There Are So Many Different Types of Potatoes: Which Is the Healthiest?

Everyone loves potatoes — but is any specific type of potato better than another when it comes to your health?

Alexa Lee |

Updated: Jan 3, 2026

Image of several different types of potatoes in whole and cut form, shown on a black background. — All potatoes are delicious, but are there different types of potatoes that are healthier than others?Credit: Unsplash Curated Lifestyle

We recently went all in on busting myths about potatoes (of which there are many!). This misunderstood vegetable doesn’t deserve its bad reputation, and we hope we convinced you that they’re actually not the villain. But as we dug into those myths, we also realized that it perhaps isn’t fair to group all potatoes into one giant monolith.

So despite all potatoes generally being misunderstood, are there any potatoes that are healthier than others? Are there some that offer extra benefits? How do we choose what types of potatoes to use for what type of dish?

Which Potato Variety Is Healthiest?

We personally believe every potato is delicious, and each has its own strengths in terms of nutrients and best uses. Here’s how we’d deploy each type of potato for a seriously versatile arsenal of this delicious veggie.

Purple Potatoes: The Antioxidant Powerhouse

Image of a pile of purple potatoes set against a pile of yams. — *Purple potatoes may not be the most common type of potato you reach for, but they’re delicious and full of antioxidants.* – Credit: Unsplash Daniel Dan

Standout benefit: According to recent research, purple potatoes contain at least double the amount of antioxidants when compared to white potatoes¹.
Key compound: Anthocyanins (the same antioxidant that makes berries blue and purple) are a primary antioxidant in purple potatoes².
Research-backed benefits:
- One study found that there was around a 60% increase in bloodstream antioxidant power within hours of eating anthocyanin-rich foods³.
- Consuming antioxidant-rich foods can help reduce inflammation in the body, which could in turn help lower blood pressure, stabilize blood sugar levels, and protect the body against free radical damage⁴.
Best uses: Purple potatoes taste great roasted with a drizzle of olive oil and a sprinkle of herbs. They’re also delicious boiled in dishes like potato salad, where they provide a fun boost of unexpected color.
Availability: Purple potatoes are becoming more common in regular grocery stores, but may be easier to find in natural food markets.

Red Potatoes: Nutrient-Dense with Lower Glycemic Impact

Key advantages:
- Red potatoes offer more nutrients like potassium, fiber, and vitamin C than Russet potatoes
- Lower glycemic index (better for blood sugar)
- Waxy texture holds shape well
- Thin, tender skin is easy to leave on and consume, which reduces prep time
Nutritional highlight: Red potatoes have higher antioxidant levels than white potatoes due to their anthocyanin content. So if you’re wondering “are red potatoes healthy?”, the answer is yes.
Best uses: Red potatoes are very versatile and can taste great in their boiled form in soups, stews, and potato salad, or in their roasted form with a healthy fat and a sprinkle of salt and herbs.

Yukon Gold: The Balanced Choice

Image of a large bowl of Yukon Gold potatoes sliced thinly and cooked with garlic, rosemary, and butter. — *Yukon Gold potatoes have a naturally buttery flavor that pairs deliciously with ingredients like rosemary and garlic.* – Credit: Unsplash Monika Grabkowska

Key advantages:
- Yukon Gold potatoes offer more antioxidants than white Russet potatoes
- Naturally buttery flavor without adding butter
- Medium starch content, which makes them super versatile
- The golden flesh of Yukon Gold potatoes indicate carotenoid antioxidants
Best uses: Yukon Gold potatoes are the jack-of-all-trades when it comes to potatoes — they taste great in their mashed form, roasted in wedges with herbs and spices, baked as a simple side dish, or in just about any recipe that calls for a potato.

Russet Potatoes: The Classic Workhorse

Key advantages:
- Highest starch content
- Fluffy texture when cooked
- Most common and affordable
- Still nutritious despite being “white”
Hidden benefit: One stand-out benefit of Russet potato nutrition is their high starch content, which makes them excellent for creating resistant starch when cooled⁵.
Best uses: Due to their fluffy texture, Russet potatoes are great for baking, mashing, and for making a resistant starch for meal prep. They also work really well if you’re making homemade gnocchi!

The Verdict: Variety Is the Real Winner

Image of a large pile of Yukon Gold potatoes alongside a pile of Red Potatoes at a farmer's market. — *While the point of this article is to highlight the unique qualities of different types of potatoes, the reality is that the best approach is always a variety.* – Credit: Unsplash Townsend Walton

As you can see, while potatoes do all have certain commonalities, there’s a broad range within them that makes each good for different purposes. Rather than asking which of the many potato varieties is the healthiest, we believe it’s best to rotate through different colors of potatoes for a diverse intake of phytonutrients.

Ultimately, all varieties of potatoes provide essential potassium, vitamin C, and fiber, but pigmented types like purple and red potatoes can contain extra antioxidants. Choose potatoes based on what cooking method you’re using and the availability of different potatoes. Plus, you’ll also have to take into account things like personal preference and budget, so there’s no need to get attached to any single type of potato!

The Bottom Line: Potatoes Are Healthy

So, is there a single “healthiest potato”? We don’t think so. Potatoes are nutrient-dense vegetables that absolutely deserve a place in a healthy diet. They provide essential nutrients that many Americans lack, like fiber. Just be sure to prepare and flavor your potato in a healthy way to make the most of this delicious and nutritious tuber.

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