Are Potatoes Healthy? Benefits and Downsides

Eating potatoes may improve gut health, support fullness and help regulate blood pressure.
Potatoes are nutrient-rich, fiber-filled and more sustainable than many other staple crops.
Prep matters—boiling is best; fried or overcooked potatoes may raise blood sugar or acrylamide risk.

Are potatoes healthy? Absolutely. Despite their often-unhealthy reputation, potatoes claimed the top spot as the most commonly consumed vegetable in the United States. (Tomatoes are trailing behind!) They are also a sustainable crop—with a low carbon and water footprint—and require less land to produce than many other foods. But what happens if you eat potatoes? Will your health suffer? Let's take a deep dive to discover potatoes' nutritional value, potential health benefits and drawbacks of eating this tuber every day.

Why We Love Potatoes

They Might Help Keep You Regular

One potato without skin offers a couple of grams of fiber, but eating the skin with the potato will add another gram of fiber. This can help you reach your recommended amount of fiber (25 to 38 grams per day), which can help you stay regular. In short, you may be less likely to be constipated when you eat potatoes with the skin and other fiber-containing foods like vegetables, fruits, legumes and whole grains.

You May Feel Fuller Longer

The form of potatoes you eat could impact your satiety—this could be related to how potato starch changes structure after cooking. Specifically, boiling potatoes creates slowly digestible and resistant starches. This ultimately delays digestion and carbohydrate absorption. Consequently, when your meals include potatoes, you may feel full and satisfied longer. Ultimately, you may be less likely to overeat or have the urge to snack shortly after your meal.

Your Gut Health May Improve

Whole potatoes contain resistant starch, which gets fermented by bacteria in your colon. Research has shown that eating potatoes can improve the health of the gut by producing short chain fatty acids, which can help reduce inflammation. Eating whole potatoes and other food sources of prebiotics, such as garlic, helps maintain a healthy microbiome, improving digestion and supporting immune health.

You May Have Better Blood Pressure

Potatoes are abundant in potassium, a mineral that supports your nerves, muscles, kidneys and heart. Potassium also plays a key role in regulating blood pressure. One potato provides a good amount of potassium.

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Nutrition Information

Potatoes are an excellent source of healthy carbs, which are essential for energy production. They are also a source of protein and fiber, a good source of potassium and an excellent source of vitamin C. One cooked potato (about 5 ounces) with skin contains the following:

Calories: 118
Total Carbohydrates: 27g
Dietary Fiber: 2g
Total Sugar: 1g
Added Sugar: 0g
Protein: 3g
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0 g
Sodium: 5mg
Potassium: 515mg
Vitamin C: 18mg

Are Potatoes Safe For Everyone?

Cooked potatoes have a relatively high glycemic index, which means the food raises blood sugar more quickly than others. Depending on the potato variety and cooking method, potatoes' glycemic index can range from 50 to 111, according to research. (Russets are the highest.) Generally speaking, thanks to the added fiber, whole potatoes with the skin and sliced potatoes with the skin have a lower GI than plain mashed or diced potatoes. Research has also found that precooked, cooled and reheated potatoes could have a lower glycemic load than freshly cooked potatoes—it's one strategy you may be able to use if you're working on managing your blood sugar. How much your blood sugar increases after eating potatoes also depends on your portion size and other foods in the meal. Combining potatoes with other high-fiber plant-based foods may help with better blood sugar control.

Another concern for some individuals is acrylamide—a compound formed when natural sugars in potatoes and other plant-based foods interact with the amino acid asparagine under high heat. When you bake, roast and fry potatoes, there may be a higher chance of acrylamide forming. (Frying causes the highest acrylamide formation.) Animal studies have suggested that acrylamide may be linked to cancer, but the FDA says that it's unknown if acrylamide poses any health risk to people. Boiling and steaming potatoes, on the other hand, are less likely to lead to acrylamide formation. (You can decrease the formation of this compound by soaking raw potato slices in water for 15 to 30 minutes before high-heat cooking, says the FDA.) Eating foods with potentially higher levels of acrylamide, such as french fries and potato chips, in moderation is recommended.

4 Ways to Enjoy Potatoes

As a starchy vegetable, potatoes combine well with protein and a nonstarchy vegetable—together, they make a well-balanced meal. Leaving on the potato skin also adds extra fiber to your diet. You can enjoy potatoes by cooking them in several ways.

Boiling: Bring potatoes to a boil and then simmer until tender, which means you can easily pierce the potato with a fork.
Steaming: Simply steaming whole potatoes until tender (about 15 minutes) creates a delicious side. Add herbs and spices for additional flavors.
Roasting: Using the oven to roast potatoes either alone or with other vegetables, makes them an ideal side to go with your entree.
Air-Frying: Air-fried potatoes are the perfect solution to making crispy potatoes without the extra fat that comes with deep-frying.

Potato Recipes to Try

Loaded Breakfast Baked Potato

5.0

Loaded Baked Potato Skins

4.5

Chicken-Potpie Twice-Baked Potatoes

4.5

Our Expert Take

It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits. There are many ways to enjoy this versatile tuber.

Frequently Asked Questions

Is it healthy to eat potatoes every day?

It is perfectly alright to eat potatoes every day, but how you prepare them and how much you eat also matters. Eating potatoes with skin on is recommended to get the extra fiber that the skin provides—just make sure you give them a good scrub before cooking to remove any dirt.
Are potatoes considered a bad carb?

Whole potatoes aren't a bad carb. They provide many essential nutrients, like potassium, vitamin C and fiber. Potatoes also have resistant starches, which may contribute to supporting a healthy gut.
Are potatoes more nutritious than rice?

While both potatoes and rice are starchy, they differ in their nutritional offerings. When comparing brown and white rice, brown rice is a more nutritious option. When comparing potatoes (with skin) and brown rice, potatoes have the edge on protein and fiber, giving you slightly more of both nutrients than you'll find in brown rice. However, potatoes and rice can serve you well with a variety of dishes. If you love both starches, why not enjoy both? Just be mindful of your preparation, cooking methods and portion size.
Who should avoid potatoes?

People who have decreased kidney function or kidney disease may need to keep an eye on the potato portions they consume, due to potatoes' high potassium content. Speak with your primary care provider or a registered dietitian to determine the appropriate amount based on your health.
Is it OK to eat unripe potatoes?

Exposing potatoes directly to sunlight can lead to their white flesh turning green and sprouts forming. This indicates the formation of solanine, a bitter chemical that can be toxic if consumed in large quantities. When you see green appearing in a potato, it is best to throw it away. To prevent solanine from forming, store potatoes in a cool, dry and dark environment, such as a basement, cellar, garage, kitchen drawer or cabinet or a paper bag. When stored between 45°F and 50°F, they can last up to 2 to 3 months.