Red and yellow potatoes for sale at a market.
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To improve health and maximize vitamin and mineral intake, you should eat a rainbow of fruits and vegetables each day, according to food and nutrition specialist Julie Garden-Robinson. While this statement might conjure up images of red strawberries and purple cabbage, you might want to take a look at the rainbow of colors potatoes come in. Eating a colored potato every now and again can certainly help vary your nutrient intake. While the nutritional profile of the red and yellow potato are similar, there are some differences that may make you decide to eat one over the other.
Comparing the Calories
If you're looking for a lower-calorie potato, the red potato slightly hedges out the yellow potato. An 85-gram portion of a red potato, which is about 1/2 cup, contains 70 calories, while the same size serving of a yellow potato contains 77 calories. Seven calories may not sound like much of a difference, but saving a few calories here and there can add up over the course of a day, which is especially important given that most Americans eat more calories than they need, according to the 2010 Dietary Guidelines for Americans.
Protein, Fats and Carbs -- Oh My!
When it comes to protein, fat and carbs, a red potato is lower in carbs and a better source of protein than a yellow, and both are fat-free. An 85-gram serving of a red potato contains 2 grams of protein, 15 grams of carbs and 1 gram of fiber, while the same serving of a yellow potato contains 1.5 grams of protein, 19 grams of carbs and 1 gram of fiber. However, if you're watching your carbs for blood sugar control, the yellow potato may make a better choice, with a glycemic index of 58 for a boiled yellow variety versus 89 for a boiled red. A food with a high GI -- 70 or greater -- raises blood sugar more than a lower GI. Still, GI for even the same potatoes varies greatly depending on country of origin, according to the U.S. Potato Board.
Antioxidant Power
Antioxidants are substances that protect your cells against damage and may help prevent or delay the onset of chronic illnesses such as heart disease or cancer. Both yellow and red potatoes are a good source of antioxidants. In fact, the red and yellow coloring is responsible for some of its antioxidant power. While both potatoes are an excellent source of vitamin C, the red potato is richer in anthocyanins and the yellow potato carotenoids.
Go Yellow for Iron and Calcium
The red potato may may be lower in calories and carbs, but the yellow potato is a better source of iron and calcium. An 85-gram serving of a yellow potato contains 1.3 milligrams of iron and 15 milligrams of calcium, while the same serving of red contains 0.7 milligram of iron and no calcium. Iron is needed to make red blood cells, and calcium is important for bone health. Adult men and women over age 50 need 8 milligrams of iron a day, and women between the ages of 19 and 50 need 18 milligrams of iron a day. Calcium needs for adults range from 1,000 to 1,200 milligrams a day.
FAQs
The red potato may may be lower in calories and carbs, but the yellow potato is a better source of iron and calcium. An 85-gram serving of a yellow potato contains 1.3 milligrams of iron and 15 milligrams of calcium, while the same serving of red contains 0.7 milligram of iron and no calcium.
What's healthier, red or yellow potatoes? ›
The Healthiest Potato is the Red Potato
After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database.
What is the healthiest potato to eat? ›
All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.
Which potato has the lowest carbs? ›
The carb content varies depending on the potato variety. The lowest is Zerella with 8.9 g per 100 g. GiLICIOUS comes in at 10.3 g per 100. Both of these are marketed as low carb potatoes and claim '25% less carbs'.
Which potatoes have more nutritional value? ›
Red potatoes have a higher nutritional content and more fiber than Russet potatoes. Potatoes can have other health benefits, but it depends on the type and the way they're prepared. Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world.
What is the healthiest way to cook a potato? ›
Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats. It's important to leave the skin on potatoes, if possible.
Which potato is best for diabetics? ›
Best type of potatoes for diabetes
Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes.
Which is better for you rice pasta or potatoes? ›
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
Are red potatoes anti-inflammatory? ›
1) Red Potatoes
They're high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list.
Can I eat a potato every day? ›
The Bottom Line
It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.
I have compiled a list of some potato alternatives.
- Carrots. Carrots are not always thought of for a potato sub, but they also work in many of the ways we love potatoes. ...
- Cauliflower. Cauliflower is probably the most common substitute for potatoes. ...
- Celery Root. ...
- Daikon. ...
- Jicama (HEE-kah-ma) ...
- Kohlrabi. ...
- Parsnips. ...
- Rutabaga.
The best may be purple potatoes, not just purple-skinned potatoes but purple-fleshed. Here's why: They cause less of an insulin and blood sugar spike compared to even the yellow-fleshed potatoes.
How to reduce carbs in potatoes? ›
To do that, you simply cook and cool them before eating them. So easy, right? If you want to further lessen the glycemic spike from pasta, rice, and potatoes and eat a healthier diet, be sure to implement my PF3® nutrition guidelines and practice mindful eating.
What is the healthiest onion to eat? ›
Only found in red or purple onions, anthocyanins are powerful antioxidants and pigments that give these onions their reddish color. Quercetin. An antioxidant flavonoid, quercetin may lower blood pressure and improve heart health ( 19 , 20 ).
What are yellow potatoes best used for? ›
The naturally smooth buttery texture makes delicious baked, roasted, or mashed potatoes. Simmer yellow potatoes until fully cooked, drain, chill, and gently “smash” into flat disks. Brown these in oil or clarified butter and serve as a side or appetizer.
Do boiling potatoes remove nutrients? ›
MYTH #2. MOST COOKING METHODS DESTROY THE NUTRIENTS IN POTATOES. While boiling potatoes does cause a small loss of water-soluble nutrients like vitamin C and vitamin B6, the white potato retains most, if not all, of its potassium and dietary fiber regardless of cooking method, such as baking, boiling, or frying.
What is the difference between yellow and red potatoes? ›
Yukon gold and other yellow potatoes are low- to medium-starch potatoes, and are well suited to roasting, mashing, baked dishes, and soups and chowders. Round red and round white potatoes have less starch and more moisture, making them best for boiling, but they can also be roasted or fried.
Are colored potatoes better for you? ›
Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar. Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins — important antioxidants that are abundant in these colorful potatoes.
Are red skin potatoes more nutritious? ›
To get the most antioxidants, leave the skins on and choose colorful varieties like red and purple potatoes. The more color, the more antioxidants. Plus, the skin of some potatoes can have up to 12 times more antioxidants than the flesh. Baked potato skin is a great source of potassium and magnesium.
What potatoes have the least starch? ›
Waxy Potatoes
These include small and large red-skinned potatoes, blue, purple and fingerling potatoes. They are low in starch and high in moisture and sugar. These potatoes are usually small and round in shape, although some varieties can be bigger.
