The easiest thing to look for when trying to find the most nutrient-rich potato is color, Davis said.<\/p>\n
Darker, more vibrant hues, such as deep purple, red or bright orange, signal more protective plant compounds.<\/p>\n
Chef On ‘American Kitchen’ Shares Common Spice That Turns Ordinary Potatoes Into Mediterranean Delight<\/a><\/p>\n Potatoes with colored flesh tend to offer the greatest antioxidant benefits, said Fiorella DiCarlo, a Florida-based registered dietitian.<\/p>\n Read On The Fox News App<\/a><\/p>\n “Purple and blue potatoes contain gut-healthy fiber and are filled with antioxidants like anthocyanins, which are great for heart health<\/a> and lowering blood pressure and cholesterol,” she told Fox News Digital.<\/p>\n Dietitians say potato color can offer clues about nutrient and antioxidant content.<\/p>\n (iStock)<\/p>\n “Anthocyanins also improve heart and brain health<\/a> and promote gut health, which in turn boosts immune health and increases regular bowel movements,” DiCarlo added.<\/p>\n Sweet potatoes,<\/a> meanwhile, get their orange color from beta-carotene, also known as vitamin A.<\/p>\n Eating Leftover Pasta May Be Better For Your Blood Sugar Than Consuming A Fresh Bowl, Experts Say<\/a><\/p>\n This plays a key role in vision, immune health and skin function.<\/p>\n “They contain vitamin A, C and B6 and are the lowest glycemic potato,” DiCarlo said. “The fiber and complex carbohydrates in sweet potatoes provide a steady energy release, helping to manage blood sugar levels and promote a feeling of fullness, which can assist in weight management.”<\/p>\n Sweet potatoes get their orange color from beta-carotene, also known as vitamin A.<\/p>\n While darker varieties offer added antioxidants, experts stressed that lighter spuds still have a place on a healthy plate.<\/p>\n Cheap Movie Night Snack Could Outperform Pricey Post-workout Foods, Experts Say<\/a><\/p>\n “White and yellow potatoes still provide fiber, potassium and energy-rich carbohydrates,” Davis said. “They just don’t have the same concentration of antioxidants as purple, red or orange varieties.”<\/p>\n No matter the color, potatoes are not a cure-all, noted Jason Heiselman, a New York-based certified nutritionist and professional chef at Hungryroot.<\/p>\n “They’re not a magic food, but they do offer added nutritional value compared to white potatoes.”<\/p>\n Nonetheless, Heiselman said white and russet potatoes are often misunderstood, too.<\/p>\n Click Here To Sign Up For Our Lifestyle Newsletter<\/a><\/p>\n “White and russet potatoes aren’t unhealthy \u2014 that’s a misconception,” he said. “They’re naturally fat-free, a good source of potassium and provide complex carbohydrates that fuel the body.”<\/p>\n Darker potatoes, such as purple and red varieties, tend to contain more antioxidants, experts say.<\/p>\n Yellow potatoes, such as Yukon Golds, are another good option, according to the experts, offering more nutrients than white potatoes, but fewer antioxidants than darker-fleshed options.<\/p>\n Experts agree that how a potato is prepared<\/a> often matters more than which type you choose, and the healthiest ways to cook potatoes are steaming or boiling them with the skin on.<\/p>\n Click Here For More Lifestyle Stories<\/a><\/p>\n “Baking, boiling and roasting are healthy methods compared to deep-frying, which adds calories and inflammatory fats and destroys heat-sensitive antioxidants like vitamin C,” Davis said.<\/p>\n Anne Murray, a Texas-based registered dietitian and founder of Nourished by Anne, said it’s common cooking methods that often unfairly label potatoes as unhealthy.<\/p>\n Test Yourself With Our Latest Lifestyle Quiz<\/a><\/p>\n However, baking, boiling or air frying<\/a> potatoes instead of frying them can turn them into a key part of a balanced meal, as can skipping toppings like butter and marshmallows, as she demonstrated in a recent Instagram video.<\/p>\n Boiling, steaming or baking potatoes with the skin on helps preserve nutrients.<\/p>\n “Eat a russet potato after your workout, because it has the highest potassium content,” Murray advised. “Eat a sweet potato in a regular lunch bowl, because it will support your skin glow and help keep you full. Eat a Japanese sweet potato anytime. It has the highest amount of fiber.”<\/p>\n Click Here To Download The Fox News App<\/a><\/p>\n Murray also highlighted a lesser-known nutrition trick<\/a>: cooling cooked potatoes before reheating and eating them to form resistant starch and reduce their impact on blood sugar.<\/p>\n Fox News Digital reached out to Potatoes USA, a marketing and research organization representing potato farmers throughout the country, for comment.<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/02\/effb4c447b893e4d28b9d7ec92fa16a1.jpeg\"\/)
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