Nutrition Articles

Why Potatoes Are Good for You

The Underrated Benefits of Spuds

The poor potato. It really has gotten a bad rap.
A plentiful crop that's easy and inexpensive to produce, the potato has been a dietary staple across the globe for centuries. (Ireland, a country whose diet once relied almost entirely on the potato, saw one million people die of starvation when the crop failed in the mid-1800s.)
Potatoes are packed with dietary fiber, nutrients, and carbohydrates. Due to their high carb count, potatoes have been labeled as a no-no under low-carb diet trends like Atkins. This has knocked the skin off the potato market in the U.S.: Consumption has dropped from a high of 145 pounds per person per year in 1996 to 118 pounds per person per year in 2011.
But there's no need to avoid carbohydrates in moderation—especially complex carbs like the ones found in potatoes. The main problem with the humble potato is that it seems to lend itself to all kinds of adulteration: mashed with butter and cream, deep fried, stuffed with bacon and cheese—all diet-wreckers for sure.
But with all the potato varieties in grocery stores and at farmers markets—blue, sweet, fingerling, gold—this tuber really does belong on our plates. Make potatoes a moderate portion of your diet and prepare them healthfully, and you'll enjoy all the tasty benefits the spud has to offer.
What Are Potatoes?
The potato is part of the Solanaceae, or nightshade, family (as are eggplants, peppers, tomatoes, tobacco and the poisonous nightshade for which the family is named). The potato plant produces a flowering plant above ground while the edible tuber (essentially a thickened, starchy root) grows below.
Let's clear up the confusion about potatoes, sweet potatoes and yams: They're all members of distinct plant families, unrelated to one another. The only thing these three have in common is their growing habit: All are edible tuberous roots supported by above-ground flowering plants. Below, we'll cover the differences among them and focus on their nutritional profiles.
If you've shopped for potatoes lately, you may not be surprised to know that there are about 100 edible varieties. Here's a look at some of the more common types:
  • Idaho, russet or baking potatoes are football-shaped and can vary widely in size. These starchy potatoes have a fluffy texture when cooked and are most commonly boiled and mashed, baked, or used for chips and French fries.
  • Red, redskin or new potatoes are less starchy, with a smooth, creamy texture when cooked and a slightly sweet taste. They're commonly boiled or roasted. 
  • Yukon gold or yellow potatoes have a waxier texture and retain their shape well when cooked, making them an excellent choice for potato salad.
  • Blue or purple potatoes are both attractive and delicious; their texture is similar to a red potato, with a sweet taste. Their color signals that they're high in antioxidant flavonoids. Blue potatoes cook quickly and are ideal for roasting. 
  • Fingerling potatoes are small, thumb-shaped varieties in a range of colors. You may find heirloom types at farmers markets. Like yellow potatoes, these have a waxy texture and firmness that makes them excellent for potato salad or for roasting. 
  • Sweet potatoes are botanically different from the above potato varieties. Their color ranges from pale to deep orange to purple. Sweet potatoes have become popular in recent years not just for their terrific taste, but because they're packed with beta-carotene, a powerful antioxidant, and vitamins A and C. Sweet potatoes are also lower on the glycemic index than regular potatoes, which means they don't spike blood sugar levels as much as regular potatoes. 
  • Yams and sweet potatoes are often confused, but they're botanically different. The sweet potato originated in Central America, while the yam is a longtime staple in Africa. Bright-orange yams are higher in calories, higher in vitamin C and lower in vitamin A than sweet potatoes. Most "yams" sold in the U.S. are actually sweet potatoes.

