Are Potatoes Good for You?

On February 25, 2026 By newsroom Topic: Food Guide

Yes, potatoes can be a nutritious part of your diet when eaten in moderation and prepared healthily. Here’s a breakdown of their benefits, potential risks, and tips for enjoying them:

Why Potatoes Are Nutritious

Rich in Nutrients:
- A small potato (~5 oz) provides:
- 23% daily potassium (essential for heart health).
- 26% daily vitamin B6 (supports neurological health).
- Iron, vitamin C, magnesium, and fiber.

Low in Fat: When not paired with heavy toppings or fried.

Antioxidants: White potatoes contain antioxidants, and colorful varieties like red and purple potatoes provide anthocyanins and carotenoids.

Potential Health Concerns

High Glycemic Index (GI):
- Potatoes can raise blood sugar quickly, potentially increasing the risk of type 2 diabetes, cardiovascular disease, and hypertension.

Research Is Mixed: Some studies link potatoes to health risks, while others show no adverse effects when eaten in moderation.

Healthy Potato Tips

Treat as a Carb, Not a Vegetable:
- Replace rice, bread, or pasta with potatoes, not veggies.
- USDA recommends4 cups of starchy vegetables per week for women (5 cups for men).

Limit French Fries:
- Fries are high in calories and sodium, and studies suggest eating them regularly increases the risk of diabetes and hypertension.
- Try oven-fried potatoes or use an air fryer for a healthier option.

Choose Healthy Toppings :
- Avoid calorie-dense toppings like butter, sour cream, bacon, and cheese.
- Opt for olive oil, rosemary, or low-fat Greek yogurt for flavor and fewer calories.

Eat a Variety of Potatoes:
- Include red, purple, and yellow potatoes for a wider range of antioxidants.

Healthy Potato Recipe: Braised Fingerling Potatoes with Rosemary

Ingredients:
- 1 lb fingerling potatoes (halved)
- 1 shallot (quartered)
- 3 sprigs fresh rosemary + 1 tsp chopped
- 2 tbsp butter
- 1/8 tsp each salt and pepper
- 1 cup reduced-sodium chicken broth

Instructions:

Arrange potatoes, shallots, and rosemary sprigs in a skillet.
Add 1 tbsp butter, season with salt and pepper, and pour in the broth.
Partially cover, bring to a boil, then simmer until potatoes are fork-tender (~20–25 min).
Remove rosemary and shallots. Reduce the remaining liquid over high heat, stir in 1 tbsp butter, and pour sauce over potatoes. Garnish with chopped rosemary.

Nutrition (per serving):
- 150 calories, 6 g fat, 3.5 g saturated fat, 21 g carbs, 2 g fiber, 4 g protein, 220 mg sodium.

Bottom Line

Potatoes are a nutrient-packed option when consumed mindfully:
- Pair them with veggies for a balanced meal.
- Choose baked or roasted methods over frying.
- Experiment with toppings and colorful varieties to maximize health benefits.

Enjoy your spuds responsibly!