Po-TAY-to, po-TAH-to? Let’s set that silly question aside and talk about something more important: Are white potatoes healthy or not?
Despite their bad rap (thanks, sour cream and onion chips!), classic spuds have some surprisingly stellar health credentials. Here’s the truth about these tasty tubers—and why you shouldn’t feel guilty about eating them.
White potato nutrition: How many calories are in a potato?
Potatoes might be a white food, but unlike refined bread or pasta, they boast some pretty sweet nutritional stats. From one medium potato, you’ll get:
- 130 calories
- 4 g protein
- 0 g total fat
- 37 g carbs
- 4 g fiber
- 2 g sugar
- 2 g iron
- 48 mg magnesium
- 926 mg potassium
- 121 mg phosphorus
- 48 mcg folate
What are the health benefits of potatoes?
Turns out, they’ve got perks a-plenty. Here are some of the standout health benefits of white potatoes:
✔️ They’re a potassium powerhouse
Surprise: A medium spud serves up around a quarter of your daily potassium—more than twice as much as a medium banana. That’s good news, since getting enough of the mineral can help keep your blood pressure in check. It’s also tied to healthier blood sugar levels, better bone mineral density, and even a lower risk for kidney stones, according to the National Institutes of Health.
✔️ They deliver long-lasting fuel
Yes, potatoes are chock-full of carbs. But they’re also loaded with fiber and that makes all the difference. Fiber slows the absorption of potatoes’ natural sugars, so your blood sugar levels stay stable instead of quickly spiking and dropping. That translates to steady, long-lasting energy. Just be sure to eat the whole potato, not just the flesh. “About half of the fiber is in the skin,” says Frances Largeman-Roth, RDN, nutrition and wellness expert and author of Eating in Color.
✔️ They’re seriously satiating
Want to stave off the urge to snack—and maybe even lose some weight? Swap that bread or pasta for a spud. Research shows that boiled potatoes are one of the most satiating foods out there—and having them instead of pasta or rice can actually help you consume fewer calories at mealtime. That might be because potatoes are loaded with resistant starch, a type of carbohydrate that acts like fiber and helps keep you feeling fuller longer, Largeman-Roth says.
✔️ They’re heart and gut healthy
Potatoes aren’t just good for your waistline. All that fiber does the rest of your body good too. Getting enough roughage can help lower your cholesterol, blood pressure, and inflammation—all of which can reduce the risk for heart disease. Fiber also benefits your belly. It feeds the good bacteria in your gut and promotes a healthier microbiome, recent research shows.
White potato vs. sweet potato: Which is healthier?
Sweet potatoes are often touted as an all-around superfood, so they must win out, right? Turns out, it’s more of an even split. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. And while sweet potatoes are packed with vitamin A, white potatoes are higher in other nutrients like potassium, magnesium, phosphorus, and folate. So switch it up—it’s good to have both!
What about purple potatoes?
Again, variety is the spice of life, people! Violet-hued foods like purple sweet potatoes are rich in antioxidants like anthocyanins, which you won’t find in white potatoes. But that doesn’t mean you have to go purple all the time. “All potatoes can fit into a healthy diet, and eating a variety is key to receive the benefits of each,” says Rebecca Ditkoff, MPH, RD, founder of Nutrition by RD.
How do potatoes compare to whole grains?
Potatoes are in the same ballpark in terms of calories, carbs, and fiber. So when building a meal, think potatoes or a grain, not both. “As a rule of thumb for clients looking to manage their weight, I recommend that starches like potatoes or grains take up a quarter of their plate,” Ditkoff says. (Another quarter should be protein, and the remaining half should be non-starchy veggies like leafy greens or broccoli.)
How to cook white potatoes
Traditional french fries or potatoes au gratin are never going to pass as healthy, since they’re usually prepared in a way that racks up extra calories and fat. To reap the wholesome benefits of potatoes, stick with healthier prep ideas, like these:
Breakfast: Why just stick to sweet potato toast? Give thin slices of white potato the same treatment, then top with mashed avocado and a poached egg, Ditkoff says.
Lunch: Turn a simple baked potato into a satisfying meal by topping it with turkey or black bean chili and a dollop of plain Greek yogurt.
Dinner: Try treating potatoes like croutons. Roast cubed potatoes with olive oil, salt, and your favorite herbs (like rosemary or thyme) until crispy. Then use them as a hearty topper for salads or soups.
Healthy White Potato Recipes to Try
Potato and Greens Frittata
GET THE RECIPE
Spicy Oven Fries
Skinny Scalloped Potatoes
Spinach and Goat Cheese-Stuffed Baked Potatoes
FAQs
Potatoes — particularly the skin — also contain fiber, which is helpful for gut health, heart health and weight loss, Rizzo says. Surprisingly, potatoes also provide protein, she adds.
