The safest and healthiest ways to cook potatoes involve methods that minimize added fats and preserve nutrients, with baking, roasting, steaming, and boiling (with skins on) being top choices, often enhanced by keeping the skin on and using minimal oil, herbs, or spices for flavor. These dry-heat or low-fat methods keep nutrients intact and avoid unhealthy fats, making them excellent choices for a nutritious meal.
Baking is one of the best ways to cook potatoes, while preserving its natural nutrients. Since there's no added water or oil involved, vitamins and minerals remain mostly intact—especially if you leave the skin on.
The concentration of solanine is greatest in or directly beneath the skin, and peeling is an effective way to remove the solanine-affected tissue. Additionally, cooking in steam or water reduces solanine levels by 30 to 40 percent. Growers and retailers should reduce factors that contribute to greening.
The path to great baked potatoes is more about what to avoid than what to embrace. In short, a hot oven paired with a salt-rubbed russet potato is the best approach. No foil, no fuss, and no microwave.
When boiling potatoes, it is best to leave the skin on while cooking--the potato will retain more nutrients and flavor. Skins can be removed as soon as the potato is cool enough to hold. Potatoes should be scrubbed before boiling, rather than soaked. Soaking potatoes in water can sap nutrients and flavor.
Why You Should Stop Boiling Potatoes in Water Flavor Loss : When you boil potatoes in water, their natural starches and flavors leach out, leaving you with bland potatoes. Waterlogged Texture : Potatoes absorb water as they cook, which can make them mushy and less ideal for recipes like roasting or frying.
The key to boiling potatoes, according to chef Gordon Ramsay, is to place them into the pot while the water is still cold, rather than boiling. That way, as the water boils, the potatoes will cook evenly with a perfect consistency all the way through.
Bake or roast: Baking and roasting are among the healthiest ways to prepare potatoes. You may use a drizzle of olive oil, a pinch of salt, and your favorite herbs or spices for flavor without extra calories. These dry heat methods preserve more nutrients than boiling and steaming.
Healthiest: Boil
If you want your potatoes to be as healthy as possible, one of the best ways to cook them is to boil on the stove. It is a straightforward cooking method that makes the spud the hero, without adding too much else. The major benefit of boiling potatoes is that no fat is needed in the cooking process.
Yes, you can absolutely microwave potatoes instead of boiling them for a much faster cooking method, perfect for getting a fluffy interior and crispy skin (if you finish in the oven) or just tender potatoes for salads or recipes, by piercing them and cooking on high power until fork-tender, often 4-10 minutes depending on size and quantity, essentially steaming them to get the job done quickly.
Deep-fry potato products, such as chips and French fries to a golden yellow, or lighter colour. The oil temperature for cooking should ideally be below 175⁰C. Cooking to a golden yellow, or lighter colour, and deep-frying at lower temperatures will keep acrylamide levels low.
Solanine is a glycoalkaloid poison found in species of the nightshade family within the genus Solanum, such as the potato (Solanum tuberosum). It can occur naturally in any part of the plant, including the leaves, fruit, and tubers. Solanine has pesticidal properties, and it is one of the plant's natural defenses.
It's true that potatoes are high in starch or carbohydrates, the nutrients that cause spikes in blood sugar. But pairing them with foods high in protein, fiber and unsaturated fats can slow digestion and lead to a steadier release of glucose into the bloodstream.
According to USDA data, microwaving potatoes is the best way to retain its nutritional value, boiling potatoes causes the most nutrient loss, and frying adds fat and extra calories. None of the cooking methods destroy fiber. Still, potatoes are rich in key nutrients regardless of how they are cooked.
Boiling retained more iron and copper while frying retained more zinc, magnesium, sodium and calcium in both Irish and sweet potato tubers. Boiling retained more carbohydrate while frying retained more vitamin C and minerals.
Oils high in monounsaturated fats are best for cooking due to their stability when heated and potential health benefits. Examples include olive, avocado, and canola and high-oleic sunflower oil. Coconut oil is also a stable fat for cooking.
Baked, boiled, and mashed potatoes are better.
Limiting potato intake—especially in the form of French fries—is associated with a lower risk of type 2 diabetes (T2D), according to a new Harvard study that offers the most comprehensive findings to date on potatoes and T2D.
Boil whole for 15 to 20 minutes, then remove skins with a dish towel. Starchier Russets result in fluffy mashed potatoes. Since they're larger, we recommend peeling them and then dicing them into 1 1/2-inch cubes so they cook evenly (although you can leave the skins on for a more rustic mash).
Potatoes for health and nutrition
Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potato skin contains fiber, which is important for digestive health.
If I am trying to lose weight, do I need to avoid potatoes? No. Research demonstrates that people can eat potatoes and still lose weight. FACTS There is no evidence that potatoes, when prepared in a healthful manner, impede weight loss.
The 30-30-30 rule for weight loss is a simple morning routine: eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio (like a brisk walk) to help with fat loss and appetite control, according to this article from Moshy. Popularized by Tim Ferriss and wellness podcaster Gary Brecka, this method aims to kickstart your metabolism, increase fullness, and burn fat by leveraging your body's depleted glycogen stores after sleep, but it's not a magic bullet and works best as part of a balanced lifestyle, note Healthline and this article from bodyandsoul.com.au.
Boiling potatoes, especially with skins on, offers maximum health benefits by preserving nutrients without added fats. Experiment with nutrient-rich add-ins like herbs and veggies for a flavorful twist on healthy potato dishes.
Gordon Ramsay was diagnosed with basal cell carcinoma (BCC), a common and treatable form of skin cancer, which required surgical removal from his jawline near his ear in late August 2025, leading him to share his experience online to urge fans to use sunscreen and protect their skin. He posted photos of his bandages, emphasizing sun safety and thanking his medical team.
A ricer or food mill is the secret tool restaurants use to get that smooth and creamy texture without any gluey starch. It makes the biggest difference and it is actually so fun to use. Your holiday potatoes will never be the same after this!