Nutrition Diet: What is the healthiest potato to eat?

October 3, 2025 •

4 min read

Boiled potatoes were found to be the most satiating food in a landmark study, providing significant fullness for fewer calories than other foods tested. While this is a great start, figuring out what is the healthiest potato to eat requires looking at specific nutritional benefits and preparation methods.

Quick Summary

The healthiest potato varies based on specific nutritional goals. Colorful varieties like sweet and purple potatoes offer more antioxidants, while all types provide essential vitamins and fiber. Proper cooking methods and portion control are key to maximizing health benefits.

Key Points

Colorful Potatoes are Antioxidant-Rich: Purple potatoes are packed with anthocyanins, while sweet potatoes offer high levels of beta-carotene, both powerful antioxidants.
Cooking Method is Crucial: Baking, boiling, and steaming are the healthiest cooking methods, preserving nutrients while avoiding excess fat from frying.
Eat the Skin: A significant portion of a potato's fiber, vitamins, and minerals are concentrated in its skin, so eat it whenever possible.
Resistant Starch Benefits Gut Health: Cooling cooked potatoes increases their resistant starch, which improves gut health and helps regulate blood sugar.
White Potatoes are Nutrient-Dense: Often overlooked, white potatoes are excellent sources of Vitamin C and potassium and are incredibly filling.
Healthy Toppings are Important: Avoid high-fat toppings like butter and sour cream, opting instead for healthy alternatives like Greek yogurt, herbs, and vegetables.

The Nutritious Truth About Potatoes

For a long time, potatoes have suffered from a bad reputation, often being lumped into the "unhealthy carbs" category due to high-fat preparations like french fries and chips. However, when prepared correctly, potatoes are a nutrient-dense and satisfying part of a healthy diet. The question of the "healthiest" potato is complex, as different varieties offer different nutritional strengths. Ultimately, the best choice depends on what vitamins, minerals, and phytonutrients you prioritize.

The Power of Purple Potatoes

Purple potatoes are perhaps the standout choice for their antioxidant content. Their vibrant hue comes from anthocyanins, powerful antioxidants also found in blueberries and blackberries. Research suggests these compounds may offer several health benefits.

Rich in Anthocyanins: They contain two to three times more antioxidants than white or yellow potatoes, which can help protect cells from damage and reduce inflammation.
Better Blood Sugar Control: Due to their high polyphenol content, purple potatoes have a lower glycemic index than many other types, leading to a smaller spike in blood sugar after eating.
Heart Health: Studies have shown that the antioxidants in purple potatoes can help improve blood pressure and arterial stiffness.

The Superpowers of Sweet Potatoes

Despite belonging to a different plant family (the morning glory family), sweet potatoes are often compared to white potatoes. Their bright orange flesh is a direct indicator of their nutritional highlight: beta-carotene.

Excellent Source of Vitamin A: The body converts the high beta-carotene content into vitamin A, a crucial nutrient for immune function, vision, and skin health. A single medium sweet potato can provide well over the daily recommended intake.
Higher Fiber Content: Sweet potatoes typically contain more fiber than many white potatoes, which promotes digestive health and keeps you feeling full longer.
Lower Glycemic Index: While they contain more natural sugar, sweet potatoes generally have a lower glycemic index and glycemic load than white potatoes, making them a good option for managing blood sugar.

The Underrated White Potato Family

White-fleshed potatoes, which include russets, reds, and Yukon golds, are often unfairly dismissed. They are excellent sources of other vital nutrients and can be incredibly satiating.

Vitamin C Powerhouse: White potatoes are a fantastic source of vitamin C, with a medium spud providing a significant percentage of the daily value.
Rich in Potassium: A medium potato contains more potassium than a banana, a key electrolyte for regulating blood pressure and supporting heart health.
High Satiety: Studies show that boiled potatoes, in particular, are extremely filling, which can be beneficial for weight management.