Are white potatoes good for weight loss? ›
As for white potatoes, in reality a plain, medium potato can actually aide in weight loss/maintenance. Potatoes are an excellent source for vitamins C and B6, a good source for fiber (which keeps your stomach satisfied longer) and manganese, AND they have more potassium than bananas!
Can I eat potatoes if I want to lose weight? ›
When you're creating a weight loss diet, potatoes aren't usually the first food that comes to mind. This is because they have a bad reputation for being fatty and high in carbohydrates. However, potatoes can be a great addition to any weight-loss-friendly diet if you know how to prepare them correctly.
What is the 14 day potato diet? ›
Penn says he ate about five potatoes a day. Penn ate nothing but potatoes, either baked or boiled. No butter, cheese, sour cream, or bacon bits… just plain old potatoes. After 14 days of eating nothing but potatoes, Penn had lost 14 pounds.
Which is better for weight loss white rice or potatoes? ›
And, according to the San Francisco Chronicle, both potatoes and rice can be helpful when you're trying to lose weight. Both have practically little to no fat, contain nutritional value and are relatively similar in calories.
Is potato good for losing belly fat? ›
A 2014 study published in the Journal of the American College of Nutrition compared weight loss in a group of people following a reduced-calorie diet with or without potatoes and found that the potato did not cause weight gain — in fact, the people who ate potatoes daily were still able to lose weight.
What is the 3 day potato diet? ›
On the potato diet, you eat only plain potatoes for 3–5 days. It's claimed to aid weight loss, restore gut health, and boost immunity. Though it may help you lose weight, it hasn't been studied, is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.
Which potato is best for weight loss? ›
Look for red potatoes, purple potatoes, sweet potatoes, yams, and even white or yellow potatoes," Barthel says. Burgess agrees and says that while all types of potatoes can be a part of a healthy diet for weight loss, sweet potatoes are by far the best.
What is the quickest way to lose weight? ›
Cutting back on calories and engaging in regular physical activity may lead to gradual and sustained weight loss. Experts recommend getting at least 150 minutes of exercise per week (or 30 minutes per day five days a week) and eating 500 fewer calories a day to lose up to 1 pound per week.
How can I eat potatoes without getting fat? ›
Baking, boiling, and steaming potatoes are definitely the best choice in terms of minimising their fat and calorie content when compared to frying or eating them as junk food like french fries or potato chips.
The potato diet may result in short-term weight loss and reduce fat and sodium intake. However, there are few health benefits associated with this diet. Potatoes are nutritious but should be consumed as part of a varied diet rich in fruits, other vegetables, whole grains, proteins, and healthy fats.
When not to eat potatoes? ›
If the green tint on your taters is light and mostly skin-deep, peel them well to remove the green parts and go forth. But if they're starting to look like post-transformation Fiona, it's time to pitch 'em. Same goes for potatoes that have gone mushy or wrinkly—those are tell-tale signs of spoilage.
How did Penn lose all his weight? ›
The 6-foot, 7-inch magician weighed 322 pounds several years ago, when doctors discovered a 90% blockage in his heart. The father of two then decided to take drastic measures to see his young kids grow up. Under medical supervision, Jillette embarked on the "potato diet," eating only plain potatoes for two whole weeks.
Is pasta or potatoes better for weight loss? ›
AND they make you feel fuller for longer than rice or pasta because of the way their are processed by your body. Just a reminder. Potatoes, prepare to be surprised – Europe's favourite since 1536.
What is the healthiest way to cook potatoes? ›
Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats. It's important to leave the skin on potatoes, if possible.
What are the best vegetables to eat for weight loss? ›
Here are the best vegetables to include in your diet to support a healthy and sustainable weight loss journey.
- Bell Peppers. ...
- Zucchini. ...
- Green Beans. ...
- Cabbage. ...
- Edamame. Nevena Zdravic / Getty Images. ...
- Beets. Maryna Iaroshenko / Getty Images. ...
- Broccoli. tashka2000 / Getty Images. ...
- Sweet Potato. Liudmila Chernetska / Getty Images.
They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.
What is the healthiest way to eat white potatoes? ›
Healthiest Ways to Cook Potatoes
There are a variety of ways to incorporate potatoes into your diet. Research shows that boiling, microwaving, and steaming are the best methods for preserving anthocyanins in different potato varieties. Frying leads to the greatest loss of these protective compounds.
Are white potatoes healthier than pasta? ›
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
