Are Potatoes Vegetables or Fruits? Nutrition Facts and Health Benefits

Are Potatoes Fruits or Vegetables?

Potatoes are one of the most popular and commonly consumed foods around the world. However, there has been some debate over whether potatoes should be classified as a vegetable or a fruit.

Botanically speaking, potatoes are considered a vegetable. They are the swollen portion of the potato plant's underground stem called a tuber. Vegetables are defined as any edible part of a plant that does not necessarily have reproductive seeds. This includes the roots, stems, leaves and some other plant tissues.

On the other hand, a fruit is defined as the matured ovary of a plant that contains the seeds. By this definition, tomatoes, cucumbers, zucchinis, and squash are all technically fruits. Fruits primarily serve to protect and disperse the seeds of a plant so it can reproduce.

Potato Plant Biology

To understand if potatoes are fruits or vegetables, it helps to know a little about how the potato plant grows:

• Potatoes are a tuberous crop that develops from the potato plant's underground stem network called stolons.
• The potatoes themselves grow as part of the roots near the bottom of the plant.
• After flowering, small green fruits about the size of cherries containing seeds form on the potato plant above ground. However, these fruits are not eaten and are not the same as potatoes.
• The potatoes we eat are the swollen underground stem tubers which act as storage compartments for starch and nutrients for the plant.

Based on the potato plant biology, potatoes are modified subterranean stems, not fruits. So potatoes are considered a vegetable both by botanical definition and based on which plant part they come from.

Culinary and Cultural Classifications

Although potatoes are technically a vegetable, they are often lumped together with other starchy foods like bread, rice, and pasta in food guides. The reason for this is potatoes have more starch than the average vegetable.

From a culinary perspective, potatoes are still primarily used as and considered a vegetable due to their taste and flavor profile. Potatoes are cooked, seasoned and paired like a vegetable side dish.

Culturally, potatoes are more akin to vegetables as well. They are savory rather than sweet. In fact, potatoes were first domesticated thousands of years ago in South America alongside other vegetables like tomatoes, squash and sweet potatoes.

Nutritional Profile

The nutritional makeup of potatoes also aligns more with vegetables than fruits:

• Potatoes are very low in sugar compared to fruits.
• They provide complex carbohydrates, fiber, and a range of vitamins and minerals like vitamin C, vitamin B6, potassium and manganese.
• The protein content of potatoes is comparable to many other vegetables.
• Potatoes do not contain large amounts of vitamins A or D like some other vegetables.

Botanically, potatoes contain toxin called solanine like tomatoes do. However, the amounts are generally too small to be dangerous unless potatoes are green and sprouting.

Overall, while potatoes and tomatoes are technically fruits, they are still largely considered vegetables due to their culinary uses, flavors and nutrition.

Health Benefits of Potatoes

Potatoes are often dismissed as an unhealthy starchy carbohydrate that leads to weight gain. However, potatoes are a versatile and nutritious vegetable that offers several health benefits.

1. Good Source of Vitamins and Minerals

Potatoes contain a variety of vitamins and minerals:

• Vitamin C: A medium potato provides about 28% of the RDI for vitamin C, an antioxidant that supports immune health.
• Potassium: Potatoes are high in potassium, which can help lower blood pressure by balancing fluid levels.
• Vitamin B6: Potatoes are a good source of vitamin B6, which plays a role in energy metabolism.
• Manganese: This trace mineral is necessary for brain function and metabolism. Potatoes provide about 14% of the RDI.
• Folate: Also known as vitamin B9, folate is important for cell growth and development.

The exact micronutrient content depends on the type of potato. Colored-flesh potatoes like reds and purples tend to be highest.

2. High in Antioxidants

Beyond conventional vitamins and minerals, potatoes provide beneficial antioxidant plant compounds:

• Carotenoids: Found mostly in yellow and red potatoes, carotenoids protect your cells from damage.
• Anthocyanins: These flavonoid antioxidants create the deep purple hues in purple potato varieties.
• Catechins: Also concentrated in colored potatoes, catechins are linked to lower risks of heart disease and cancer.

The highest antioxidant activity is found in the peel, so leaving the skin on provides maximum benefits.

3. Can Enhance Digestive Health

Potatoes provide fiber, which supports regularity and digestive health. The fiber content ranges from around 1.8–3.8 grams per medium potato with the skin.

Potatoes also contain resistant starch, which reaches the large intestine intact where it feeds beneficial bacteria in your gut.

Animal studies suggest resistant starch can support the growth of bifidobacteria and lactobacillus probiotics in the digestive tract.

4. Linked to Lower Blood Pressure

Observational studies show that higher potato intake is associated with lower blood pressure, especially in adult women.

It is thought that the high potassium content of potatoes plays a role. The peels also contain dietary nitrates that can relax blood vessels and reduce blood pressure.

