The Healthiest Potato Variety, According to a Registered Dietitian

Potatoes, the most consumed vegetable in the U.S., are available in almost every grocery store nationwide. You’ll find a variety of them in the produce section. While many of us stick to our go-to potato choice, trying new varieties can be an exciting culinary experience. With harvest season wrapping up, cozy meals coming into play, and the holidays approaching, different types of potatoes are being harvested and ready to enjoy. Yet, potatoes often get a bad reputation for being unhealthy or lacking nutritional value—so much so that some people don’t even classify them as vegetables. But is there truth to this? We consulted an expert to explore whether potatoes are truly healthy options, and if the variety of potato makes a difference in that assessment. This will help us identify the healthiest potato type.

Are Potatoes Good for Your Health?

Surprisingly, the humble potato is actually a rich source of various essential nutrients. Let's explore the nutritional details of potatoes according to the United States Department of Agriculture (USDA) database:

Raw Potatoes with Skin (1 Medium, 213 grams)

MacronutrientsCalories: 164 caloriesProtein: 4 grams (g)Total Carbohydrates: 37 gFiber: 5 gFat: 0 g

MicronutrientsNiacin (Vitamin B3): 2.3 mg, 14 percent of Daily Value (DV)*Pantothenic Acid (Vitamin B5): 0.6 mg, 12% DVVitamin B6: 0.6 mg, 35% DVVitamin C: 42 mg, 47% DVMagnesium: 49 mg, 12% DVIron: 1.7 mg, 9% DVPhosphorus: 121 mg, 10% DVPotassium: 905 mg, 19% DVCopper: 0.2 mg, 22% DV

From these details, it's clear that potatoes provide a wealth of vitamins and minerals, such as vitamin C, B vitamins, magnesium, iron, phosphorus, potassium, and copper. These nutrients contribute to boosting immune function, maintaining bone and blood health, supporting metabolism, enhancing heart health, and promoting proper growth and development.

Potatoes are packed with plant compounds, such as phenolic compounds and flavonoids. These compounds act as antioxidants, helping to reduce inflammation and combat disease-causing free radicals. Additionally, potatoes are an excellent source of fiber, particularly insoluble fiber and resistant starch. According to Rebecca Jaspan, MPH, RD, CEDS, CDCES, 'These types of fiber nourish the gut bacteria and promote digestive health, while resistant starch aids in controlling blood sugar levels by slowing the spike in blood sugar after eating carbohydrates.' Despite the common negative perception of potatoes due to their carbohydrate content, much of that carbohydrate is actually beneficial fiber. However, it's crucial to note that most of these nutritional benefits are concentrated in the potato skin. Without the skin, the potato turns into mostly starch, which could complicate blood sugar regulation for people with metabolic issues like type 2 diabetes. 'If you have diabetes or insulin resistance, moderating your potato portions (especially without the skin) is advisable, but you don't need to eliminate them entirely,' Jaspan emphasizes.

Most Nutritious Potato Varieties

While the USDA doesn't specify the exact type of potato used in their analysis, it's likely referring to a standard yellow or white potato. But do these same health benefits apply to all types of potatoes? Let's explore some of the most popular varieties to find out.

Red Potatoes

Red potatoes, recognizable by their deep red skins, typically have a creamy white or light golden interior. In terms of nutrition, they are quite similar to the USDA's standard potato, although they contain only 18 mg of vitamin C and 0.4 mg of vitamin B6. Interestingly, studies show that red potatoes may have up to twice the amount of flavonoids compared to white potatoes, enhancing their anti-inflammatory and immune-boosting effects. 'Red potatoes have a smooth, creamy texture and a slightly sweet taste, making them ideal for roasting, grilling, or adding to soups and stews,' says Jaspan.

Sweet Potatoes

Sweet potatoes are widely considered a healthier option compared to white potatoes, but is this actually true? Interestingly, sweet potatoes belong to the morning glory (Convolvulaceae) family, while other types of potatoes, such as white, red, Russet, and purple potatoes, come from the nightshade (Solanaceae) family. Nutritionally, sweet potatoes provide more fiber (6 grams) and pantothenic acid (1.7 mg) than the traditional potatoes, which benefits gut, blood, and metabolic health. Additionally, they offer 1,489 mcg of vitamin A (166% of your daily value) and beta-carotene, important nutrients typically absent from nightshade potatoes. Beta-carotene is responsible for the orange color of sweet potatoes, and combined with vitamin A, it supports eye health. Despite being from a different plant family, sweet potatoes can be prepared in the same ways as other potatoes—whether roasted, baked, made into gnocchi, or used in egg dishes, soups, stews, and even baked goods.

Purple Potatoes

Purple potatoes are among the most visually striking potato varieties, thanks to their rich violet color. While the nutritional information on purple potatoes is limited, the data we have suggests their profile is quite similar to that of regular potatoes. What sets them apart is their content of the antioxidant anthocyanins, which is responsible for their vibrant purple hue. Anthocyanins have been shown to positively impact both heart and metabolic health. “Purple potatoes also stand out for their higher starch content, floury texture, and earthy, nutty flavor, making them an excellent addition to salads,” says Jaspan.

White Potatoes

White potatoes are quite similar nutritionally to those initially mentioned, though they do have lower levels of vitamin C (19 mg) and B6 (0.4 mg), which slightly impacts their beneficial effects on the immune, blood, and nervous systems. According to Jaspan, 'White potatoes have a medium starch content, are creamy inside, and are perfect for making mashed potatoes.' Be sure to keep the skins on to maximize their nutritional value!

Russet Potatoes

When you think of fluffy loaded baked potatoes, you're probably imagining Russet potatoes. Nutritionally, these jacket potatoes have less fiber (3 g) and vitamin C (12 mg), but aside from that, they are very similar to the potato mentioned earlier by the USDA. As Jaspan suggests, 'Russet potatoes are ideal for making light, fluffy mashed potatoes or crispy oven-baked fries.'

How to Choose the Healthiest Potatoes

When purchasing potatoes, whether from a local farm stand, farmer's market, or supermarket, there are a few things to look for. The potatoes should feel firm, smooth, and a bit heavy. According to Jaspan, 'The skin should be free from large cuts, bruises, and discoloration.' Look for a uniform color, no matter the variety, and avoid potatoes with green spots as they signal exposure to light and the presence of solanine, a bitter compound that can be harmful in large quantities. For cooking purposes, opt for potatoes that are similarly sized for even cooking and an attractive presentation.

The Healthiest Potato

Based on our nutritional comparison, you can't go wrong when picking any variety of potato. As Jaspan points out, 'There isn’t one healthiest type of potato; each variety has its own unique characteristics and nutritional benefits.' However, sweet potatoes do have a slight edge due to their higher fiber, pantothenic acid, beta-carotene, and vitamin A content—despite being technically a morning glory and not a nightshade. But this doesn’t mean sweet potatoes should be your sole option. A varied selection of different potato types is the ideal way to ensure you're getting a diverse range of nutrients. 'The more types of potatoes you eat, the more vitamins, minerals, and antioxidants you’ll be consuming,' Jaspan agrees.