As the most popular veggie in America, potatoes are an easy discover at any grocery store across the nation. You’re most likely to discover several varieties of potatoes in the produce area. While a number of us may have a reliable kind of potato we always reach for, it can be a fun cooking endeavor to diversify our potato purchases. And as the harvest season culminates, comfortable dish season begins, and holiday time approaches, potato varieties of all kinds are actually being pulled from the ground, all set to be enjoyed.

Potatoes have gotten a bad rap over the years with reports of low nutritional worth or even negative health repercussions– so much so that they’re often not even referred to as a veggie. Is this rooted (pun planned) in fact? We’ve talked to a professional to help figure out whether potatoes are healthy food alternatives, and if range positively or negatively influences that decision. This will assist us discover whether or not there’s a healthiest type of potato.
Are Potatoes Healthy?
While this might come as a shock, the humble potato is really an impressive source of a selection of nutrients. Let’s take a look at the nutritional breakdown for taters, according the United States Department of Agriculture (USDA) database:

Potatoes, Skin-on, Raw (1 Medium, 213 grams) 1.

Macronutrients.
Calories: 164 calories.
Protein: 4 grams (g).
Total Carbohydrates: 37 g.
Fiber: 5 g.
Fat: 0 g.

Micronutrients.
Niacin (Vitamin B3): 2.3 mg, 14 percent of Daily Value (DV) * 2.
Pantothenic Acid (Vitamin B5): 0.6 mg, 12% DV.
Vitamin B6: 0.6 mg, 35% DV.
Vitamin C: 42 mg, 47% DV.
Magnesium: 49 mg, 12% DV.
Iron: 1.7 mg, 9% DV.
Phosphorus: 121 mg, 10% DV.
Potassium: 905 mg, 19% DV.
Copper: 0.2 mg, 22% DV.
From this, we can see that potatoes are an outstanding source of a number of minerals and vitamins, consisting of vitamin C, B vitamins, magnesium, iron, phosphorus, potassium, and copper. These interact to support immune, bone, blood, metabolic, and heart health, in addition to proper development and development.
Potatoes are also loaded with plant compounds, including phenolic substances and flavonoids. Typically, these function as antioxidants in the body, helping to decrease swelling and ward off disease-promoting complimentary radical particles.

Furthermore, potatoes are an abundant source of fiber, particularly insoluble fiber and resistant starch. “These types of fiber feed the germs in the gut and help improve digestion health, whereas resistant starch assists improve blood sugar control by slowing the rise in blood glucose after carbohydrates are consumed,” states Rebecca Jaspan, MPH, RD, CEDS, CDCES. While spuds often get negative press for their carbohydrate content, a good part of it is really this health-boosting fiber.

However, the big caveat with all of this nutrition is that most of it is discovered in the skin of the potato. When that skin is removed, what is left is successfully starch, which might make blood sugar level management harder for those with metabolic issues, like type 2 diabetes. “If you have diabetes or insulin resistance, you might require to moderate your portion sizes of potatoes (especially skin off), but do not require to avoid them,” Jaspan stresses.
Healthiest Types of Potatoes.
While the USDA doesn’t identify the kind of potato in the above analysis, it’s reasonable to deduce that it’s your everyday yellow or perhaps spud. Are these properties and advantages ubiquitous across all the potato varieties? Let’s dive into the most popular kinds to discover.

Red Potatoes.
Red potatoes are simple to identify at the supermarket, thanks to their muted dark red color, though the within generally displays a creamy white or a light golden color. Nutritionally, they measure up pretty similarly to the above USDA potato, though have only 18 mg of vitamin C and 0.4 mg of vitamin B6. Nevertheless, research study has actually discovered them to have up to twice the quantity of flavonoids compared to white potatoes, increasing their anti-inflammatory, immune-boosting capacity. “Red potatoes have a velvety and smooth interior and are slightly sweet, so they’re best roasted, grilled, or added to soups and stews,” Jaspan deals.

Sweet Potatoes.
Sweet potatoes are classically identified as being a much more healthy option compared to white potatoes, however is this truly the case? Surprisingly, sweet potatoes are really part of the early morning splendor (Convolvulaceae) household, whereas white, red, Russet, and purple potatoes are all part of the nightshade (Solanaceae) household. And while sweet potatoes are technically in a various plant family than other potatoes, they can be enjoyed in all the very same ways– roasted, baked, made into gnocchi, or included to egg dishes, soups, stews, and even baked goods.
Purple Potatoes.
One of the most stunning potato ranges (in my viewpoint) is the purple potato, thanks to its deep violet color. While the nutrition realities on purple potatoes are limited, the profile that we do have is really comparable to that of routine potatoes.

White Potatoes.
Nutritionally, potatos are incredibly comparable to those at first highlighted. However, they do include lower quantities of vitamin C (19 mg) and B6 (0.4 mg), somewhat decreasing their positive effects on the immune, blood, and nervous system. “White potatoes have a medium starch content, are creamy on the within, and produce outstanding mashed potatoes,” Jaspan describes. Though, make certain to keep the skins on for maximum nutrition!
Russet Potatoes.
When you visualize fluffy crammed baked potatoes, nine times out of 10 you’re thinking of Russet potatoes. In terms of nutrition, these coat potatoes are lower in fiber (3 g) and vitamin C (12 g) however otherwise are pretty much similar to USDA’s potato highlighted above. “Russet potatoes are your go-to potato for fluffy mashed potatoes or crispy oven-baked fries,” Jaspan also offers.
How to Buy the Healthiest Potatoes.
Whether you’re headed to the local farm stand, farmer’s market, or grocery store, there are a few essential attributes to keep an eye out for when shopping for potatoes. They need to feel firm, smooth, and a little heavy to the touch. “The skin needs to likewise be devoid of big cuts, swellings, and staining,” Jaspan adds.

Furthermore, you want to see an uniform color across the potato, regardless of whether it’s a white, Russet, purple, sweet, or red variety. Green coloration in potatoes is a huge warning, nevertheless, as it suggests exposure to light and the existence of solanine, a bitter compound that can be damaging to health if eaten in big amounts.

For culinary functions, choose potatoes similar in size for even cooking and an aesthetically-pleasing presentation.
The Healthiest Potato.
Provided our dietary comparison, you really can’t go wrong when it comes to choosing a potato range. “There isn’t one healthiest type of potato, all varieties use special attributes and nutritional profiles,” Jaspan concurs.

Sweet potatoes do slip ahead of the pack slightly, thanks to their increased fiber, pantothenic acid, beta-carotene, and vitamin A material– even though they are technically a morning magnificence and not a nightshade.

This does not imply that sweet potatoes need to be your only potato choice. Rather, a constant rotation of different varieties is the very best way to obtain a series of advantageous nutrients. “The more range of potatoes you consume, the more vitamins, minerals, and anti-oxidants you are consuming,” Jaspan agrees.