Potatoes come in many forms and are healthier than some. We rank the most popular potato varieties, from super health to super not.

Let us count down…

1) Red Potatoes

Red potatoes are top on my list. Red potatoes contain the highest amounts of vitamins and minerals as well as phytochemicals. They are rich in quercetin a flavonoid that has strong anticancer, anti-inflammatory, and other properties. They also contain more lutein, which is important for eye health, and choline to improve brain health than any other potato. Large red potatoes provide half of the recommended dietary intake of vitamin D6. This aids the metabolism of carbohydrates, proteins, and lipids in the formation and maintenance of red blood cells. A single potato also contains 30% of the daily recommended intake for niacin. The important ingredient in energy production from food and to aid digestion.

2) Sweet Potatoes

These potatoes have the name “sweet” but they are sugar-friendly so you won’t experience spikes in your blood sugar. The high fiber content of these potatoes actually aids in weight management and blood glucose control.

Orange-fleshed Sweet potatoes are one of nature’s most unsurpassed sources of beta-carotene. This essential vitamin is required for healthy skin, mucous membranes, and vision.

3) Russet Potatoes

White potatoes and russet are often mistakenly thought to be the same thing. If you like steak and potatoes, russet should be your choice. Russet potatoes can be larger and more oblong-shaped than white potatoes.

Russet potatoes are generally more nutritious than white potatoes. They contain more fiber than white potatoes. This is good news for gut health. The Russets provide a good source of iron, which can support healthy blood, and magnesium, which is necessary for the proper functioning of the heart, nerves, and immune systems.

Your russet potatoes’ health can be affected by how you eat them. Baking a russet potato in butter, sour milk, and bacon bits can quickly make it an artery-clogging nightmare. The nutrients and fiber in russet potatoes can make you healthier, including if you eat it plain or with heart-healthy garnishments such as olive oil and chopped cilantro. To make baked russet potatoes even healthier and more flavorful, add some parsley and green onions. Or top them with sauteed bell peppers and mushrooms.

4) Fingerling Potatoes

Fingerling is a small and stubby potato with a finger-shaped shape. Fingerlings are a great source of vitamin B6 which is important in the production of red and healthy liver cells. It also plays an important part in maintaining the brain’s health and nervous system. Vitamin C, which boosts immunity, is also found in fingerling potatoes.

5) White Potatoes

White potatoes are good sources of potassium, magnesium, and dietary Fiber. White potatoes are a great source of resistant starch. This feeds your friendly bacteria. A superior, -derived amino acid compound makes white potatoes an excellent source of high-quality protein. White potatoes actually contain more lysine

White potatoes come with their own downside. White potatoes can be considered a high-calorie staple food, as they are higher in calories than other staple foods like pasta or rice. But, the starchy carbohydrate part of white potatoes is also high on the Glycemic Index. This means the potato gets into the bloodstream much faster. That’s good news for endurance athletes. A simple baked potato is great for fueling your workout.