Comparing Potato Varieties


Feature	Purple Potatoes	Sweet Potatoes (Orange)	White Potatoes (e.g., Russet)
Key Antioxidants	Anthocyanins	Beta-carotene (Vitamin A)	Flavonoids, Phenolic acids
Glycemic Index	Lower than white/yellow varieties	Lower than white potatoes	Generally higher, but varies by preparation
Vitamin A	Trace amounts	Excellent source	Trace amounts
Vitamin C	Good source	Excellent source	Excellent source
Potassium	Good source	Good source	Excellent source
Fiber	Good source (especially with skin)	Higher fiber content	Good source (especially with skin)

Cooking Methods: The Unsung Hero of Potato Nutrition

How you cook your potato can have a greater impact on its health benefits than the variety you choose. The key is to avoid high-fat, high-calorie preparations like deep-frying, which can strip away nutrients and add unhealthy fats.

Best Options: Boiling, baking, steaming, and roasting (with minimal oil) are the healthiest ways to prepare potatoes. These methods preserve most of the potato's vitamins and minerals. Steaming, in particular, is noted for minimal nutrient loss.
The Magic of Cooling: Eating cooked potatoes after they have been chilled (like in a potato salad) can increase their resistant starch content. Resistant starch acts like fiber, feeding beneficial gut bacteria and improving blood sugar control.
Embrace the Skin: The potato skin contains a significant portion of the vegetable's fiber, iron, and potassium. Leaving the skin on when cooking, especially when baking or boiling, maximizes nutrient intake.

Healthy Topping Choices

Another critical factor is what you add to your potato. Classic high-fat toppings can turn a healthy food into an unhealthy one. Consider these healthier alternatives:

Replace high-fat dairy: Instead of sour cream or cheese, use a dollop of Greek yogurt or a sprinkle of nutritional yeast for a cheesy flavor.
Enhance with herbs and spices: Season with herbs like rosemary, thyme, or chives, along with black pepper and a touch of salt.
Add veggies and lean protein: Top a baked potato with steamed broccoli, black beans, salsa, or chili to create a balanced, filling meal.

Conclusion: Which Spud Wins?

The answer to what is the healthiest potato to eat is not a single variety. Instead, it's about incorporating a variety of potatoes into your diet and focusing on healthy preparation. If your goal is maximum antioxidant intake, purple potatoes are a clear winner. For a boost of vitamin A, sweet potatoes are unmatched. For a classic, satisfying, vitamin C and potassium-rich option, white potatoes are a perfectly healthy choice. Regardless of the variety, remember to eat the skin, choose healthy cooking methods like baking or steaming, and be mindful of your toppings. By following these guidelines, you can enjoy all potatoes as part of a balanced and nutritious diet.

For more nutritional information on sweet versus white potatoes, consider checking out the Potato Goodness website: https://potatogoodness.com/sweet-potatoes-vs-white-potatoes/.

Frequently Asked Questions

Sweet potatoes are richer in beta-carotene (which converts to vitamin A) and generally have a lower glycemic index. However, white potatoes contain more potassium and Vitamin C per serving. The 'healthier' option depends on which nutrients are most important to you and how the potato is prepared.

Yes, different varieties have distinct nutritional profiles. For example, purple potatoes are known for their high antioxidant content, while sweet potatoes are rich in Vitamin A. White potatoes are excellent sources of Vitamin C and potassium.

Yes, it is highly recommended to eat potatoes with the skin on. The skin is a major source of fiber, iron, and potassium. Peeling the skin significantly reduces the potato's nutritional content.

Steaming is considered one of the best methods, as nutrients do not leach into the water as they can with boiling. Baking and microwaving also preserve many nutrients, while deep-frying is the least healthy option.

To reduce the glycemic impact, try chilling your potatoes after cooking before eating them. This increases their resistant starch content. Eating potatoes with a lean protein source, healthy fats, or adding vinegar can also help.

Yes, people with diabetes can eat potatoes in moderation as part of a healthy diet. Key strategies include mindful portion control, choosing lower-GI varieties like purple or chilled potatoes, and combining them with fiber, protein, and healthy fats to minimize blood sugar spikes.

Anthocyanins are powerful antioxidants found in purple potatoes that are responsible for their vibrant color. These compounds help protect cells from damage, reduce inflammation, and may offer cardiovascular benefits.