please note: This article is for informational purposes only. Individuals with specific health conditions, such as diabetes or kidney disease, should consult a healthcare professional regarding their potato consumption.

Frequently Asked Questions

No, potatoes themselves are not fattening, as a plain medium potato is relatively low in calories and naturally fat-free. The weight gain often associated with potatoes comes from unhealthy preparation methods, such as deep frying, or from high-calorie toppings like butter, cheese, and sour cream.

Yes, eating the potato skin is healthier. The skin contains a significant portion of the potato's fiber, as well as many vitamins and minerals like potassium, iron, and vitamin C. Removing the skin strips away many of these valuable nutrients.

To increase resistant starch, cook your potatoes (by boiling, baking, or steaming) and then let them cool completely, ideally in the refrigerator overnight. This process, called retrogradation, converts some of the digestible starch into resistant starch. Reheating the potatoes afterwards will not reverse this change.

Both sweet and white potatoes are nutrient-dense and can be part of a healthy diet. While white potatoes contain more potassium, sweet potatoes are much higher in beta-carotene (Vitamin A). The best choice depends on the specific nutrients you want to prioritize in your meal.

Yes, people with diabetes can include potatoes in their diet. The American Diabetes Association (ADA) notes that starchy vegetables can be part of a balanced meal plan. The key is to monitor portion size, choose healthier cooking methods like boiling or baking, and be mindful of total carbohydrate intake.

The best cooking methods to maximize health benefits are steaming, boiling, or baking with the skin on. These methods preserve the vitamins and minerals while avoiding the high fat and calorie content associated with frying.

Yes, colored potatoes like purple and red varieties often contain higher levels of certain antioxidants, such as anthocyanins, compared to white-fleshed potatoes. These antioxidants can help fight free radicals and reduce inflammation in the body.