5. May Boost Immunity

The vitamin C content of potatoes makes them a decent source to support immune function and health:

• A medium potato provides about 28% of the RDI for vitamin C.
• Vitamin C stimulates white blood cell function and acts as an antioxidant to protect cells against damage.

Getting enough vitamin C is linked with a lower risk of respiratory infections like the common cold. Potatoes may also have additional immune-boosting properties.

Healthy Ways to Cook and Eat Potatoes

Potatoes are very versatile and can be prepared in many ways — either healthy or unhealthy. Here are some tips for eating potatoes in a nutritious way:

Choose Healthy Cooking Methods

To maximize the nutrition in potatoes, preparations like boiling, baking, mashing or roasting are best. Avoid deep frying potatoes, which can lead to the formation of harmful acrylamide, as well as more calories and fat.

Keep the Skin On

Leaving the nutritious skin on your potatoes substantially increases the fiber and nutrient density. The skin contains about half of the total dietary fiber as well as a majority of the vitamins and minerals.

Flavor Without Much Added Fat or Salt

Using butter, cream, cheese and bacon to flavor potato dishes boosts the calories and fat. For brighter flavor, try herbs, spices, lemon juice or vinegar instead.

Pair Potatoes with Other Nutritious Foods

Eating potatoes alongside other vegetables, lean proteins or beans increases the nutrition of your meal. Some examples include:

• Baked potato topped with salsa, black beans and sliced avocado.
• Roasted sweet potato wedges tossed in olive oil, cayenne and minced rosemary.
• Sautéed potatoes with garlic, peas, carrots and chicken sausage.

Moderate Portions

It's easy to overeat starchy sides, so be mindful of portion sizes. One medium potato is enough to get its benefits without overloading on carbs.

Selecting, Storing and Preparing Potatoes

Types of Potatoes

There are over 4,000 varieties of potato. They generally fall into one of four main categories:

• Russet: Floury, fluffy texture; great for baking and mashing.
• Red: Firm, waxy texture; keeps its shape when cooked.
• Yellow: Moist, creamy texture with buttery flavor.
• Purple/Blue: Soft, moist texture when cooked with vibrant antioxidants.

How to Shop for Potatoes

When buying potatoes, look for ones that are firm with no green spots or sprouting. Avoid potatoes that are wrinkled, shriveled, or have damp/moldy spots.

Smaller potatoes tend to be more nutrient-dense. You can find novelty fingerling or mini potato varieties or simply buy standard potatoes and dice them smaller.

Storing Potatoes

Keep potatoes in a cool, dark place with good ventilation. Storing them in the refrigerator can negatively impact the texture and starch conversion.

Fresh potatoes will usually last about 2–4 weeks when stored properly. Cooked mashed potatoes can be refrigerated 3–4 days.

Preparation Methods

Most potato dishes start with scrubbing and cleaning the potatoes. Leaving the skin on where possible maximizes nutrition.

Common cooking methods include boiling, steaming, roasting, baking, pan frying, mashing and sautéing. Potatoes pair well with dairy, sour cream, cheese, herbs and spices.

Potential Health Risks

When consumed in moderation as part of an overall healthy diet, potatoes offer great nutritional value. However, there are some potential health risks and concerns to be aware of.

Blood Sugar Effect

Potatoes have a high glycemic index, meaning they cause larger spikes in blood sugar compared to other foods. This can be concerning for diabetics.

However, the glycemic response to potatoes can vary significantly depending on the type and how they are prepared. Cooking method, whether the skin is removed and what potatoes are paired with all impact blood sugar as well.

Acrylamide Formation

Cooking potatoes at very high temperatures (over 120°C or 248°F) can lead to the formation of acrylamide, a potential carcinogen. This is most common with frying, roasting or baking.

Pre-soaking raw potatoes in water for 15–30 minutes before roasting or frying can reduce acrylamide formation by up to 60%.

Solanine Toxicity

Potatoes naturally contain toxic compounds called glycoalkaloids, the highest being solanine. Solanine levels can increase if potatoes are green, sprouting, damaged, or improperly stored.

Solanine poisoning from normal potato consumption is very rare. But, green or rotten potatoes should be avoided.

Pesticide Residues

According to the USDA, potatoes are one of the top produce items most likely to retain pesticide residues. Consider buying organic when possible or giving conventionally grown potatoes a good scrub.

Properly washing all produce before eating is recommended to reduce any pesticide residues.

The Bottom Line

There has been some debate over whether potatoes should be classified as a starchy vegetable or a carb-heavy fruit. But, their plant origins, nutritional qualities and culinary uses align more with vegetables.

Potatoes are loaded with vitamins, minerals, antioxidants and fiber. When prepared in a healthy way and consumed in moderation, they can provide many benefits as part of a well-rounded diet.

Aim to keep the skin on, use healthier cooking methods like baking, choose potatoes with bright colors and pair them with other nutritious foods to maximize their nutritional value.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.