Potatoes may not always get credit as a healthy food, but dietitians say they can be a nutrient-rich part of a balanced diet, and the healthiest options are easy to spot.

“When comparing the nutritional attributes of different types of potatoes, they're generally very similar from a calorie, carbohydrate, and fiber standpoint,” said Amy Davis, a New Orleans-based registered dietitian. “However, micronutrient content varies by potato type.”

The easiest way to find the most nutrient-rich potato, she added, is by color. Darker, more vibrant hues, such as deep purple, red, or bright orange, signal higher levels of protective plant compounds.

“Purple and blue potatoes contain gut-healthy fiber and are filled with antioxidants like anthocyanins, which are great for heart health and lowering blood pressure and cholesterol,” said Fiorella DiCarlo, a Florida-based registered dietitian. She added that these compounds also improve brain and immune health and promote digestive regularity.

Sweet potatoes get their orange color from beta-carotene, or vitamin A, which supports vision, immunity, and skin health. “They contain vitamins A, C, and B6, and are the lowest glycemic potato,” DiCarlo said. “The fiber and complex carbohydrates provide steady energy, help manage blood sugar, and promote fullness, which can aid in weight management.”

Even lighter-fleshed potatoes still offer nutritional benefits. “White and yellow potatoes 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.”

Preparation also matters more than the type of potato chosen. Steaming, boiling, roasting, or baking with the skin on preserves nutrients, while deep-frying adds calories and inflammatory fats and destroys heat-sensitive antioxidants like vitamin C, Davis said.

“Eat a russet potato after your workout for its high potassium,” advised Anne Murray, a Texas-based registered dietitian. “Include sweet potatoes in lunch bowls to support fullness and skin health, and try Japanese sweet potatoes for the highest fiber content.”

Murray also recommends a lesser-known trick: cooling cooked potatoes before reheating them to form resistant starch, which reduces their impact on blood sugar.

Overall, dietitians agree: all potatoes provide essential nutrients and can be a healthy part of a balanced diet when prepared wisely.