Are Baked Potatoes Healthy? Nutrition, Benefits, and Downsides

 Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world.

While many people consider vegetables to be healthy, potatoes have managed to stir up some controversy.

Because of their starch content, many people believe they should limit their intake.

Also, potatoes are commonly associated with unhealthy fried and processed foods.

This article takes a deeper look at the potential health effects of potatoes.

What Are Potatoes?

Potatoes are a type of edible plant tuber eaten around the world.

Scientifically known as Solanum tuberosum, they belong to the nightshade family of plants (1Trusted Source).

Originating in the South American Andes, potatoes are now cultivated in 160 countries worldwide, with 1,500–2,000 different varieties that range in color, size and nutrient content (1Trusted Source, 2Trusted Source).

Nevertheless, many varieties are similar in composition, consisting of a starchy flesh covered by a thin, nutrient-rich skin.

Potatoes can be boiled, steamed, fried, baked or roasted and used in a wide assortment of dishes.

SUMMARY:

Potatoes are an edible plant tuber cultivated around the world. There are many different varieties of potatoes that can be used in a range of dishes.

Potatoes Are High in Many Nutrients

There are many types of potatoes that include an array of different nutrient sets.

One medium (6.1 ounces or 173 grams) Russet baked potato, including the flesh and skin, provides the following (3):

• Calories: 168
• Fat: 0 grams
• Protein: 5 grams
• Carbs: 37 grams
• Fiber: 4 grams
• Sodium: 24 milligrams
• Vitamin C: 37% of the RDI
• Vitamin B6: 31% of the RDI
• Potassium: 27% of the RDI
• Manganese: 20% of the RDI

The nutrient profile of potatoes can vary depending on the type.

For example, red potatoes contain fewer calories, carbs and fiber than Russet potatoes, as well as slightly more vitamin K and niacin (4Trusted Source).

The way you prepare your potatoes can also influence their nutrient content.

Given that many of their nutrients are concentrated in the outer skin, peeling the potato can remove a significant portion of the fiber and mineral content in each serving (1Trusted Source, 5Trusted Source).

Additionally, frying potatoes can increase their fat and calorie content, compared to other cooking methods like baking or boiling.

Furthermore, processed potato products are also less nutrient dense and contain more calories, fat and sodium than whole potatoes.

SUMMARY:

Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium and manganese. Their nutrient contents can vary depending on the type of potato and cooking method.