Potatoes

America loves potatoes, but they are also a global favorite and the fourth most popular food worldwide. Potatoes grow wild but were first cultivated as a crop in South America about 7,000 years ago. They require less land and water than other staple crops like rice and wheat.

Because fresh potatoes are relatively inexpensive and easy to grow, they once had a daily presence on American dinner plates. But popularity of fresh potatoes has gradually declined while processed potato products like French fries have increased. While often cited as the most consumed vegetable in the U.S., many health experts disagree with this categorization because of its lower nutrient content compared with other vegetables. For example, potatoes don’t count as vegetables on the Healthy Eating Plate.

Notable Nutrients

Potatoes are a source of:

• Potassium
• Fiber
• Vitamin C
• Vitamin B6

A medium potato with skin provides a modest amount of fiber, about 2-3 grams. However, most of that fiber comes from the potato peel. Potatoes are also high in potassium, containing about 600 mg. Potassium levels are lower in cooked potatoes, as the mineral is lost during wet cooking methods such as boiling.

Potatoes and Your Health

When it comes to assessing potatoes and health, there are a few factors to consider, including their starch content, the way they’re served, and how they compare to other sources of carbohydrates. This summary is based on available research examining potatoes and various health outcomes, including diabetes, cardiovascular disease, weight gain, and mortality.

Impacts on blood sugar

Potatoes contain starch primarily in the form of amylopectin, which is rapidly converted to glucose and absorbed as blood sugar. This means potatoes contribute a high glycemic load, which can increase triglyceride levels and risk of type 2 diabetes.

At the same time, a smaller amount of starch in potatoes is in the form of amylose, which has long chains of glucose molecules that are more resistant to digestion and therefore called a resistant starch. Some varieties, such as Young or New Potatoes are harvested early and have a higher amylose content than mature potatoes. Generally, baked and microwaved fresh potatoes have more resistant starch than boiled potatoes. Boiling and then cooling fresh potatoes increases the amylose content and resistant starch.  This will tend to reduce the glycemic load and potentially the risk of type 2 diabetes.

How is the potato served?

While fresh potatoes are virtually fat-free, oil or fats in the form of butter or cream are often added to popular potato products and dishes such as French fries, chips, and mashed or baked potatoes, adding significantly more calories and sometimes saturated fat. In addition, rich potato dishes are commonly paired with main entrees high in saturated fat and calories. Classic examples are burgers and French fries, sausage and hash browns, or meatloaf and mashed potatoes. Consuming potatoes with healthy fats like olive oil will slow the absorption of glucose and shift the fat contribution in a healthy direction.  

Compared with other carbohydrates

Given their starchy quality, it may be practical to consider potatoes as a serving of bread or grains—rather than a vegetable—when planning a meal. However, this is not necessarily an even swap from a health perspective. Unlike potatoes in any form, whole grains have consistently been associated with lower risks of weight gain, diabetes, cardiovascular disease, and overall mortality. Thus, from a health perspective, this would suggest favoring whole grains over potatoes as a primary source of carbohydrates. 

Bottom line

Although they aren’t considered a vegetable on the Healthy Eating Plate, potatoes do have some nutritional value, including a substantial amount of potassium and a modest amount of fiber.

Including a moderate amount of potatoes a few times a week as part of a balanced diet—preferably prepared with unsaturated plant oils and consumed with the skin intact—can be part of an overall healthy dietary pattern.

Practical Tips

Purchase

Choose potatoes that are firm without soft spots, mold, or a green tint just below the surface. The green color is caused by a toxin called solanine, which if eaten in excess can cause digestive symptoms like stomach upset and diarrhea in some people.

There are several types of potatoes, but generally they fall into two categories: starchy or waxy.

Starchy potatoes

Starchy potatoes are high in starch and low in water. Cooking breaks down the starches so the texture becomes soft and fluffy. Russet and Idaho potatoes fall into this category, and are ideal when mashed, baked, or fried.

Waxy potatoes

Waxy potatoes have a low amount of starch that causes a firm and moist texture when cooked. They retain their shape and so are often used to make potato salad, soups, stews, and casseroles. However, because of their firmness they do not mash well. Red Bliss and New Potatoes are examples. New Potatoes are actually just standard potatoes that are harvested early, when the starch content is lower, so they tend to be small and round.

All-purpose potatoes

All-purpose potatoes have a moderate amount of starch and therefore can be used in dishes that call for either waxy of starchy potatoes. Examples are Yukon Gold or Purple Peruvian.

Storage

Place potatoes in a mesh bag, basket, or cardboard box to allow for air to flow. Store them in a dark, dry, cool location away from the stove and sink. Do not refrigerate potatoes as the moisture can cause spoilage. Storing them in a closed bag or container without airflow can also cause moisture to collect, leading to spoilage.

Make

• Before cooking, scrub the skins well as these are edible and nutritious.
• Pierce the potato with a fork 4-5 times, which allows steam to escape.

