Which Potatoes Are Best For Nutrition And Weight Management?

Struggling to figure out which carbs you should eat and which you should avoid in your meal plan?


Are these potatoes the ones to avoid?

If so, you aren’t alone. There’s a great deal of carb controversy out there in the diet world with many people feeling scared to let any carb pass their lips.

Truth is, if you choose the right carbs, they can and should definitely be included in your diet plan, in moderation.

One carb that most people find they constantly crave that you’ll want to consider is potatoes.

Are all potatoes poor choices?  Let’s take a closer look at facts to know.

Regular Potatoes

First let’s talk about regular potatoes.  Your regular potato unfortunately is one carb that you’ll generally want to avoid. 

While having the odd potato here and there isn’t that big of a problem, adding it more frequently than this will have you wishing you didn’t.

First, these potatoes aren’t as high in nutrients as the coming two varieties and more importantly, they’re also high on the GI index.

This means that these potatoes will boost blood sugar levels quickly, setting you up for potential fat gain.

If you are going to eat these potatoes, keep your dose in moderation.

One good thing about these potatoes however is that their calorie content is relatively low at just 77 calories per 100 grams.

So while they are not especially nutrient dense, you won’t really rake in the calories if you have a small serving.

They also will offer a small dose of fibre, coming in at 2.2 grams per serving.  With 0.8 grams of sugar, they also rank in quite low in sugar, despite their high GI rating.

Sweet Potatoes

Sweet Potatoes

Sweet potatoes in moderation are a healthy addition to tasty meal

Next you have the sweet potato.  Sweet potatoes are great because they are slightly lower in total calorie content, coming in at just 86 calories per 100 gram serving.

This is less than most other complex carbohydrate sources.

In addition to that, they’re also a very rich source of potassium, vitamin A, vitamin B6, and will offer a small dose of iron.

They do come in a little higher in total sugar content, at 3.6 grams, but also pack in 3.6 grams of fibre as well.

Despite this sugar content, they are still ranked lower on the GI scale, so not a carb to fear.

With their pleasant sweet taste, most are sure to love this potato variety.


Finally, you also have yams. For those who like the starchy taste of regular potatoes, yams will likely be the go-to option.

They are a bit higher in calories, coming in at 118 per 100 gram serving, so about 35 more calories than the sweet potato.

Unlike sweet potatoes, they are also very low in sugar content at just 0.5 grams per serving.  Their fibre content is also very high at 4.1 grams total.

They are aren’t a rich source of vitamin A, however will provide you with a terrific dose of vitamin C along with some vitamin B6 and iron as well.

Both sweet potatoes and yams will also offer you around the same amount of magnesium as well, at 6% of your daily intake.

So there you have a closer look at the three main potato varieties that you might be considering.

All of these potatoes are highly versatile and will work great in a number of different ways – mashed, baked, pan-fried, or otherwise.

As with all foods, just remember that moderation is important as calories do still count.

Get creative and see what healthy potato recipes you can bring back into your diet plan.