From a health standpoint, potatoes sometimes have an unfair reputation. However, nutritionists say that not only are tubers not bad for you, but they are also packed with nutrients.
“All vegetables are healthy, potatoes included,” says Shelley Maniscalco, a registered dietitian and partner at Nutrition in Demand, an agency that works with the Alliance for Potato Research and Education.
“Potatoes are quite nutrient-dense,” Maniscalco adds.
They deliver meaningful amounts of fiber and iron and are a good source of potassium, vitamin B6 and vitamin C. A medium-size potato contains about 3 grams of proteins, she adds.
No matter what color or variety of tuber one eats, Maniscalco says, “They all provide comparable vitamins and minerals.”
The difference is how they’re used and in the phytonutrients they offer.
“Color is an indication of the phytonutrient pigments that are in the skin,” she says.
They can vary slightly from one color to another, which is why it’s a good idea to eat a variety of potatoes.
“One of the best things about potatoes is that people genuinely enjoy them,” she says.
Power Pairings
Potatoes don’t create a consumer barrier like some veggies that don’t exactly tingle the taste buds.
“They’re versatile across cultures and can be paired with healthy nutrient ingredients,” she says.
Maniscalco says she loves broccoli on a baked potato, but tomatoes, peppers, Brussels sprouts and carrots also make good additions. Beans, lentils or yogurt can add even more protein.
How they’re prepared also makes a difference. A baked potato tastes different from one that is roasted or air fried.
The Potatoes USA recipe website, potatogoodness.com, lists a plethora of fun, creative recipes, Maniscalco says.
Misunderstood Effect
Potatoes’ ranking on the glycemic index can be misleading.
The GI is a research tool to measure how individual foods affect blood sugar, she says. It was not designed for public dissemination.
“It doesn’t reflect real-world eating patterns,” Maniscalco says. “Studies have shown that when potatoes are consumed as part of a mixed meal, they’ll have similar effects on blood sugar as other carbohydrates.”
Eating the skin can be extra beneficial because the fiber in the skin helps to slow down the effects of the carbohydrates releasing sugar into the blood, according to Maniscalco.
Digging Into Research
Here are findings from the four most recent peer-reviewed papers funded by the Alliance for Potato Research and Education:
• In a tightly controlled feeding study, the results showed when athletic men ate a diet where potatoes supplied about 60% of their calories during short-term calorie restriction and exercise, their muscles shifted toward greater efficiency and
endurance rather than toward muscle breakdown. (November 2025)
• A 12-week randomized crossover trial showed that people with Type 2 diabetes can eat potatoes every day without harming blood sugar, blood flow, blood pressure or cholesterol. Compared with eating white rice daily, eating potatoes led to smaller waist measurements, lower fat mass and lower heart rate. (August 2025)
• A meta-analysis of population studies found that overall potato intake (baked, boiled, mashed or fried) was not linked to a higher risk of Type 2 diabetes. A small increase in risk was seen only with fried potatoes when consumed at 10 times the average intake level, but clinical studies needed to know whether this is due to the potatoes themselves, other foods eaten with them or lifestyle factors. (January 2025)
• In a companion study from the same research team, eating five or more servings of potatoes per week was not linked to higher risk of cardiovascular disease or high blood pressure. (September 2024)
