Is it good to eat potatoes for breakfast?

November 22, 2025 •

5 min read

According to a 2016 study published in the European Journal of Clinical Nutrition, boiled potatoes were found to be one of the most satiating foods tested, surpassing others like brown rice and pasta. This filling quality makes them a compelling option for a satisfying morning meal. So, is it good to eat potatoes for breakfast? The answer depends largely on preparation and portion size.

Quick Summary

This article examines the nutritional benefits and potential downsides of including potatoes in your morning routine, including how preparation methods impact their healthfulness and effect on blood sugar. Practical tips and healthy recipe ideas are also provided.

Key Points

Rich in Nutrients: Potatoes are a great source of potassium, vitamin C, and B6, especially when the skin is left on.
Supports Satiety: The complex carbohydrates and resistant starch in potatoes promote feelings of fullness and provide sustained energy throughout the morning.
Watch the Preparation: Frying and adding high-fat toppings can turn a healthy potato into a high-calorie, unhealthy option.
Manage Blood Sugar: Though potatoes can have a high glycemic index, cooking methods and pairing with protein/fats can help regulate blood sugar, especially when cooled after cooking.
Promotes Gut Health: The fiber and resistant starch in potatoes act as a prebiotic, supporting healthy gut bacteria and digestion.
Incorporate into Balanced Meals: For optimal nutrition and fullness, always pair potatoes with a source of lean protein and healthy fats.
Easy and Affordable: As a budget-friendly food, potatoes offer great versatility for creating satisfying and healthy breakfast dishes.

The Case for Potatoes as a Breakfast Food

Potatoes often get a bad rap due to their association with unhealthy preparations like greasy hash browns or french fries. However, when prepared healthfully, they are a nutrient-dense and versatile vegetable that can be a great addition to your breakfast.

Nutritional Powerhouse

A single medium-sized potato with the skin on is packed with vitamins and minerals. They are an excellent source of vitamin C, which boosts the immune system, and provide more potassium than a medium banana, a key electrolyte for muscle and nervous system function. They also offer a good dose of vitamin B6, which is important for energy metabolism.

Promotes Satiety and Sustained Energy

The complex carbohydrates in potatoes provide a slow and steady release of energy, which can help keep you full and energized throughout the morning without the crash associated with simple sugars. A specific type of carbohydrate called resistant starch, which is increased when potatoes are cooked and then cooled, acts like fiber and further contributes to fullness and supports gut health.

Gut-Friendly Properties

The fiber content, particularly the resistant starch, acts as a prebiotic, feeding the beneficial bacteria in your gut. This can improve digestive health and regularity. The anti-inflammatory properties of potatoes may also help soothe the stomach.

Budget-Friendly and Versatile

Potatoes are an affordable food item that can be prepared in numerous healthy ways to suit your taste. From baking and roasting to mashing and boiling, they offer a solid foundation for a creative and delicious morning meal.

The Downsides and How to Mitigate Them

While potatoes offer many benefits, there are potential drawbacks to consider, especially concerning their impact on blood sugar and calorie intake.

High Glycemic Index (GI)

Potatoes, particularly starchy varieties and those that are heavily cooked, can have a high glycemic index (GI), meaning they can cause a rapid spike in blood sugar levels. This is especially concerning for individuals with diabetes. However, several factors can lower the GI, such as the preparation method, type of potato, and what it's paired with. Allowing boiled or baked potatoes to cool increases their resistant starch content, which in turn lowers the GI.

High-Calorie Toppings

The most common pitfall of eating potatoes is the addition of unhealthy toppings. Piling on cheese, bacon, and sour cream can turn an otherwise healthy potato into a high-fat, high-calorie meal that contributes to weight gain. The preparation method is also crucial, with fried potatoes being significantly higher in calories and fat than baked or boiled versions.

Nutrient Imbalance

If potatoes are eaten in isolation, they can lead to a nutrient imbalance, potentially limiting intake of other essential nutrients like protein and healthy fats. This can also cause you to feel hungry again sooner. It's best to incorporate potatoes as part of a balanced breakfast that includes protein and other vegetables.

Making Your Potato Breakfast Healthy

Here are some tips and ideas for making a delicious and nutritious potato breakfast.

