How to Choose a More Nutritious Potato: What to Look For

If you’ve ever wondered whether potatoes are healthy, you’re not alone. Despite being viewed unfavorably by some low-carb advocates, potatoes actually offer a wealth of nutritional benefits. They are rich in vitamins, minerals, carbohydrates, fiber, and antioxidants. According to Avery Zenker, a registered dietitian who contributes to MyCrohnsAndColitisTeam, “Potatoes have been associated with various health advantages, including better heart health, lower blood pressure, improved cholesterol levels, and reduced inflammation.” However, not all potatoes provide the same nutritional value, and one factor to consider is the color of their flesh.

As a general guideline, Zenker explains that “Store-bought potatoes differ in their nutritional profiles based on the color of their flesh and variety. Yellow- and purple-fleshed potatoes typically have higher concentrations of beneficial compounds compared to white-fleshed types.” While it may be tricky to categorize potatoes strictly by nutritional content, as some have higher levels of certain nutrients while others excel in different areas, all varieties provide health benefits. For instance, potatoes are richer in potassium than bananas, contain more fiber than whole-wheat bread, and offer as much vitamin C as a mandarin orange. Zenker notes that generally, potatoes with paler flesh tend to be less nutritious.

According to Avery Zenker, “Purple potatoes boast the highest levels of polyphenols and antioxidants, particularly anthocyanins.” They share many vitamins and minerals with other potato varieties but tend to be richer in antioxidants. A study from Colorado State University, published in the Journal of Food Processing & Technology, found that purple potatoes’ antioxidant levels are comparable to those of blueberries and pomegranates. In addition, other purple and red foods, like blood oranges, cherries, plums, eggplants, red cabbage, red onions, radishes, and black beans, are rich in anthocyanins that can enhance heart, brain, and gut health.

Some popular purple potato varieties include All Blue, Purple Majesty, Purple Peruvian, Violet Queen, and Vitelotte. These potatoes are typically medium-starchy, similar to Yukon Golds, making them suitable for delectable mashed potatoes. For a rustic touch, leaving the skins on maximizes their nutritional benefits while adding extra color and texture to your dish. They also work well in home fries but may not be starchy enough for gnocchi or latkes.

Red potatoes, including varieties like Highland Burgundy Red, Morada, and Mountain Rose, also offer significant health benefits. Avery Zenker notes, “The red hue of these potatoes signifies a high concentration of polyphenols, particularly carotenoids, which are known for their antioxidant properties that can help reduce inflammation.” Some red potatoes are even recognized as excellent choices for soups due to their waxy texture. Meanwhile, orange-fleshed varieties like sweet potatoes or yams are particularly rich in vitamin A, providing nearly double the daily recommended intake in just one serving. “Sweet potatoes are lower in starch and contain more sugars than standard potatoes,” Zenker adds. “They also tend to be richer in soluble fiber.”

Yellow potatoes, such as Mayan Gold and Yukon Gold, may contain fewer polyphenols than purple, red, and orange varieties; however, they still have more nutrients compared to white potatoes and provide an abundance of vitamin C. Even the lightest-colored potatoes have their merits. “White potatoes contain more chlorogenic acids (a type of polyphenol) than a cup of coffee, well-known for its high antioxidant levels,” Zenker explains. “Chlorogenic acid has been associated with numerous health benefits, including a reduced risk of cancer, cardiovascular disease, and neurological disorders like Alzheimer’s and Parkinson’s.” Russets, a popular choice for making French fries, are noteworthy, although Zenker emphasizes that “deep-frying is one of the less nutritious cooking methods.”