Buying and Storing
Look for potatoes that are firm, smooth and unblemished. Avoid any that show rot, sprouts (or "eyes") or green tint beneath the skin. This greening comes from exposure to light and indicates the presence of toxic compounds called glycoalkaloids. Eating green potatoes likely won't kill you (cooking at high temperatures can neutralize the glycoalkaloids), but the toxin can affect the potato's taste and cause stomach upset and diarrhea, so it's better to be safe than sorry.
Potatoes are perishable and should be stored, unwashed, in a cool, dark, well-ventilated space for up to two months. Place potatoes in a paper or cloth bag, and keep them separate from onions, as the two veggies give off a gas that can hasten decay of both.
As with any food, the nutritional value of potatoes depends on how you prepare them. Here's the deal: Fried, mashed with butter and cream, processed into tots or browns or whatever—not so good for you. Here's a chart that shows just how much preparation makes a difference: 

Type Calories per serving Fat grams per serving
Plain baked potato 128 0
Mashed potatoes with butter 300 17
French fries (medium order) 380 19
Hash browns 400 19
Loaded baked potato (with bacon, cheese, and sour cream) 400 23
Loaded potato skins (1/2 a restaurant order) 1,270 83

Instead of frying your potatoes or smothering them in cheese, opt for cooking methods that take full advantage of the potato's awesomeness in ways that are healthful and family-friendly. Baking enhances a russet potato's fluffiness. Roasting or grilling helps caramelize the natural sugars in blue or sweet potatoes.
Keep these preparation tips in mind when cooking potatoes:                

  • Be aware of portion sizes. Baking potatoes you find at the grocery can be huge—some weigh in at a pound or more! Look for smaller baking potatoes, about 2.5 inches in diameter or about the size of your clenched fist. A small russet potato (about 1/4 pound) has 128 calories.
  • Swap the add-ons. Skip high-calorie baked-potato toppers like butter and sour cream. Instead, use nonfat plain Greek yogurt, fresh salsa or tomato sauce, and lower-fat shredded cheese. Use equal parts of nonfat plain Greek yogurt and low-fat mayonnaise in place of full-fat mayo in potato salads.
  • Watch the salt. The potato's mild flavor prompts many people to add too much salt. Use minimal salt to get the full sweet, creamy flavor of all potato varieties.
  • Don't skip the skin. Potato skins are loaded with dietary fiber. Crispy baked potato skins are delicious (just don't order them from a restaurant—make them yourself to control the calories and fat!). Roasted, grilled or steamed potatoes should be left unpeeled. (The exceptions here are sweet potatoes or yams, whose skins are tough and fibrous.)

Must-Try Spud Recipes
These recipes make excellent use of all kinds of potatoes:
Chef Meg's BLT Potato Nachos—Can stuffed potato skins be healthy? You bet! This low-fat version features turkey bacon, part-skim cheese and salsa.
Baked Sweet Potato Fries—these fries have a hint of spice and heat, and they're healthful to boot.
Chef Meg's Baked Potato Soup—this lower-fat version has all the flavor you want, with bacon and cheese on top.
Grilled Blue Potatoes—cube naturally sweet blue potatoes, toss with garlic, olive oil and herbs, and grill in a foil packet.
Nutrition Data
Thanks to our tendency to top potatoes with sour cream and ketchup, people tend to overlook their nutritional benefits. We'll look at conventional potatoes (the nutritional profiles of red, baking, blue and gold potatoes are generally similar, with the colored potatoes being slightly higher in antioxidant flavonoids and/or carotenoids) and sweet potatoes.

Are Sweet Potatoes Really Healthier?
Potatoes are beneficial sources of vitamins C and B-6, the minerals copper, potassium and manganese, and dietary fiber. Nearly all the potato's fiber is in its skin. Sweet potatoes have long been touted as the regular potato's healthier cousin. They are extremely high in beta-carotene (vitamin A) and are a good source of vitamins C and B-5, niacin, potassium and dietary fiber. Sweet potatoes also contain beneficial antioxidant and anti-inflammatory nutrients, and have a lower glycemic index rating than regular potatoes, meaning that they won't cause blood sugar levels to spike as much after eating them. However, both regular potatoes and sweet potatoes deliver an abundance of good nutrients and complex carbs, so incorporate them both into your diet in moderation!

