Potatoes often get a bad reputation because they are high in carbohydrates and are commonly served with high-calorie toppings such as butter, cheese, sour cream and bacon.
However, the potato itself is not the problem.
When prepared simply and eaten in appropriate portions, it can be a filling, nutrient-dense part of a weight-loss plan.
‘Potatoes themselves do not cause weight gain and can be a highly satisfying, nutrient-dense asset in a calorie-restricted weight-loss journey,’ Anne Till, a registered dietitian and owner of Anne Till Nutrition Group in Cary, North Carolina, told Daily Mail.
‘The secret lies entirely in the portion size, the cooking method, and what you pair them with.’
In fact, a 2018 study cited how potatoes can support weight loss when prepared simply and eaten in reasonable portions.
The problem is usually added fat and calories from frying, chips, or heavy toppings. Boiled, baked, or roasted potatoes can be filling and nutritious, helping curb snacking.
‘Potatoes are a complex carbohydrate – a quality carb that boasts fiber, slows digestion, and promotes a feeling of fullness, which can help to control snacking and weight management,’ said Sheri Gaw, a registered dietitian at El Camino Health Cardiac and Pulmonary Wellness Center in Mountain View, California.
When prepared simply and eaten in appropriate portions, potatoes can be a filling, nutrient-dense part of a weight-loss plan
Why Potatoes Are Misunderstood
Low-carb diets have unfairly damaged potatoes’ reputation. Since the Atkins era, carbohydrates have often been treated as something to avoid.
This overlooks key differences between whole-food carbs and refined sugars.
Potatoes, unlike soda or sweets, provide complex starches that digest more slowly and release glucose more gradually, Till explained.
‘Furthermore, the actual metabolic impact of a potato is determined by its glycemic load, which is directly influenced by how much you eat and how it is prepared,’ Till noted.
Satiety, Calorie Equations and the Snack Urge
When evaluating the calorie equation, potatoes hold up exceptionally well against other standard starches, Till told Daily Mail.
‘For a larger, more satisfying volume of food, a potato delivers fewer calories and substantially more fiber than a comparable portion of white rice,’ she said.
‘And while eating a plain potato won’t automatically guarantee you feel full forever, including them as part of a structured meal can significantly reduce the urge to snack.’
A 2018 study cited how potatoes can support weight loss when prepared simply and eaten in reasonable portions
Although it can be tempting to try to cut carbs entirely, Till advised against that philosophy.
Completely omitting carbohydrates from meals often leads to unstable blood sugar regulation.
‘Because low blood sugar is the body’s most potent driver of appetite, a carbohydrate-deficient meal, like a plain chicken salad with zero starch, can leave you vulnerable to intense, urgent snack cravings later – especially if you are physically active,’ she explained.
‘The complex carbs in a potato help stabilize blood sugar and preserve lasting satiety.’
The Micronutrient Breakdown & Health Benefits
Far from being ’empty calories,’ a medium baked potato with the skin on is incredibly nutrient-dense. For only 160 calories, it contains nearly 4 grams of fiber and 32 net grams of carbohydrates, about the same as two slices of bread.
Potatoes also have:
● Potassium: The vegetable has 926 mg of this vital mineral – more than that of a banana. A 2019 study in Clinical and Experimental Nephrology cited how potassium supports cell function and helps regulate blood pressure by promoting sodium excretion.
● Vitamin C: At 44 to 69 mg per 100g, the vitamin supports antioxidant activity and iron absorption. ‘Dry-heat methods like baking or microwaving retain much more Vitamin C than boiling does,’ Till explained.
● Vitamin B6: Potatoes provide about 10 percent of the daily recommendation and support enzyme function, amino acid metabolism, neurotransmitter production, and healthy homocysteine levels, cited Till.
And a 2024 study in Clinical Hypertension found diets that are low in sodium and high in potassium from fruits and vegetables like potatoes, promote lower blood pressure.
The Healthiest Ways to Prepare and Eat Potatoes
The issue is not the potato itself, but how it is often served.
Plain potatoes are nearly fat-free, while loaded versions topped with butter, sour cream, cheese, and bacon can quickly become high in calories, saturated fat, and sodium.
If you want to serve potatoes as a side dish, Gaw recommends serving potatoes with lean protein such as chicken, fish, or pork tenderloin and a generous portion of steamed or sautéed veggies gives a meal a healthy balance.
‘Potatoes are a filling, fibrous starchy vegetable that can help you to lose weight when part of a balanced diet,’ Gaw told Daily Mail.
For a healthier potato salad, keep the skins on, cool the potatoes overnight to boost resistant starch, then toss with olive oil vinaigrette or a Greek yogurt base with Dijon, green onions, celery, capers and boiled eggs
Also consider…
Building in protein. Till said to swap high-fat dairy for protein-rich toppings like plain Greek yogurt, lean turkey chili, cottage cheese with chives, or tuna salad made with Greek yogurt.
Using the ‘Cook and Cool’ method for resistant starch. Cooking and cooling potatoes overnight creates resistant starch, which acts like fiber, slows glucose absorption, reduces the post-meal insulin response, and feeds beneficial gut bacteria, according to a 2025 study published in Nature Medicine.
Some resistant starch remains even after gentle reheating.
Trying a lighter potato salad. Keep the skins on, cool the potatoes overnight to boost resistant starch, then toss with olive oil vinaigrette or a Greek yogurt base with Dijon, green onions, celery, capers, and boiled eggs, Till suggested.
Consider Other Potato Varieties
Russets are ideal for baking, however, Till said other varieties can add more antioxidants.
The pigments in red and purple potatoes provide anthocyanins and polyphenols with antioxidant and anti-inflammatory benefits.
Sweet potatoes offer a lower glycemic index, beta-carotene (vitamin A), fiber, and a distinct nutrient profile.
Potatoes, unlike soda or sweets, provide complex starches that digest more slowly and release glucose more gradually
The Bottom Line
Potatoes can fit into a healthy weight-loss plan, as they are whole, unrefined foods that offer satisfying volume, important nutrients such as potassium and vitamin C, and very little natural fat.
What makes the difference:
● Keep portions sensible.
● Avoid heavy toppings such as cream, bacon, butter, and excess cheese.
● Pair potatoes with lean protein and fiber-rich foods.
Till added: ‘Prepared this way, potatoes can shift from a perceived weight-loss obstacle to a filling, nutrient-rich tool that supports healthier eating.’
