Potatoes are among the most consumed foods in the world: versatile, economical, nutritious and appreciated by all ages! But behind the apparent simplicity of this tuber lies a great variety of different types, colors, textures, and nutritional properties. The common potato (Solanum tuberosum) is native to South America and is now cultivated throughout the world.
In addition to the more common white and yellow varieties, there are also red, purple and sweet potatoes, each with unique characteristics.
Let's look at them more closely, comparing their nutritional values and seeing which one may be best suited to different dietary needs.
1. White-fleshed potatoes
They are the classic floury potatoes, with light skin and white pulp. They tend to flake during cooking, which is why they are ideal for preparing purees, gnocchi and veloutés.
Nutritional values per 100g (raw):
- Calories: 77 kcal,
- Carbohydrates: 17,5 g,
- Protein: 2 g,
- Vitamin C: 20 mg,
- Potassium: 429 mg.
These potatoes are a good source of vitamin C and potassium, but to make the most of their benefits it is advisable to steam or cook them with the peel, to reduce the loss of nutrients.
2. Yellow-fleshed potatoes
With their compact and slightly buttery pulp, yellow potatoes are among the most loved in the kitchen. They hold up well to cooking and are suitable for many preparations: from roast potatoes to fried foods.
Nutritional values per 100g (raw):
- Calories: 85 kcal,
- Carbohydrates: 19 g,
- Protein: 2.1 g,
- Fiber: 1.6g,
- Potassium: 400 mg.
The yellow color comes from the presence of carotenoids, natural antioxidants that are good for the skin and eyesight. They are also slightly richer in fiber than white ones.
3. Red potatoes
Red potatoes can be recognized by their thin, intensely colored skin and light pulp. They have a waxy texture that makes them perfect for cooking in water or steaming, especially in salads.
Nutritional values per 100g (raw):
- Calories: 70 kcal,
- Carbohydrates: 16,2 g,
- Protein: 2.2 g,
- Vitamin C: 18 mg,
- Potassium: 396 mg
They are appreciated not only for their taste, but also for their lower glycemic response compared to other varieties, which makes them suitable for those who need to keep blood sugar levels under control.
4. Purple potatoes
With their striking color, which can range from blue to deep purple, these potatoes do not go unnoticed. Their natural pigment, anthocyanins, is the same as that found in blueberries and other red fruits.
Nutritional values per 100 g (raw):
- Calories: 80 kcal,
- Carbohydrates: 17 g,
- Protein: 2.1 g,
- Fiber: 2g,
- Potassium: 440 mg,
- Antioxidants (anthocyanins): very high.
In addition to being beautiful to look at, purple potatoes are also rich in antioxidants, useful for combating oxidative stress and cellular aging. Perfect for original and healthy dishes.
5. Sweet potatoes
Although they are called “potatoes”, sweet potatoes (Ipomoea batatas) do not belong to the same botanical family as common potatoes. They are tuberous roots with orange, white or purple flesh, and have a sweeter taste.
Nutritional values per 100 g (raw):
- Calories: 86 kcal,
- Carbohydrates: 20,1 g,
- Protein: 1.6 g,
- Fiber: 3g,
- Vitamin A (beta-carotene): up to 8500 μg,
- Vitamin C: 2.4 mg,
- Potassium: 337 mg.
Orange sweet potatoes are particularly rich in beta-carotene, a precursor of vitamin A, which is essential for eye and immune health. They are highly appreciated in healthy diets and offer great versatility in the kitchen.
Which one to choose? It’s up to you... and how you cook them! All potato varieties have a place in a healthy and balanced diet. The choice depends on what you’re looking for:
- Do you want a light and nutritious dish? Prefer reds or purples.
- Do you need energy and fiber? Sweet potatoes are ideal.
- Are you looking for taste and versatility in the kitchen? The yellows won't disappoint you.
- Do you want to make a perfect puree? White potatoes are the best.
Be careful though: cooking makes the difference. Boiled or steamed potatoes retain more nutrients and have a lower glycemic impact than fried or roasted ones. Even letting them cool (and perhaps consuming them in salads) helps form resistant starch, useful for intestinal health and glycemic control.
And remember that potatoes are undoubtedly a plant food but are not considered vegetables. Although they have characteristics common to vegetables, they present, as we have seen, important differences from a nutritional point of view. Potatoes are tubers that differ from vegetables because of their starch content, a carbohydrate from which our bodies obtain glucose for energy. For this reason, they are included in the food group of cereals and derivatives, the same as pasta, flour, bread, bread substitutes, grain cereals such as rice, barley, spelt, and cereals.
So potatoes are much more than a simple side dish: they are a precious food, rich in variety and benefits. Next time you buy them, try to vary, your palate (and your body) will thank you!
(Article by nutritional biologist Maddalena Della Bianca)