Type Regular Potato (5 oz) Sweet Potato (5 oz)
Calories 134 100
Dietary Fiber 3g 4g
Carbohydrates 29g 24g
Vitamin A 0% 438%
Vitamin C 22% 37%
Calcium 2% 4%
Iron 8% 4%

The Salt. ''Hot or Not? Potato Board Tries to Un-Dud the Spud,'' accessed August 2012.
The World's Healthiest Foods. ''Are Colored Potatoes Healthier than White Potatoes?," accessed August 2012.

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Member Comments

  • Very informative
    nice and informative keep sharing like this good luck

  • I love potatoes. Like all things in moderation is ok. I try to do low carb because eating starch, rice, potatoes, and noodles raises my sugar reading very high.
    I'm a major potato eater. I enjoy a small one for lunch a n d one for super. To keep them healthy I put vinegar, diced raw sweet onions, salt, and pepper on them....yumm.
  • That is so good to hear. I love potatoes! When I was a kid, my Mom use to tell me I was going to turn into a potato. I will just have to cook them in a healthier way.
  • Great article! I wish I could eat potato skins, since they're so healthy, but they make me very sick (along with popcorn).
  • I wish I could eat them but I seem to have an intolerance for all starches. The rule of "nothing white" when eating low-carb definitely applies for me. Potatoes, corn, white flour products, popcorn - all of it will leave me with very unpleasant gastric side effects if eaten. I love the stuff, but I've learned the hard way to stay away.
    I just discovered that i have been eating potatoes in an unhealthy way!! This article is real eye opener on how to eat them. Thanxx for sharing this article. I'll surely try the recipes mentioned here.
  • I love potatoes. I will have a bake potatoe once a month. I love my sweet potatoes. I use potatoes I my string beans sometime.
  • As with everything, moderation is the key. Right now, I'm having corn on the cob as my dinner starch. Once that is out of season, I'll go back to a nice baked potato a couple times a week. I like them enough to be able to eat them just sprinkled with a little salt and pepper.
  • I recalled one time I found a huge potato (it was about 15 lbs if I recall correctly) at this microwave radio site I was working at (it was on farmland) and I took it home. Sadly it was the most disgusting thing I ever tasted!!
    I don't know why exactly but I had to throw it all out.
  • I don't mind potatoes but I find its still too easy to order fries when I go out instead of a healthier alternative. I was surprised that not once was it mentioned that you can eat them raw.
  • Interesting article. At my house, we occasionally have 1/2 baked potato with turkey gravy on it rather than butter, sour cream, etc. This makes a great side dish and it doesn't feel like it's missing anything!
    Actually for thousands of years in Africa homo sapiens mainly survived on tubers and berries. Yes, there was the occasional game but the main source of calories was from plants. Being omnivores we were able to branch out from Africa and displaced the Neanderthals and Homo Erectus. One of the reasons people avoid potatoes is because they have a high glycemic index. The thing is that even though the carbohydrates in potatoes have a high index there reallly aren't that many of them. Glycemic load was divised to give a more accurate prediction of how a food affects blood sugar. Potatoes have high glycemic index but usual servings have a reasonable glycemic load. A huge 1 lb potato has about 400 calories. To me a big old potato is a lot more filling than the same number of calories of anything else. I enjoy my baked potatoes dry with plenty of Vegit seasoning.
  • I find that a little goes a long way with potatoes. I used to eat 4-5 oz of potatoes, and that probably is not so good. I find I am satiated with only about two ounces, cut small. However, I find that those two ounces really help me psychologically into being satisfied that I have had a "full" meal.

About The Author

Bryn Mooth Bryn Mooth
Bryn Mooth is an independent copywriter and journalist focused on food, wellness and design; she's also a Master Gardener and enthusiastic green thumb. She shares seasonal recipes, kitchen techniques, healthy eating tips and food wisdom on her blog

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