Are Potatoes Good for You?

A medium baked potato (6 ounces) with the skin has just 160 calories and serves up nearly a quarter of your daily vitamin C, an antioxidant that helps fight cell damage and supports your immune system. In addition, you’ll get a healthy dose of antioxidants called chlorogenic acids, which help control inflammation.

To make the most of potatoes, consider the following expert advice.

Ditch the peeler. Eating the skin gives you extra fiber and nutrients. “If you don’t like the texture of white or russet potato skins, try smaller potatoes like fingerlings or creamers,” says Julia Zumpano, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition. “They have more delicate skins that are easy to eat.” Try our recipe for Braised Fingerling Potatoes with Rosemary.

Get creative with flavorings. A tablespoon of butter adds more than 100 calories and 7 grams of saturated fat; a tablespoon of sour cream packs another 30 calories and 1.5 grams of saturated fat. To save on saturated fat, use Greek yogurt, cottage cheese, or olive oil in place of butter, cream, or sour cream in baked or mashed potatoes. Instead of salt, try herbs like rosemary or parsley.

Make air-fryer fries. This appliance doesn’t “fry” food. It works by circulating hot air, which cooks the food and crisps the exterior. Try CR’s recipes for healthier air-fryer fries.

Cook, then cool. Refrigerating cooked potatoes transforms their carbs into resistant starch, which acts like fiber in the body. Resistant starch can lower blood sugar levels, and it helps feed the healthy bacteria in the large intestine, Zumpano says. Reheating reduces resistant starch but doesn’t destroy it.

Editor’s Note: This article originally appeared in the April 2026 issue of Consumer Reports On Health.

Long and thin, fingerlings have feathery skins (so they don't need peeling) and don't break apart when cooked. This healthy recipe from CR's test kitchens (pictured above) shows off their beautiful shape and delicate flavor.

1 pound fingerling potatoes, scrubbed and halved lengthwise
1 shallot, peeled and quartered, root left intact
3 sprigs fresh rosemary, plus 1 teaspoon chopped
2 tablespoons butter
1⁄8 teaspoon each salt and freshly ground black pepper
1 cup reduced-sodium chicken broth

Directions
1. Arrange the potatoes in a single layer in a large skillet. Put shallot pieces and rosemary sprigs in between the potatoes.

2. Add 1 tablespoon butter, and salt and pepper; pour chicken broth over potatoes.

3. Partially cover the pan and bring the mixture to a gentle boil over medium heat. Lower heat and simmer, stirring occasionally, until potatoes are tender when pierced with a fork, about 20 to 25 minutes.

4. Remove and discard the shallot pieces and rosemary sprigs. Using a slotted spoon, place the potatoes on a serving platter.

5. Increase the heat to high and boil the remaining liquid 2 minutes uncovered until reduced slightly. Stir in the remaining 1 tablespoon butter and pour sauce over potatoes; sprinkle with chopped rosemary. Serve immediately.

Makes 4 servings

Nutrition information per serving: 150 calories, 6 g fat, 3.5 g saturated fat, 21 g carbs, 2 g fiber, 1 g sugars (includes 0 g added), 4 g protein, 220 mg sodium

Using an air fryer to cook potatoes can give you crispy fries without all the oil. These three, listed alphabetically, did well in CR's tests.