5 Reasons Why Potatoes Are Healthier Than You Think

Did you know that potatoes have been a staple food for humans for more than 7,000 years? Even today, potatoes are an important part of global food security, which consists of people’s reliable access to nutritious foods.

However, the amount of potatoes being eaten around the world is steadily declining. This is likely because potatoes are seen as “unhealthy.” But potatoes can be part of a healthy and balanced diet as long as you’re thoughtful about how you cook and prepare them.

Are potatoes healthy? 

Because of their high-carb content, many people think that potatoes are a major contributor to the rise of obesity, heart disease, and diabetes in the U.S. Fried potatoes may play a role in how many solid fats some people consume, and this can contribute to these diseases. But potatoes as a whole don’t deserve a bad reputation. 

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Potatoes can be a part of a healthy diet. How you prepare them is key to making them a nutritious part of your plate. 

Health benefits of potatoes

Here are five reasons why potatoes are healthier than you think.

1. Rich in nutrients

Potatoes contain several important nutrients, including carbohydrates, fiber, vitamins, and minerals. When compared with other carb-rich foods, such as rice and pasta, potatoes contain fewer calories by weight and have much more potassium and very little fat.

Below are nutrition facts for a medium-sized russet potato (213 g in size) with the skin on:

• Calories: 168

• Protein: 4.5 g

• Fat: Less than 1 g

• Carbohydrates: 38.6 g

• Fiber: 2.7 g

• Calcium: 27.7 mg

• Magnesium: 49 mg

• Phosphorus: 117 mg

• Potassium: 888 mg

2. High in fiber

Potatoes are a pretty good source of fiber. The dietary fiber in potatoes is one of the big reasons why they’re considered healthy. Only 7% of adults in the U.S. get enough dietary fiber daily. Fiber is a carb that the body can’t digest, so it helps keep bowel movements regular. It also lowers the risk of heart disease.

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One medium potato has 2.8 g of dietary fiber. Potatoes also contain “resistant starch,” which is similar to fiber. This starch doesn’t get fully broken down by the body and becomes nutrients for the good bacteria in your gut. And this can help improve your digestive health.

3. Good source of potassium

Potassium — another essential mineral found in potatoes — can help manage your blood pressure. Potassium lessens the effects of sodium and relaxes any tension happening in blood vessel walls. Potatoes are one of the best sources of potassium among fruits and vegetables. One medium potato actually has more than twice as much potassium as a banana.

4. Full of antioxidants

Who knew potatoes were an antioxidant powerhouse? It turns out potatoes have high levels of multiple antioxidant compounds, including vitamin C. While you’re probably familiar with this important nutrient, you may know less about the other antioxidant compounds in potatoes, including flavonoids, phenols, carotenoids, and anthocyanin.

Antioxidants are thought to prevent cell damage by counteracting oxidative stress, a process that occurs when your body is exposed to molecules called free radicals. This is important because oxidative stress is thought to play a role in the development of diseases like cancer and diabetes. 

5. Satiating 

This one might seem obvious, but potatoes are very filling. And filling foods satisfy hunger, which can be helpful for maintaining a healthy weight. 

One 2020 study found that healthy older adults felt more full after eating white potatoes, which led them to eat less at their next meal.

What types of potatoes are the healthiest?

If you want to add even more nutrients to your plate, opt for colorful potatoes. The healthiest potatoes have an extra dose of healthful antioxidants, which can show up with an orange or purple color. 

Sweet potatoes contain the antioxidant beta carotene, which is also found in orange veggies like carrots. Our bodies turn beta carotene into vitamin A, which helps keep your eyes, skin, and immune system healthy. Whole sweet potatoes (with the skin on) are a top source of vitamin A, providing a whopping 156% of the recommended daily value per potato.

Do potatoes cause blood sugar to spike?

Yes, eating potatoes does temporarily raise your blood sugar. But, before you write potatoes off, make note that all foods containing carbs have this effect. There’s even a rating system for foods that contain carbs, called the glycemic index (GI).

A food’s GI tells you how quickly your body breaks down the carbs in it and how fast those carbs enter the bloodstream. The higher the GI, the quicker your blood sugar spikes. Some potatoes have lower GIs than others, including sweet potatoes and a yellow variety called Carisma potatoes. White potatoes are considered a high-GI food. If you have diabetes, you should aim to eat carbohydrates with a lower GI. 

But keep in mind that you can lower the GI of potatoes in several ways:

• Cooling the potato after cooking (this increases the resistant starch)

• Adding vinegar

• Pairing the potato with protein and healthy fats 

What is the healthiest way to prepare and cook potatoes?

How potatoes are cooked and prepared can determine how healthy they wind up being. Deep-frying potatoes, which is typically how french fries and chips are made, can add on calories and unhealthy fats. 

Instead, try using heart-healthy oils, like olive oil, and healthier cooking methods, such as:

• Roasting

• Baking

• Broiling

• Sauteing

• Grilling

Once the potato is cooked, it’s time to top it. While loading on butter, cheese, sour cream, and bacon may sound delicious, these ingredients are high in fat and calories, so use them in moderation. You’ll get the most health benefits from potatoes if you pair them with lean protein and healthy fats from olive oil or salmon. You can also add flavor with herbs and spices.

If you like potato salad, you’re in luck. As noted above, cooling potatoes increases the resistant starch and makes chilled potatoes a healthier way to enjoy potatoes. Consider reducing or avoiding mayo to make it an even healthier option.

Are potatoes carbs?

Yes, potatoes are a carbohydrate-rich food. Sugar, starches, and fiber are all considered types of carbohydrates. Foods like bread, rice, or potatoes are often called “carbs” because they have more carbohydrates than other macronutrients. But that doesn’t mean that’s all they contain. 

Even though potatoes are considered carbs, a medium potato actually contains 4.5 g of protein as well. And even though carbs may get a bad reputation, your body generally needs all three macronutrients (fat, protein, and carbohydrates) to function well. 

Can you eat potatoes too often?

Some studies suggest that eating potatoes four or more times per week can increase your risk for high blood pressure. This was true for any kind of potato — fried, baked, boiled, or mashed. Other large studies haven’t found a clear link between eating more potatoes and the risk of heart disease. More research is needed to understand if eating potatoes too often can be harmful.  

The 2020-2025 Dietary Guidelines for Americans recommend eating 5 cups of starchy vegetables (the category that white potatoes fall into) per week. If you eat sweet potatoes, you can bump up your intake to 5 ½ cups per week. But you also benefit from having other types of starchy vegetables in your diet (like corn, beets, and peas). So limiting potatoes to three times per week can help make sure you have a good variety of starchy vegetables in your diet.  

These recommendations may not work for everyone since they’re based on a 2,000-calorie diet. For a more individualized idea of how much you should be eating, set up a time to talk with a health professional like a dietitian or your regular healthcare professional.

Why trust our experts?

Written by:

Lauren Armstrong, RDN

Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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