• If cooking in an oven, place on a baking sheet lined with aluminum foil in a preheated oven to 400 F. Bake for 45-60 minutes or until flesh is tender. Allow potatoes to cool a few minutes before slicing.
  • If microwaving, place on a microwave-safe dish and heat on high 6-9 minutes (for smaller potatoes, use the lesser time). Turn potatoes bottom side up halfway through cooking to ensure even heating. Allow potatoes to cool a few minutes before slicing.
• If boiling on the stove, peel potatoes and cut into 1-inch cubes. Rinse well in a colander. Transfer potatoes to a pot and add water until cubes are completely covered. On medium-high heat, cover the pot and let potatoes simmer until tender, usually about 15-20 minutes. Drain the potatoes in a colander and season as desired.

Serve

• For baked potatoes: Instead of slathering the usual butter or sour cream, try nutritious and flavorful toppings such as plain Greek yogurt, bean chili, or cooked broccoli with a sprinkle of shredded cheese.
• For mashed potatoes: Use a fork, masher, or blender to puree the cooked potatoes. Add liquid such as water, broth, or milk if a smoother consistency is desired. Season with a dash of salt, pepper, spices, or herbs as desired.
• For homemade fries: Leaving the skin on, wash and cut a medium potato in half and then halve again a few times to create 8-10 wedges. Brush each wedge with olive oil and arrange in a single layer on a baking sheet. Sprinkle with a pinch of salt and herbs or spices if desired. Bake at 375 F for 25-35 minutes or until tender.

Did You Know?

Although China is known for its rice consumption, it is the world’s top producer of potatoes, followed by India. The United States is fifth in potato production.

Research Review: Potatoes and Health

A closer look at the research examining the association of potatoes with various chronic diseases and health outcomes.

Diabetes

• A 2006 prospective study of more than 84,000 nurses followed for 20 years found that those who ate the highest total potato intake (about 1 potato daily) and French fry intake (about 2-3 servings weekly) had a 14% and 21% increased risk, respectively, of type 2 diabetes (T2DM). Switching from one serving of whole grains daily to one serving of potatoes increased the risk of T2DM by 30%. Being obese increased the risk of T2DM further. After adjusting for confounders, the authors suspected that the high glycemic load of potatoes and trans fat content of French fries from the types of oils used were the main contributors to increased diabetes risk.
• A study in 2016 with three large cohorts of men and women found that higher intakes of potatoes (including baked, boiled, mashed, and French fries) were associated with an increased risk of T2DM; most of the increased risk came from French fries. There was a 33% increased risk when comparing the highest potato intakes (7 or more servings weekly) with the lowest intakes (less than 1 serving weekly). This result was independent of body mass index and other risk factors. Replacement of potatoes with the same amount of whole grains was associated with a lower risk of T2DM.
• A prospective study in 2025 that followed more than 205,000 men and women for over 30 years shared similar findings of prior cohort studies but added further insights by differentiating cooking methods. It separated out fried potatoes from baked, boiled, and mashed potatoes.
  • For every three servings of French fries eaten per week, the risk of developing T2DM jumped by 20%. Potatoes cooked with the other methods did not appear to increase risk.
  • The authors also looked at “swaps”: Replacing three servings per week of any type of cooked potato with whole grains was associated with a lower risk of T2DM. Specifically, a 19% lower risk when replacing French fries and a 4% lower risk for replacing non-fried potatoes.
  • In contrast, replacing boiled, baked, or mashed potatoes with white rice (a refined grain) appeared to increase the risk.
  • The authors also conducted meta-analyses of potatoes and whole grains in relation to risk of T2DM, which were consistent with these new analyses.

Weight gain

• A large prospective study of 136,432 U.S. men and women under age 65 and free of major chronic diseases found that greater consumption of starchy vegetables—especially potatoes—was linked to more weight gain over four years. One daily serving of French fries was associated with an average weight gain of 3.75 pounds (1.7 kg), while baked, boiled, or mashed potatoes were linked to 0.66 pounds (0.3 kg) of weight gain. In contrast, replacing French fries with whole grains was associated with 4 pounds (1.8 kg) less weight gain, and swapping out other forms of potatoes led to 0.44 pounds (0.2 kg) less weight gain. These findings highlight the role of carbohydrate quality and preparation methods in long-term weight control.
• A cross-sectional study looked at potato intakes in 2,696 men and women, and specifically how the potatoes were prepared and the overall diet quality. It also analyzed blood pressure and body mass index (BMI). The study found that fried potato intake was directly related to increased blood pressure and BMI in women, but non-fried potato intake was not. A high intake of fried potato meals along with a nutrient-poor diet was associated with even greater increases in blood pressure in women, but not men. Blood pressure was not associated with fried potato meals when the overall diet was of higher nutritional quality

