As America’s favorite veggie, potatoes can be found on menus nationwide at any point of the year. However, as we inch towards winter, potatoes are even more prevalent as frequent inclusions in hearty, comforting dishes. 

While potatoes are often thought of as less-than-healthy food options, this isn’t always the case, depending on their preparation. In fact, the main driver behind the overall positive (or negative) health benefits of potatoes is how they’re cooked. Read on to learn how different potato cooking techniques influence their healthfulness, so you can discover the healthiest way to cook a potato.

Health Benefits of Cooked Potatoes 

It may surprise some to learn that potatoes are rich in quite a few vital nutrients. “Potatoes are high in potassium, vitamin C, fiber, protein, and energy-dense carbohydrates,” says Roxana Ehsani, MS, RD, CSSD, LDN. Additionally, spuds are a great source of B vitamins, iron, magnesium, phosphorus, copper, and plant compounds like flavonoids and phenolic compounds. And while this nutrient composition will vary slightly between potato varieties, you can generally count on some amount of these nutrients to be present in most all taters.

These nutrients work together to support heart, bone, immune, gut, blood, metabolic, and brain health. The protein and fiber found in potatoes also help to boost feelings of satiety after eating, yielding more stable blood sugar and energy levels.

However, the key to obtaining these nutrients is found in the skin of the potato, where they are most concentrated. When potatoes are peeled, what’s left behind is mostly quickly-metabolized starch, which often yields a rapid spike and subsequent drop in blood sugars, leaving us feeling hungry soon after enjoying them.

Popular Ways to Cook Potatoes 

Potatoes just might be one of the most versatile culinary treasures in the kitchen, thanks to their mild flavor and forgiving texture. This lends them to a wide variety of cooking styles. Let’s look at some of the most common ways to cook up these root veggies, and how they impact overall health:

Baked

Few things are as satisfying as a steamy, loaded baked potato with all the fixings—or even just one served simply with salt and a dab of butter. Not only are they easy to prepare, but baked spuds can serve as either a side dish or an impressive entree. Baking is one of the healthier ways to prepare potatoes, as it doesn’t require any additional ingredients, though many rub their taters in olive oil and salt before sticking ‘em in the oven. The crispy skin of baked potatoes also encourages people that aren’t normally inclined towards potato skins to give them a try. However, the overall healthfulness of baked potatoes is really made or broken in the toppings. While broccoli, tomatoes, olives, and other veggies only add to the nutrition of this potato preparation, butter, cheese, sour cream, and bacon detract from it.

Boiled

“If you’re looking for a more nutritious way to prepare your spuds, try them boiled,” says Ehsani. Given that the cooking medium for boiled potatoes is water, what results is unadulterated potato nutrition (again, when the skins are on). However, since boiled potatoes are pretty bland on their own, they’re often destined for less healthy recipes, like mayonnaise-heavy potato salad or cheesy casseroles. Mayo-free German potato salad or a simple side dish of boiled potatoes with olive oil, salt, and pepper are delicious (healthier) substitutes for these classic dishes.

Fried

There’s no doubt that classic fried potato dishes like French fries, tater tots, and home fries are American treasures, as they are some of the most popular ways to eat these beloved root vegetables. However, they are also (unfortunately) the most unhealthy spud preparations. “Deep-frying will turn your healthy potatoes into an unhealthy meal or side dish option,” Ehsani adds. This is because the potatoes will inevitably absorb some of the cooking oil in the frying process, increasing their fat and calorie content. And while frying in healthier high-heat fat options like avocado oil will increase the unsaturated fat content of your final product, the total fat and calorie content won’t be altered. Additionally, fried potatoes typically have their skins removed, and the frying process can sometimes result in the formation of harmful compounds, like carcinogenic acrylamide, if too much browning occurs.

Roasted 

Whether you opt for a classic roasted potato or something like a crispy potato wedge, roasted spuds differ from baked potatoes in that they’re usually cooked at a higher heat with a fat source and seasoning. What results is a full-flavored potato with a satisfyingly crunchy texture (yum). Roasted tater fans will be relieved to know that roasted potatoes are typically a pretty healthy option, depending on the fat source. Roasting in olive or avocado oil will offer heart healthy unsaturated fats and antioxidants, while the addition of phytonutrient-rich spices like paprika, turmeric, garlic powder, cumin, onion powder, rosemary, parsley, thyme, and chili will also boost the overall healthfulness of the dish. However, the benefits of your roasted spuds will decrease if you opt for lard or butter instead, as these higher saturated fat options could contribute to increased blood cholesterol levels. 

Air-Fried 

Air fryers are a must-have kitchen appliance these days – and for good reason! They make quick and delicious cooking a breeze with their high-heat convection system that results in reliably crispy food. These kitchen gadgets are unique in their ability to achieve these results without the use of fat, making for a super healthy final product.

Mashed 

And finally, we have maybe the most beloved potato preparation: mashed. Mashed potatoes can range from creamy and delicate to chunky and hearty. While creamy mashers are typically made with skin-off potatoes and full-fat dairy products like cream, butter, or cheese, chunky mashed potatoes often include the skins but can also be made with indulgences like bacon and a variety of saturated fat-rich dairy products. However, not all mashed potato recipes need to be laden with dairy, as plant-based substitutes, flavorful broth, and nutrient-rich ingredients like chives or scallions can produce a healthier and equally delicious final product.

Tips for Cooking the Healthiest Potatoes 

When cooking up healthier potato dishes, there are a few trade secrets to keep in mind.

• Opt for healthy fats: Often it’s the fat source (or lack thereof) that largely dictates the overall healthfulness of potato dishes. Instead of saturated fat-rich and omega-6-rich options like butter, lard, and vegetable oils, choose fats high in unsaturated fats and antioxidants, like olive and avocado oil. “Try to limit the amount of butter or oils you add to your potatoes,” Ehsani concurs.
• Avoid unhealthy ingredients: Aside from less healthy fat choices, also be cautious with other stereotypically unhealthy potato recipe ingredients, like bacon, cheese, sour cream, cream, half-and-half, and mayonnaise. These increase the saturated fat and dietary cholesterol load of your dish.
• Choose nutrient-dense add-ins: Instead, look to add nutrient-dense foods to your potato recipes, like vegetables, olives, spices, and herbs. These will inject fiber, antioxidants, vitamins, minerals, plant compounds, and flavor into your final product.
• Use temperature control: While cooking potatoes at a high heat will obtain that crispy exterior we all love, it’s important to not overdo it. Getting spuds a little too brown can create unwanted compounds that can impact your overall health.
• Keep the skins on: And it’s worth mentioning again that a cornerstone of preparing healthy potato dishes is to keep the skins on, as this is where the majority of their nutrition lies.

The Healthiest Way to Cook a Potato

While there are many healthy potato cooking methods to choose from, baked, boiled, roasted, and air-fried are in the running as the healthiest options. “These methods allow you to use less oils and fats,” Ehsani explains.

However, given that boiling never utilizes a fat source, whereas the other frontrunners often do, it earns our title of the healthiest potato cooking method. That said, it’s important to then make a health-forward dish with your boiled potatoes. Although some people love boiled potatoes with a sprinkling of salt and fresh herbs, many of us need a little more intrigue (and indulgence) to fully enjoy this preparation. So, while creamy salads and casseroles are delicious ways to enjoy boiled potatoes, be mindful of your use of mayo, cream, butter, and cheese, instead opting for more nutrient-dense alternatives.