Eating potatoes for breakfast is a common practice for many people. However, there is an ongoing debate about whether potatoes are actually a nutritious choice to start the day.
The potential benefits of eating potatoes for breakfast
There are several reasons why potatoes may be a good breakfast option:
- Potatoes are rich in nutrients. One medium potato with the skin on contains (1):
- Fiber: 3g
- Potassium: 620mg
- Vitamin C: 28% of the RDI
- Vitamin B6: 27% of the RDI
- Manganese: 19% of the RDI
- Potatoes are very filling. The fiber and resistant starch in potatoes may promote feelings of fullness and keep you satisfied for several hours after eating (2, 3).
- Potatoes may help stabilize blood sugar. The fiber and nutrients in potatoes help slow digestion, preventing spikes and crashes in blood sugar levels (4).
- Potatoes contain antioxidants. Potatoes are a significant source of antioxidants like flavonoids, carotenoids and phenolic acids (5).
- Potatoes can be prepared in many ways. Potatoes are very versatile and can be boiled, mashed, baked or roasted.
Including potatoes as part of a balanced breakfast with protein, fiber and healthy fats may provide you with a nutritious, energizing start to your day.
Potential downsides to eating potatoes for breakfast
However, there are also some potential downsides to keep in mind:
- Blood sugar effect. Despite their nutrients, potatoes are still a high glycemic index (GI) food. Eating them alone may cause spikes and crashes in blood sugar (6).
- Acrylamide formation. Cooking potatoes at high temperatures may produce acrylamide, a compound linked to several health risks (7).
- Lack of protein. Potatoes lack protein, an important nutrient for keeping you full and energized throughout the morning.
- Micronutrient deficiencies. Relying solely on potatoes for breakfast could lead to deficiencies in vitamins and minerals like calcium, vitamin D, iron and choline over time.
- Low in healthy fats. Potatoes do not provide beneficial fats like those found in foods like eggs, avocado and nuts.
Eating potatoes alone without other nutrient-dense foods may not be the best choice for breakfast.
Are potatoes healthy for breakfast?
Whether potatoes are a healthy breakfast food really depends on how they are prepared and what other foods they are eaten with.
Here are some ways potatoes can be part of a healthy breakfast:
Combine with eggs
Pairing potatoes with eggs is an excellent breakfast choice. Eggs provide high-quality protein to help keep you full and satisfied. Together, this makes a balanced meal with both protein and fiber.
Some examples include:
- Potato and veggie omelet
- Breakfast hash with potatoes and eggs
- Potato pancake topped with fried egg
Top with lean protein
Adding a lean protein source like chicken, fish, beans or low-fat cheese can balance out a potato breakfast.
Try:
- Baked potato with tuna and spinach
- Sweet potato topped with black beans and salsa
- Potatoes with turkey bacon or sausage
Include healthy fats
Incorporating plant-based unsaturated fats can further round out a potato breakfast. Some options include:
- Diced potatoes cooked in olive oil or avocado oil
- Mashed potatoes with olive oil and herbs
- Baked potato with avocado slices
Fill with veggies
Adding plenty of veggies boosts the fiber, vitamin and mineral content of a potato breakfast.
For example:
- Potato skillet with bell peppers, onions and spinach
- Breakfast loaded baked potato with broccoli, mushrooms and tomatoes
- Sweet potato hash with kale and other greens
Pair with whole grains
Combining potatoes with fiber-rich whole grains helps slow digestion while providing important nutrients like B vitamins, iron, zinc and magnesium (8).
Some tasty combinations include:
- Breakfast bowl with sweet potatoes, quinoa and fruit
- Potatoes sides with oatmeal or whole grain toast
- Fried potatoes with brown rice and seasonings
Watch portions
It’s important not to overdo your potato portions. One medium potato is a serving. Going overboard with potato-heavy meals may lead to excess calories and carbs.
Try sticking to 1 cup diced potatoes or 1⁄2 medium potato per serving when pairing potatoes with other breakfast foods.
The bottom line
Potatoes can be a nutritious part of a balanced breakfast when prepared properly and combined with other healthy foods like vegetables, lean proteins and healthy fats.
Key things to keep in mind are:
- Pair with protein like eggs, beans or nuts
- Include healthy fats like olive or avocado oil
- Fill with non-starchy veggies
- Combine with whole grains like oats or whole grain toast
- Watch your portions and don’t overdo the potatoes
Enjoying potatoes as part of an overall nutritious breakfast can provide you with energy, keep you full and help stabilize your blood sugar until lunchtime.