Which Potatoes Pack the Most Nutrition? A Health Guide

Potatoes often get a bad reputation for their carb count, but these humble tubers are actually packed with nutrients. According to the University of Maine (UMaine), potatoes are rich in fiber, vitamins, minerals, and antioxidants, making them a versatile and healthful addition to your diet.

When it comes to picking the healthiest potato, those with darker-colored flesh, such as purple and red potatoes, are the nutritional standouts. These varieties boast up to twice the antioxidants of lighter-colored potatoes.

Here’s everything you need to know about potato nutrition and which types of potatoes offer the best health benefits.

Potato Nutrition Overview

For this guide, we’ll focus on the nutritional content of a 3.5-ounce serving of potatoes (about one small potato or half of a large one).

Potato Comparison Table

Skin vs. Flesh: Where Are the Nutrients?

Contrary to popular belief, not all the nutrients are in the potato's skin. While the skin contains nearly half of the total dietary fiber, the flesh provides most of the potassium, vitamin C, and other essential nutrients. Eating both the skin and flesh offers the best nutritional value.

For example:

• A 3.5-ounce skinless baked potato: 92 calories, 1.5g fiber, 12.7mg vitamin C

• The skin alone (1 ounce): 56 calories, 2.2g fiber, 3.8mg vitamin C

Comparing Potato Varieties

White Potatoes

White potatoes are often overshadowed by sweet potatoes but still deliver key nutrients. They provide vitamin C, potassium, and iron, with fewer sugars than sweet potatoes.

Nutritional Highlights (per 3.5 oz):

• Calories: 92

• Carbs: 21.2g

• Fiber: 2.2g

• Vitamin C: 9.5mg (11% DV)

• Potassium: 530.9mg (11% DV)

Sweet Potatoes

Sweet potatoes are beloved for their natural sweetness and vibrant orange flesh, which is high in vitamin A. They are also rich in fiber and vitamin C, making them a nutrient-dense option.

Nutritional Highlights (per 3.5 oz):

• Calories: 89

• Carbs: 20.5g

• Fiber: 3.3g

• Vitamin A: 953.6μg (106% DV)

• Vitamin C: 19.4mg (22% DV)

Sweet Potato vs. White Potato: While white potatoes have more potassium and iron, sweet potatoes win with significantly more vitamin A and fiber.

Purple Potatoes

With their striking color, purple potatoes aren’t just pretty they’re loaded with antioxidants, particularly anthocyanins, which support brain and eye health.

Nutritional Highlights (per 3.5 oz):

• Calories: 73

• Carbs: 17.2g

• Fiber: 1.3g

• Vitamin C: 18mg (20% DV)

• Potassium: 410mg (10% DV)

Yukon Gold Potatoes

These yellow-fleshed potatoes are known for their buttery taste and are a good source of vitamin C and potassium.

Nutritional Highlights (per 3.5 oz):

• Calories: 74

• Carbs: 17.4g

• Fiber: 1.4g

• Vitamin C: 18.1mg (20% DV)

• Potassium: 415.8mg (9% DV)

Red Potatoes

Red potatoes have a waxy texture that holds up well when cooked. They’re rich in antioxidants and slightly higher in vitamin C compared to russets.

Nutritional Highlights (per 3.5 oz):

• Calories: 86

• Carbs: 19.4g

• Fiber: 1.8g

• Vitamin C: 12.5mg (14% DV)

• Potassium: 540.8mg (12% DV)

Red vs. Russet: Red potatoes contain more antioxidants and vitamin C, while russets provide more fiber and vitamin B6.

Cooking Tips for Healthy Potatoes

1. Opt for Low-Fat Cooking Methods: Bake, broil or roast your potatoes instead of frying.

2. Choose Healthier Add-Ons: Use olive oil, Greek yogurt, or herbs instead of butter and sour cream.

3. Keep the Skin On: For maximum fiber and nutrient content, eat the skin along with the flesh.

4. Cut the Sugar: Avoid candied preparations and limit toppings like syrup or marshmallows.

The Bottom Line

Potatoes are far from empty carbs they’re a nutrient-rich addition to your plate when prepared thoughtfully. Darker-fleshed varieties like purple and red potatoes provide the most antioxidants, while sweet potatoes deliver a powerhouse dose of vitamin A. By choosing whole, minimally processed potatoes and preparing them with care, you can enjoy their health benefits without guilt. Share this article or subscribe to our newsletter for updates.