What potatoes are the healthiest?

December 27, 2025 •

3 min read

Despite their reputation, a medium-sized baked potato with the skin contains more potassium than a banana and is naturally fat-free. This often-overlooked fact raises an important question: what potatoes are the healthiest choice for your diet?

Quick Summary

A nutritional breakdown of different potato varieties, focusing on sweet, purple, and red options. It also covers how cooking techniques and whether to eat the skin influence the overall health benefits.

Key Points

Purple is Best: Purple potatoes are packed with anthocyanin antioxidants, offering superior anti-inflammatory benefits.
Sweet Potatoes Excel in Vitamin A: Orange sweet potatoes are rich in beta-carotene, providing over 100% of the daily value for Vitamin A.
Cooking Method is Key: Baking or boiling potatoes is far healthier than frying, which adds excessive fat and calories.
Eat the Skin: Keeping the skin on significantly increases fiber, potassium, and antioxidant intake.
Variety is Important: Incorporating different colored potatoes provides a wider range of beneficial nutrients and avoids over-reliance on a single food type.
Cool Your Spuds: Cooling cooked potatoes increases resistant starch, which supports gut health and blood sugar control.

The Nutritional Power of Colorful Potatoes

When comparing the health benefits of different potato varieties, the color often indicates the nutritional density. Just like other fruits and vegetables, the deep pigments in potatoes are a sign of potent antioxidants. Varieties with vibrant orange, red, and purple flesh stand out for their rich content of beneficial plant compounds. These antioxidants, such as beta-carotene and anthocyanins, play a crucial role in protecting the body's cells from damage caused by free radicals.

Purple Potatoes: The Antioxidant Champion

Purple potatoes, including those with purple flesh, are packed with anthocyanins, the same antioxidants found in blueberries. Studies show that these compounds can help reduce inflammation, lower blood pressure, and improve blood sugar control. Research has also found that purple potatoes have up to 20 times the antioxidant power of white potatoes, making them a top contender for the healthiest spud.

Sweet Potatoes: A Vitamin A Powerhouse

Orange-fleshed sweet potatoes are renowned for their high concentration of beta-carotene, which the body converts into vitamin A. This vital nutrient is essential for immune function, vision, and skin health. Sweet potatoes also offer significantly more fiber than most traditional white potatoes, contributing to a lower glycemic index and a longer feeling of fullness.

Red Potatoes: A Flavonoid Boost

Red potatoes also offer substantial nutritional benefits, particularly in their skin. They contain flavonoid antioxidants like quercetin, which provides anti-inflammatory and immune-boosting properties. While the total antioxidant levels may be lower than purple varieties, red potatoes remain a rich source of vitamins, potassium, and beneficial compounds.

How Different Cooking Methods Affect Potato Nutrition

The way you prepare your potatoes has a huge impact on their final nutritional value. Frying potatoes in oil adds excessive fat and calories, often negating their health benefits. Healthier methods, such as baking, boiling, and steaming, preserve more of the potato's vitamins and minerals.

Here are some healthy cooking tips:

Baking: Retains most nutrients and is a simple, fat-free method if prepared without heavy toppings.
Boiling: Minimal fat is added, but some water-soluble vitamins like C and B-vitamins can leach into the water. For minimal loss, boil with the skin on.
Steaming: Considered one of the healthiest methods, steaming cooks potatoes with no added fat and preserves a higher percentage of nutrients.
Roasting: Tossing with a minimal amount of olive oil and herbs and roasting can produce a flavorful and healthy dish.

The Magic of Resistant Starch

For those managing blood sugar, an interesting trick is to cool cooked potatoes before eating them. Cooling changes some of the starch into resistant starch, a type of fiber that ferments in the gut and feeds beneficial bacteria. This process can improve blood sugar control and promote digestive health.

Keep the Skin On for Maximum Benefits

It is a common myth that all of a potato's nutrients are in its skin. While the majority of nutrients like potassium and vitamin C are in the flesh, the skin contains a significant portion of the total dietary fiber and phytochemicals. Therefore, eating the skin greatly enhances the overall health benefits of any potato. Just be sure to wash the potatoes thoroughly before cooking.

Nutritional Comparison of Potato Varieties


Nutrient (per 100g)	Sweet Potato	Purple Potato	Red Potato	Russet Potato
Calories	~90	~85	~87	~92
Fiber	3.3g	3.1g	1.8g	2.1g
Vitamin A	107% DV	Negligible	Negligible	Negligible
Vitamin C	22% DV	14% DV	14% DV	14% DV
Potassium	10% DV	14% DV	12% DV	17% DV
Antioxidants	Beta-carotene	Anthocyanins	Flavonoids	Phenolic acids

Conclusion: Prioritize Color and Preparation

There is no single "healthiest" potato, as different varieties offer unique nutritional profiles. However, colored potatoes like purple and sweet potatoes provide a wider range of potent antioxidants compared to traditional white potatoes. The key to maximizing your potato's health benefits lies in your cooking method, favoring baking, boiling, or steaming over frying, and, crucially, in keeping the nutrient-rich skin on. Incorporating a variety of potato types into a balanced diet will ensure you receive the fullest spectrum of their beneficial vitamins, minerals, and antioxidants.

For additional health and nutrition information, visit the Cleveland Clinic Health Essentials.

Frequently Asked Questions

Sweet potatoes have a slight edge due to their high beta-carotene and Vitamin A content. However, white potatoes contain more potassium, so incorporating a variety of both provides a wider range of nutrients.

Purple-fleshed potatoes contain the highest amount of antioxidants, particularly anthocyanins, which can be up to 20 times more potent than those found in white potatoes.

Yes, eating the skin is highly recommended. While the flesh holds most of the vitamins and minerals, the skin is where most of the fiber and some phytochemicals are concentrated.

The healthiest cooking methods are baking, boiling, and steaming, as they do not require added fats like frying does. Boiling with the skin on also helps retain nutrients.

Yes, purple potatoes contain anthocyanins, powerful antioxidants that have been shown to help lower inflammation, reduce blood pressure, and improve blood sugar control.

No, while all potatoes are nutritious, their vitamin, mineral, and antioxidant profiles differ. For example, sweet potatoes are rich in Vitamin A, while white potatoes contain more potassium.

Yes, cooking potatoes and then cooling them can increase their resistant starch content. This helps slow the rise in blood sugar, which is particularly helpful for those managing diabetes.