Cardiovascular disease

• A higher intake of baked, boiled, or mashed potatoes or French fries (4 or more servings daily) was associated with an increased risk of developing hypertension compared with those with low intakes (less than 1 serving a month), in three large cohorts of adult men and women. Replacing 1 serving a day of baked, boiled, or mashed potatoes with 1 serving of non-starchy vegetables lowered the risk of hypertension. The authors stated that the higher glycemic load of potatoes may negatively affect blood pressure, as high blood sugar after meals can lead to inflammation and dysfunction of small arteries.
• In a large cross-sectional study of more than 43,000 adults in Norway, authors measured an association of boiled potatoes and body mass index, blood pressure, and blood lipids, all of which are risk factors for cardiovascular disease (CVD). After adjusting for other CVD risk factors including age, smoking, exercise, alcohol, and other foods, no significant associations with CVD risk factors were found. Those who ate boiled potatoes daily had a slightly higher prevalence of higher waist circumference and high triglycerides compared with those who ate boiled potatoes less than once weekly. The authors noted that they did not measure total calorie intake, so it was unclear if those eating the most potatoes also ate more calories, leading to greater belly fat.

Mortality

• In a large prospective National Institutes of Health-AARP study of 410,701 older adults followed for about 15 years, potato intake and overall deaths and deaths from specific causes such as cardiovascular disease and cancer were examined. A food questionnaire was given once at the beginning of the study. Eating baked, boiled, mashed, French fries, or potato salad 7 or more times a week was associated with a 17% higher risk of overall mortality compared with participants who ate potatoes less than once a week.
  • However, the authors noted that higher potato intakes were associated with other behaviors linked to higher death rates, such as smoking and alcohol use. High potato intakes were also associated with a history of diabetes, high BMI, and participants reporting poor or fair health. After adjusting for these various risk factors, the association was no longer significant.
  • Potato intake was not associated with a higher risk of death from specific conditions including cancer, heart disease, diabetes, or respiratory disease. There was no association found for different preparation methods, with the exception of French fries, which was associated with a higher risk of cancer-related deaths. However, this analysis did not compare potatoes with sources of carbohydrates like whole grains or vegetables, which have been associated with lower risks of premature death in many studies.

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About This Page

Written by: The Nutrition Source Editorial Team

Reviewed by: Walter C. Willett, MD, DrPH; Seyed Mohammad Mousavi, PhD

Updated: August 7, 2025

Page history

• August 7, 2025
  • New study added on type 2 diabetes and potato intake.
• August 5, 2025
  • Page published
  • Content and evidence reviewed

Sources

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• Borgi L, Rimm EB, Willett WC, Forman JP. Potato intake and incidence of hypertension: results from three prospective US cohort studies. BMJ. 2016 May 17;353.
• Halton TL, Willett WC, Liu S, Manson JE, Stampfer MJ, Hu FB. Potato and french fry consumption and risk of type 2 diabetes in women. The American journal of clinical nutrition. 2006 Feb 1;83(2):284-90.
• Hashemian M, Murphy G, Etemadi A, Liao LM, Dawsey SM, Malekzadeh R, Abnet CC. Potato consumption and the risk of overall and cause specific mortality in the NIH-AARP study. PloS one. 2019 May 7;14(5):e0216348.
• Jansky S, Fajardo D. Amylose content decreases during tuber development in potato. Journal of the Science of Food and Agriculture. 2016 Oct;96(13):4560-4.
• King JC, Slavin JL. White potatoes, human health, and dietary guidance. Advances in nutrition. 2013 May 1;4(3):393S-401S. *Disclosure: The authors received an honorarium from the Alliance for Potato Research and Education for writing this manuscript. [Learn more about navigating conflicts of interest in nutrition research and our criteria for selection of studies.]
• Moholdt T, Devlin BL, Nilsen TI. Intake of boiled potato in relation to cardiovascular disease risk factors in a large Norwegian cohort: the HUNT study. Nutrients. 2019 Dec 27;12(1):73.
• Mousavi SM, Gu X, Imamura F, AlEssa HB, Devinsky O, Sun Q, Hu FB, Manson JE, Rimm EB, Forouhi NG, Willett WC. Total and specific potato intake and risk of type 2 diabetes: results from three US cohort studies and a substitution meta-analysis of prospective cohorts. BMJ. 2025 Aug 6;390:e082121.
• Muraki I, Rimm EB, Willett WC, Manson JE, Hu FB, Sun Q. Potato consumption and risk of type 2 diabetes: results from three prospective cohort studies. Diabetes care. 2016 Mar 1;39(3):376-84.
• Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA. Starchy carbohydrates in a healthy diet: the role of the humble potato. Nutrients. 2018 Nov;10(11):1764.
• Wan Y, Tobias DK, Dennis KK, Guasch-Ferré M, Sun Q, Rimm EB, Hu FB, Ludwig DS, Devinsky O, Willett WC. Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. BMJ. 2023 Sep 27;382.

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