- 100 calories
- 2 grams of protein
- 23 grams of carbohydrates
- 7 grams of sugar
- 4 grams of fiber
- 440 mg of potassium
- 30 percent of the daily requirement for vitamin C
- 120 percent of the daily requirement for vitamin A
As you can see in this quick comparison, there are subtle differences between the health benefits of the different varieties of potatoes. If a recipe calls for white potatoes, you can usually substitute it for sweet potatoes or vice versa. They have different tastes, so you can experiment from time to time.
Preparing potatoes the right way
How healthy potatoes are (and essentially any food) boils down to how they’re prepared. Even the best health benefits of potatoes can be ruined by being cooked the wrong way. When it comes to vegetables, less prep is better. Boiling, steaming, or eating them raw keeps them crisp, tasty, and packed with more macro and micronutrients.
On the other hand, potatoes are not really palatable in its raw form. However, boiling, baking, and roasting potatoes are great ways to prepare potatoes. Though tempting, deep-frying or cooking potatoes in fat or oil is the least healthy way to cook them. When you really have a craving for crispy chips, try using a modern air-fryer or looking for air-popped chips at your local grocery. These do not require extra oil, allowing you to avoid extra fat. A bit of salt, pepper, and herbs are a great way to add flavor without unwanted calories.