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The Healf Source
How To Cook Your Potatoes To Get The Best Out Of Them
From boiling to baking, some methods are better than others. Here’s how to make your potatoes work harder for your wellbeing.
Written by: Samantha Nice
Written on: July 4, 2025
Whether it’s a Sunday roast or midweek mash, potatoes are a beloved staple on UK dinner tables. Versatile, affordable and satisfying, they show up in countless recipes. But not all cooking methods are created equal - especially when it comes to getting the most nutritional bang for your (potato) buck.
From steaming and baking to boiling and deep frying, how you cook your spuds can significantly affect their health benefits and nutritional value. Understanding these differences can help you make smarter choices in the kitchen and also keep your meals both tasty and nourishing. Win, win.
Potatoes sometimes get a bad rap, often blamed for being too carby or too starchy. But the truth is, they’re packed with a whole host of essential nutrients. Rich in vitamin C, potassium, fibre, and B vitamins, potatoes are a great source of energy and even work wonders for supporting heart, muscle and digestive health.
Firstly, which potato is best?
White, red and sweet potatoes all bring something different to the table so there’s no single ‘best’ potato to eat. “Potatoes are nutrient-rich, whole foods that can play an important role in a healthy diet,” says Nichola Ludlam-Raine, Registered Dietitian and author of How Not to Eat Ultra-Processed. “White and red potatoes are great sources of complex carbohydrates, which provide energy. They’re also rich in vitamin C, vitamin B6, potassium and fibre, especially if you eat the skin. Red potatoes tend to have slightly more fibre than white due to their thinner, nutrient-dense skins.”
Sweet potatoes have a different nutritional edge thanks to their vibrant orange flesh. “Sweet potatoes are especially high in beta-carotene (a precursor to vitamin A),” Nichola adds. “They’re also a good source of potassium, vitamin C and fibre.” “All three types of potatoes are naturally low in fat and salt, and they provide plant-based compounds with antioxidant properties,” adds Nicola. Consider this another reason to see them as more than just a starchy side dish.
While sweet potatoes stand out for their beta-carotene content, white varieties tend to provide more potassium - an important mineral for heart and muscle function. Both types are fairly similar in calories and vitamin C, so there’s no clear winner. The best approach? Mix and match to keep your meals both nutrient-rich and interesting.
The best way to cook your potatoes
How you cook your potatoes makes a big difference - not just to how they taste and their texture, but also to how much nutrition they retain. As mentioned, they’re packed with vitamins and minerals, but some of these nutrients are pretty delicate and can be lost during cooking, especially those that dissolve in water, like vitamin C and B vitamins. Picking the right cooking method means you get tasty potatoes that don’t skimp on nutrition.
Steaming
Steaming is widely considered the gold standard. “This is because it’s one of the best methods for retaining nutrients like vitamin C and B vitamins, which are water-soluble and can be lost through boiling,” says Nichola. “It also avoids the need for added fat.”
Baking
Baking is another Healf-approved choice. “Baking is a great way to prepare potatoes, especially if you eat the skin, as it preserves fibre and micronutrients,” explains Nichola. “Just be mindful of what you add on top though. Adding lots of butter, processed cheese or sour cream can increase the saturated fat and calorie content.”
Boiling
Whilst super simple, this one’s not the most nutrient-friendly method. “While boiling is quick and easy, it can lead to some nutrient losses, particularly water-soluble vitamins like vitamin C,” says Nichola. “If you do boil, again, keeping the skin on helps preserve more nutrients.” If this is your go-to method, skip the peeling and be sure not to overcook.
Microwaving
Often overlooked, microwaving can be a surprisingly nutritious option. “This is a surprisingly nutritious method,” says Nichola. “It’s quick, uses little to no water (so retains nutrients), and doesn’t require added fats,” says Nichola. “Microwaving potatoes or wedges is a great option for speedy, healthy meals.” Just pop them in whole or chopped, and you’re good to go.
Deep Frying
There’s no denying the appeal of crispy chips or fries, but deep frying is best kept as an occasional indulgence. “This adds significant calories and saturated fat, and can lead to the formation of acrylamides which are compounds that form when starchy foods are cooked at high temperatures,” warns Nichola.
How to boost potato nutrition even more
What you eat alongside your potatoes can have a big impact on how well your body absorbs their nutrients, as well as how balanced and satisfying your meal is overall.
Some nutrients, like vitamin A (found in sweet potatoes), are fat-soluble, meaning they need a source of fat to be absorbed properly. Others (like carbohydrates) are better balanced when eaten alongside protein and fibre. As Nichola explains, “Pairing potatoes with protein (such as fish, beans, or eggs) and healthy fats (like olive oil or avocado) can also help balance blood sugar levels and keep you fuller for longer. Adding non-starchy vegetables like broccoli, spinach or peppers also boosts the fibre, antioxidants and volume of the meal without lots of extra calories,” says Nichola.
So next time you’re making a potato-based dish, try these simple tips to supercharge your spuds:
Drizzle with healthy fats. Add a splash of olive oil, a few slices of avocado or a spoon of plain yoghurt.
Team with protein. Try eggs, lentils, beans or grilled fish or chicken.
Load up on colourful veg. Stir in spinach, roast some peppers or steam some broccoli.
Top tips for maxing out on your potatoes
Potatoes sure are a nutritional powerhouse but there are a few simple ways to get even more from them. Here are four expert tips:
“Eat the skin! It’s rich in fibre, potassium and antioxidants. Just give them a good scrub before cooking,” says Nichola.
“Try different varieties as red and purple potatoes contain anthocyanins which are powerful plant compounds with antioxidant effects,” Nichola advises. Experimenting with different types not only boosts nutrition but also adds a bit of variety too.
“Batch cook and cool potatoes for an easy way to increase resistant starch and support gut health,” she recommends. This simple step helps feed beneficial gut bacteria and improves digestion.
“Roast with olive oil and herbs instead of frying as this enhances flavour while keeping them healthier,” Nichola explains.
The takeaway
“Potatoes are a versatile and nutritious food - it’s all about how you prepare and pair them,” concludes Nichola. Choosing cooking methods like steaming, baking, or microwaving helps preserve their valuable nutrients, while avoiding deep frying keeps added fats and calories in check. Don’t forget to eat the skin for extra fibre and antioxidants, and mix up your potato varieties to enjoy a broader range of nutrients. Pair your spuds with healthy fats, protein and colorful veggies to really unlock their full nutritional potential. With these simple tips, you can make the most of this humble staple and keep your meals both delicious and nourishing.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
