What is the healthiest potato you can buy?

January 13, 2026 •

4 min read

Colorful potatoes often contain higher concentrations of antioxidants compared to their paler counterparts, making them a more nutritious choice. This is a key factor when considering what is the healthiest potato you can buy, with varieties like purple and sweet potatoes standing out for their vibrant hues and beneficial compounds.

Quick Summary

The healthiest potato choice depends on nutritional goals, with colorful varieties like purple and sweet potatoes offering more antioxidants and vitamins. Cooking methods are crucial, as boiling and cooling can increase resistant starch, improving gut health and blood sugar control. Ultimately, all potatoes provide valuable nutrients, and the best strategy is a varied diet.

Key Points

Colorful is often healthier: Varieties with deeper flesh colors like purple or orange tend to have more antioxidants.
Purple potatoes boast potent antioxidants: They contain anthocyanins, which can help lower blood pressure and fight inflammation.
Sweet potatoes are rich in Vitamin A: Their orange flesh is packed with beta-carotene, important for vision and immunity.
Don't overlook white potatoes: They are an excellent and affordable source of potassium and Vitamin C.
Cook, then cool to boost resistant starch: Boiling and cooling potatoes increases resistant starch, benefiting gut health and blood sugar control.
Eat the skin for more nutrients: A significant portion of a potato's fiber and antioxidants is found in its skin.
Preparation is key: Avoid deep-frying and opt for healthier methods like baking, boiling, or steaming.

The Surprising Truth About Potato Nutrition

For years, potatoes have unfairly garnered a bad reputation, often being lumped into the category of unhealthy, starchy carbs. However, this perspective overlooks the rich nutritional profile inherent in all potato varieties, which are packed with vitamins, minerals, fiber, and potent plant compounds. The true health value of a potato is more dependent on its color, its preparation method, and what you serve with it, rather than the simple fact that it's a potato. By exploring the different varieties and cooking techniques, you can turn this versatile vegetable into a powerhouse of nutrition.

The Healthiest Varieties by Nutrient Profile

While all potatoes offer valuable nutrients, some varieties pack a bigger punch in specific areas, largely due to their color-signaling antioxidants.

Purple Potatoes: These tubers get their striking hue from anthocyanins, powerful antioxidants also found in blueberries. Studies show that anthocyanins can help lower blood pressure and combat inflammation, protecting cells from damage. A medium purple potato offers 20 times the antioxidants of a white potato and can help reduce blood sugar spikes.
Sweet Potatoes: Often seen as the ultimate healthy spud, sweet potatoes are a powerhouse of beta-carotene, which the body converts into Vitamin A. This vitamin is critical for eye health, immune function, and skin integrity. They also offer a generous amount of fiber and are considered a nutritious choice, despite being a different plant family.
Red Potatoes: Rich in flavonoid antioxidants, red potatoes are particularly high in Vitamin C and potassium, a mineral crucial for regulating blood pressure. Leaving the skin on is key, as this is where a significant portion of the antioxidant content lies.
Traditional White Potatoes (e.g., Russet, Yukon Gold): Though often seen as less exciting, white potatoes are still incredibly nutritious. They are an excellent, affordable source of potassium and Vitamin C, providing even more potassium per serving than a banana when the skin is left on. The flesh contains over 50% of the potato's fiber, so removing the skin is not recommended for maximum benefit.

Comparison Table: Unpacking the Nutritional Differences


Feature	Purple Potato	Sweet Potato	Red Potato	White Potato
Primary Benefit	Antioxidant power, anti-inflammatory effects.	Vitamin A source, high fiber.	High in potassium and Vitamin C, anti-inflammatory flavonoids.	Excellent source of potassium and Vitamin C.
Best for...	Blood sugar regulation and antioxidant intake.	Immune support, vision health, and satiety.	Heart health and fluid balance.	Affordability and mineral intake.
Key Nutrient	Anthocyanins	Beta-carotene (Vitamin A)	Potassium, Vitamin C, Flavonoids	Potassium, Vitamin C, Vitamin B6
Glycemic Index	Lower than some white/yellow potatoes.	Generally lower than white potatoes.	Varies, can be lower depending on preparation.	Varies greatly based on cooking method.

The Importance of Cooking and Cooling

The cooking method plays a critical role in the final health profile of any potato. Avoid deep-frying, which adds unhealthy fats and calories, and opt for baking, boiling, or steaming instead. Boiling and cooling potatoes can significantly increase their resistant starch content. Resistant starch acts like soluble fiber, feeding beneficial gut bacteria and improving blood sugar control.

To maximize resistant starch:

Cook your potatoes (boiling is often best).
Cool them completely in the refrigerator for at least 12-24 hours.
Reheat lightly if desired. The resistant starch remains, offering improved health benefits.

Making the Best Choice for Your Health

Ultimately, there is no single "best" potato, but rather a best potato for your specific needs. For a powerful antioxidant boost, purple potatoes are an excellent choice. If you're seeking high levels of vitamin A, sweet potatoes are unmatched. For potassium and a budget-friendly option, a standard white potato with the skin on is fantastic. By incorporating a variety of colors and preparing them with healthy methods like boiling and baking, you can enjoy all the different health benefits this staple vegetable has to offer. The key is to focus on a varied diet and mindful preparation, rather than demonizing one of the most versatile and nutritious vegetables available. For those seeking personalized dietary advice, consulting a registered dietitian or a certified diabetes educator is recommended.

Conclusion: Variety and Preparation Reign Supreme

When it comes to answering "what is the healthiest potato you can buy," the answer lies not in a single variety but in a holistic approach to nutrition. Choose colorful options like purple and sweet potatoes for their unique antioxidant and vitamin profiles. Don't overlook the nutritional value of traditional white potatoes, particularly their high potassium content. Most importantly, focus on healthy cooking methods like boiling or baking and consider cooling them to boost resistant starch. By diversifying your potato choices and prioritizing mindful preparation, you can enjoy these delicious and nutritious vegetables as a key part of a balanced and healthy diet.

Frequently Asked Questions

Both sweet and white potatoes are highly nutritious. Sweet potatoes excel in Vitamin A and fiber, while white potatoes contain more potassium. The best choice depends on your specific nutritional goals, and eating a variety is ideal.

Yes, the cooking method significantly impacts a potato's nutritional value. Methods like boiling, steaming, and baking are healthier than deep-frying. Boiling and then cooling a potato increases its resistant starch content, which is beneficial for gut health.

Yes, eating the skin is highly recommended. The skin contains a large portion of the potato's dietary fiber, antioxidants, and vitamins, particularly in red potatoes.

Purple potatoes generally offer a higher antioxidant content, specifically anthocyanins, which have anti-inflammatory effects. This makes them a great choice for boosting antioxidant intake, though white potatoes still offer significant nutrients like potassium.

To reduce the glycemic impact, try varieties with lower glycemic indices like waxy or Carisma potatoes, boil them instead of baking, and consider cooling them after cooking to increase resistant starch. Pairing potatoes with protein or healthy fats can also help.

Resistant starch is a type of fiber formed when cooked potatoes are cooled. It ferments in the large intestine, feeding beneficial gut bacteria. This process can improve blood sugar control and promote digestive health.

Yes, people with diabetes can eat potatoes in moderation. Focus on portion control, eat the skin for fiber, and choose cooking methods that don't involve deep-frying. Opting for varieties with lower starch content or cooling cooked potatoes can also help manage blood sugar levels.