Who doesn’t love potatoes? They come in many forms, from crispy wedges and fries to smooth silky mashed cream. Potatoes have become one of the favorite veggies, no matter their age. Potatoes are packed with antioxidants and fiber, along with essential vitamins, and they are also capable of boosting your immune system, regulating blood sugar, and supporting your heart health. The potatoes are known to have more than just one variety, and we are only aware of a few.

Let’s dig and find the most healthy potatoes that exist, which offer us ample amounts of energy and strength. In our journey, we will find the varieties, preparation methods, and hidden nutritional gems that transform this pantry staple into a powerhouse of wellness. It’s time to peel these potatoes and their hidden nutrients layer by layer and uncover how they can positively impact our health and directly enhance our immune system.

In this article, we will be delving into the world of the most healthy potatoes and list them with their nutritional value. We will also share some healthy recipes to make your potatoes a good source of energy.

What are potatoes? And which are the most healthy potatoes among them?

Potatoes are starchy root vegetables that belong to the Solanaceae (nightshade) family and a native to the Americas. The scientific name that is given to potatoes is Solanum tuberosum. They are one of the world’s most popular and widely consumed crops by everyone around the world. They have their origin in South America, specifically in the Andes region. There are over 4,000 varieties, and some of the commonly known are white, red, yellow, purple, and sweet potatoes. They are known for being a rich source of carbohydrates, fiber, vitamins like vitamin C and B6, and minerals like potassium and magnesium.

They are also a rich source of antioxidants, which help fight free radicals and promote health. The best part of potatoes is that they can be cooked in many ways — boiled, baked, mashed, or fried. There are some myths about potatoes too such as they are considered unhealthy. However, when prepared properly, they are highly nutritious.

There are countless varieties of potatoes in the world but there are a few of them that are considered the most healthy potatoes:

1. Purple Potatoes

Purple potatoes are packed with valuable plant compounds, like anthocyanins which is a type of antioxidant. Anthocyanins are polyphenol plant pigments that give foods their purple, blue, or red colors. Along with giving purple potatoes their color, it benefits health by protecting cells from damage and reducing inflammation, which can help reduce the risk of chronic disease.

Here is a nutrition breakdown for a 3.5-ounce uncooked serving of purple potatoes:

• Calories: 85


• Protein: 1.54 grams (g)


• Carbohydrates: 20 g


• Fiber: 3.1 g


• Potassium: 337 milligrams (mg) or 14% of the Daily Value (DV)

2. Red Potatoes

Red potatoes are known for being an outstanding source of flavonoid antioxidants, such as quercetin, kaempferol-rutinose, catechin, and rutin. Red potatoes contain twice the amount of flavonoids as compared to white potatoes. They’re also considered a rich source of quite a few nutrients, like vitamin C and potassium.

Here is a nutrition breakdown for a 3.5-ounce serving of cooked red potatoes:

• Calories: 87


• Protein: 2.3 g


• Carbohydrates: 19.6 g


• Fiber: 1.8 g


• Potassium: 545 mg or 12% of the DV


• Vitamin B6: 0.212 mg or 12% of the DV


• Vitamin C: 12.6 mg or 14% of the DV

3. Sweet Potatoes

Sweet potatoes are edible roots that belong to the Convolvulaceae, or morning glory, family. Though they belong to diverse plant families, sweet potatoes are often banded together with tubers like white, red, and purple potatoes. Sweet potatoes are rich in nutrients such as vitamin A. Vitamin A is necessary for many critical processes in the body, like immune function, cellular growth, and vision. Sweet potatoes are also rich in fiber, B vitamins, vitamin C, and potassium.

Here is a nutrition breakdown for a 3.5-ounce serving of baked sweet potato with skin:

• Calories: 90


• Protein: 2 g


• Carbohydrates: 20.7 g


• Fiber: 3.3 g


• Magnesium: 27 mg or 6% of the DV


• Potassium: 473 mg or 10% of the DV


• Vitamin A: 957 micrograms (mcg) or 107% of the DV


• Vitamin B6: 0.285 mg or 17% of the DV


• Vitamin C: 19.5 mg or 22% of the DV

Read more: How to Build a 7 Day Diet to Lower Triglycerides?

Most Healthy Potatoes Recipes

1. Baked Sweet Potato with Avocado & Black Beans

Why it’s healthy: Rich in fiber, protein, and healthy fats.

How to make:

• Bake a whole sweet potato at 400°F (200°C) for 40–50 minutes.


• Mash avocado with lime juice, salt, and pepper.


• Top the baked sweet potato with black beans, mashed avocado, and cilantro.

2.  Roasted Purple Potatoes with Garlic & Herbs

Why it’s healthy: Purple potatoes have high antioxidants (anthocyanins).

How to make:

• Cut purple potatoes into wedges.


• Toss with olive oil, minced garlic, rosemary, salt, and pepper.


• Roast at 425°F (220°C) for 25–30 minutes.

3. Mashed Red Potatoes with Greek Yogurt

Why it’s healthy: Lower in fat than traditional mashed potatoes.

How to make:

• Boil red potatoes until soft, then mash them.


• Mix with Greek yogurt, garlic, and a little olive oil.


• Garnish with chives or parsley.

4. Potato & Lentil Soup

Why it’s healthy: High in protein, fiber, and iron.

How to make:

• Sauté onions, garlic, carrots, and celery in olive oil.


• Add diced golden potatoes and lentils.


• Pour in vegetable broth and simmer for 30 minutes.


• Season with cumin, turmeric, and black pepper.

Read more: 30 Healthy Cheat Meals and Snacks: Indulge Without the Guilt

Conclusion

Fried or boiled, they can be cooked and eaten in any form. We love to consume potatoes in all their form. There are many recipes to cook them, and there can be a variety of potatoes and their family. But since they are said to be unhealthy, how can we know which among them the most healthy potatoes are? A few healthy ones that can considered healthy are purple, white, red, and sweet potatoes. If they can be cooked properly, they can be a powerhouse of nutrients and a rich source of carbohydrates, fiber, vitamins like vitamin C and B6, and minerals like potassium and magnesium.

FAQ:

1. What are the 7 types of potatoes?

Each of these varieties fits into one of seven potato-type categories: russet, red, white, yellow, blue/purple, fingerling, and petite. Potatoes can be used to fuel the body and the brain throughout the day.

2. What are the three main types of potatoes?

Potatoes are split into 3 different classifications: starchy, waxy, and all-purpose. These classifications are given based on their texture, starch content, and moisture. Every potato type falls somewhere along this spectrum.

3. What is the healthiest potato?

Red potatoes are generally considered the healthiest potatoes because they are high in nutrients, including potassium, vitamin C, and flavonoids.