Choose the Right Potato: While all potatoes are nutritious, varieties like new potatoes or colored-flesh potatoes often contain more antioxidants. Sweet potatoes also offer additional vitamin A.
Opt for Healthy Cooking Methods: Boiling, baking, or roasting are the healthiest ways to prepare potatoes, as they don't require excess oil.
Pair with Protein and Healthy Fats: To slow the absorption of carbohydrates and prevent blood sugar spikes, pair your potatoes with a source of protein (like eggs, chicken, or beans) and healthy fat (like olive oil or avocado).
Leave the Skin On: The potato's skin contains a significant portion of its fiber and nutrients, including antioxidants. Always wash thoroughly and leave the skin on for maximum benefit.
Cool Cooked Potatoes: If you are particularly concerned about blood sugar, cooking potatoes a day ahead and letting them cool can increase their resistant starch content and lower their glycemic impact.

Comparison Table: Potatoes vs. Oatmeal for Breakfast


Feature	Plain Boiled White Potato (approx. 150g)	Plain Cooked Oatmeal (approx. 1 cup)
Carbohydrates	High (approx. 20-30g)	High (approx. 27g)
Protein	Moderate (approx. 3-4g)	Moderate (approx. 6g)
Fiber	Good Source (approx. 2-4g)	Excellent Source (approx. 4g)
Vitamins & Minerals	Excellent source of Vitamin C & Potassium; Good source of Vitamin B6	Good source of Manganese, Phosphorus, Magnesium, and B-vitamins
GI/GL	Generally higher GI, but can be lowered by cooling and pairing	Lower GI/GL than most potatoes, but depends on processing (instant vs. steel cut)
Satiety	Very high ranking on satiety index	Very good, especially with high fiber content

Healthy Potato Breakfast Recipe Ideas

Simple Potato Hash: Dice potatoes and roast them in the oven with olive oil, bell peppers, and onions. Season with paprika and black pepper. Serve with a side of scrambled eggs or a tofu scramble for added protein.
Breakfast Burrito: Fill a whole-wheat tortilla with roasted potatoes, black beans, salsa, and scrambled eggs. Add a few slices of avocado for healthy fats.
Sweet Potato Toast: Slice sweet potatoes into half-inch planks, brush with coconut oil, and bake or toast until soft. Top with avocado, a sprinkle of salt, and red pepper flakes.
Potato and Vegetable Frittata: Combine par-cooked potatoes with sautéed spinach, mushrooms, and whisked eggs. Bake until set and enjoy a protein-packed, veggie-filled morning meal.
Roasted Potato Bowl: Create a bowl with a base of roasted potatoes, topped with a soft-boiled egg, cherry tomatoes, and a drizzle of olive oil. Add some fresh herbs for a flavor boost.

Conclusion: A Smart Choice with Mindful Preparation

Is it good to eat potatoes for breakfast? The clear answer is yes, with the right approach. By opting for healthy cooking methods like boiling, baking, or roasting, pairing them with a balanced mix of protein and healthy fats, and keeping the skin on for maximum nutrients, potatoes can be a fantastic, filling, and nutritious start to your day. Avoid heavily fried versions and excessive high-fat toppings to keep your breakfast on the healthy track. For more detailed nutritional information and guidance on making personalized dietary choices, consulting an expert is always recommended. Academy of Nutrition and Dietetics

Frequently Asked Questions

Yes, people with diabetes can eat potatoes, but it requires mindful preparation and portion control. Pairing potatoes with protein and healthy fats helps slow sugar absorption. Choosing low-glycemic varieties like Nicola or Carisma and cooling cooked potatoes to increase resistant starch are also beneficial.

Both sweet and white potatoes are highly nutritious, with each offering unique benefits. Sweet potatoes are richer in vitamin A, while white potatoes contain more potassium. The healthiest choice depends more on the cooking method and what you pair it with, rather than the type of potato.

The healthiest ways to cook potatoes are boiling, baking, or roasting. These methods do not require excessive oil or fat. Leaving the skin on during cooking preserves fiber and nutrients. Air-frying is also a good option.

To make your breakfast potatoes more filling, ensure you include the skin for fiber and pair them with a lean protein source, like eggs or chicken sausage, and healthy fats, such as avocado or a drizzle of olive oil. The combination of carbs, protein, and fat will increase satiety.

Potatoes themselves are not fattening, as they are naturally low in calories and fat when cooked simply. Weight gain is typically associated with unhealthy preparation methods (frying) and high-calorie toppings (cheese, butter, bacon). Mindful preparation and portion control are key.

Regular starch is easily digested and rapidly converted to glucose, causing blood sugar spikes. Resistant starch, which increases when potatoes are cooked and then cooled, ferments in the large intestine like fiber, promoting gut health and a more moderate blood sugar response.

Yes, as part of a varied and balanced diet. Eating potatoes every day, when prepared healthily, can provide essential nutrients. However, it's important to also consume a wide range of other foods to ensure you don't develop nutrient imbalances.