The 4 Healthiest (and Tastiest!) Ways to Cook a Potato, According to a Registered Dietitian

Potatoes, a beloved vegetable in the U.S., make appearances on menus across the country throughout the year. However, as winter approaches, they become even more popular in hearty, warming dishes. Though often considered unhealthy, potatoes can be quite nutritious depending on how they’re prepared. The key factor in their health impact is the cooking method. Read on to explore how different techniques affect their nutritional value, and discover the healthiest way to cook potatoes.

The Health Benefits of Cooked Potatoes

You might be surprised to discover that potatoes are packed with essential nutrients. "Potatoes are rich in potassium, vitamin C, fiber, protein, and energy-boosting carbohydrates," says Roxana Ehsani, MS, RD, CSSD, LDN. In addition, they’re a fantastic source of B vitamins, iron, magnesium, phosphorus, copper, and beneficial plant compounds like flavonoids and phenolic compounds. While the exact nutrient composition can vary slightly by potato variety, you can generally count on these nutrients being present in nearly all types. These nutrients collaborate to support heart, bone, immune, gut, blood, metabolic, and brain health. The protein and fiber in potatoes also promote feelings of fullness, leading to more stable blood sugar and sustained energy levels. However, the key to unlocking these health benefits is found in the skin of the potato, where these nutrients are most concentrated. Peeling the potatoes strips away these vital nutrients, leaving behind mostly rapidly metabolized starch, which can cause a quick spike and drop in blood sugar levels, often resulting in hunger soon after consumption.

Popular Methods for Cooking Potatoes

Potatoes are undoubtedly one of the most adaptable and beloved ingredients in the kitchen, thanks to their subtle flavor and versatile texture. This makes them perfect for a wide range of cooking methods. Let’s explore some of the most popular ways to prepare potatoes and the impact each method has on their healthiness:

Baked Potatoes

There are few things as comforting as a warm, loaded baked potato, whether topped with all your favorites or simply seasoned with salt and butter. Easy to prepare, baked potatoes can serve as a side dish or a filling main course. Baking is considered one of the healthiest ways to cook potatoes, as it requires no added ingredients. Many people, however, opt to rub their potatoes with olive oil and sprinkle on salt before baking. The crispy skin of a baked potato may even entice those who usually avoid potato skins to give them a try. Ultimately, the healthiness of baked potatoes comes down to the toppings. While vegetables like broccoli, tomatoes, and olives only enhance the dish's nutritional value, toppings such as butter, cheese, sour cream, and bacon can diminish its health benefits.

Boiled Potatoes

"If you're seeking a healthier way to cook your potatoes, boiling them is a great option," says Ehsani. Since boiled potatoes are cooked in water, they retain their full nutritional value (as long as the skins are kept on). However, because boiled potatoes have a fairly neutral taste, they often end up in less nutritious dishes, such as mayonnaise-laden potato salad or cheesy casseroles. A much healthier alternative is a mayo-free German potato salad or a simple side of boiled potatoes dressed with olive oil, salt, and pepper.

Fried Potatoes

While classic fried potato dishes like French fries, tater tots, and home fries are undeniable American favorites, they are also among the unhealthiest ways to prepare potatoes. "Deep frying transforms a nutritious potato into a much less healthy option," Ehsani explains. This happens because potatoes absorb some of the cooking oil during frying, which raises both their fat and calorie content. Although using healthier oils, like avocado oil, can boost the unsaturated fat content, the overall fat and calorie levels will remain high. Additionally, frying usually removes the potato skins, and the process can sometimes create harmful substances, such as carcinogenic acrylamide, when potatoes brown too much.

Roasted Potatoes

Whether you prefer a traditional roasted potato or something like a crispy potato wedge, roasted potatoes are distinct from baked ones in that they are typically cooked at a higher temperature with added fat and seasonings. This method produces a flavorful spud with a delectably crunchy exterior. Roasted potato lovers will be pleased to know that this preparation can be quite healthy, depending on the type of fat used. Roasting with olive or avocado oil adds heart-healthy unsaturated fats and antioxidants, while the addition of nutrient-packed spices like paprika, turmeric, garlic powder, cumin, onion powder, rosemary, parsley, thyme, and chili can further boost the health benefits of the dish. However, the healthfulness of your roasted potatoes may diminish if you use lard or butter, as these fats are high in saturated fats and can raise cholesterol levels.

Air-Fried Potatoes

Air fryers have become an essential kitchen tool – and for good reason! With their high-heat convection system, they make it easy to cook crispy, flavorful food in no time. What makes these gadgets stand out is their ability to achieve that crispiness without needing to use any oil, resulting in a much healthier finished dish.

Mashed Potatoes

Lastly, we have perhaps the most beloved way to prepare potatoes: mashed. Mashed potatoes can be smooth and creamy or chunky and rustic. Creamy mashed potatoes are usually made with peeled potatoes and rich dairy ingredients like cream, butter, or cheese, while chunky mash often retains the skins and may include extras like bacon or high-fat dairy products. However, not all mashed potato recipes need to be heavy on the dairy. By using plant-based alternatives, savory broths, and nutrient-packed additions like chives or scallions, you can create a lighter, equally tasty version.

Healthy Potato Cooking Tips

When preparing healthier potato meals, there are some essential tricks to consider.

• Choose healthier fats: The type of fat you use plays a significant role in the healthiness of your potato dishes. Instead of using fats that are high in saturated fat and omega-6, such as butter, lard, and vegetable oils, opt for healthier unsaturated fats rich in antioxidants, like olive oil and avocado oil. "Try to limit the amount of butter or oils you add to your potatoes," Ehsani suggests.
• Steer clear of unhealthy ingredients: Along with choosing the right fats, it's important to avoid ingredients commonly found in indulgent potato recipes, like bacon, cheese, sour cream, heavy cream, half-and-half, and mayonnaise. These ingredients add saturated fat and cholesterol, making the dish less nutritious.
• Include nutrient-rich add-ins: Boost the nutritional value of your potato dishes by incorporating fiber-rich, antioxidant-packed vegetables, olives, herbs, and spices. These add more vitamins, minerals, and flavor to your final dish.
• Control the cooking temperature: While it’s tempting to cook potatoes at high heat for that crispy finish, it's important not to go too far. Overcooking can lead to the formation of compounds that may negatively affect your health.
• Leave the skins on: A key element in preparing healthy potatoes is keeping the skins on, as they contain most of the nutrition.

The Best Way to Cook Potatoes Healthily

There are several healthy ways to cook potatoes, with baking, boiling, roasting, and air-frying being some of the top choices. These methods allow you to use minimal oil and fats, making them healthier options, according to Ehsani.

Boiling is considered the healthiest way to prepare potatoes since it doesn’t require any added fats, unlike other popular methods that typically do. However, it's essential to turn those boiled potatoes into a health-conscious meal. While some enjoy them with just a dash of salt and fresh herbs, others may crave a bit more variety and indulgence. While creamy potato salads and casseroles are tasty options, it's important to be cautious with ingredients like mayo, cream, butter, and cheese. Instead, opt for more nutrient-packed substitutes.