Potatoes are a versatile and popular vegetable that can be prepared in many ways. Two of the most common cooking methods are baking and boiling. But which method results in a healthier potato? Here, we’ll compare baked versus boiled potatoes looking at nutrient retention, glycemic index, satiety, and more.
Nutrient retention
When looking at nutrient retention, baked potatoes tend to be healthier than boiled. Baking uses dry heat, which causes less leaching of nutrients into the cooking water compared to boiling. Boiling uses wet heat, leading to more nutrients leaching out.
One study examined the effects of boiling, baking, and frying on the nutrient content in potatoes. It found that boiling caused a 23-57% loss of minerals like magnesium, iron, zinc and potassium. Meanwhile, nutrient losses were minimal with baking. Another study found that boiled potatoes retained only 66% of their vitamin C content, while baked potatoes retained 82%.
Winner: Baked
Glycemic index
The glycemic index (GI) measures how quickly a food causes blood sugar to rise. Foods with a high GI cause faster, more dramatic spikes in blood sugar compared to low GI foods.
Boiled potatoes tend to have a higher GI than baked potatoes. One study found baked Russet potatoes had a GI of 111, while boiled potatoes had a GI of 121. Higher GI foods are associated with an increased risk of diabetes, heart disease and obesity.
This difference in GI can be explained by the type of starches found in potatoes. Baking helps increase resistant starch formation, which isn’t broken down and absorbed. Meanwhile, boiling can destroy some of this resistant starch.
Winner: Baked
Satiety
Both baked and boiled potatoes can be filling, but baked potatoes may have a slight edge when it comes to satiety.
One study compared how filling baked potatoes were versus boiled potatoes. It found that eating baked potatoes led to greater feelings of fullness, less hunger and a lower subsequent calorie intake compared to boiled potatoes.
This difference may again come down to resistant starch. Resistant starch functions like soluble fiber, helping slow digestion and control appetite. The higher resistant starch content in baked potatoes could explain why they are more filling.
Winner: Baked
Preparation time
In terms of preparation time, boiling potatoes is generally faster than baking them:
- Boiling: Bring a pot of water to a boil. Add whole, unpeeled potatoes and boil for 15–30 minutes until a fork inserted into the center comes out easily. Drain and serve.
- Baking: Preheat oven to 400°F (200°C). Wash potatoes and prick several times with a fork. Place directly on oven rack and bake for 45–60 minutes until tender when squeezed. Can also rub with oil beforehand for a crispier skin.
Boiling just requires enough time to bring water to a boil and cook through. Baking takes more time for the oven to preheat and for the slower dry cooking method. However, baking allows for more hands-off cooking since you don’t have to monitor a stove.
Winner: Boiling (for fastest prep)
Micronutrients
Below is a comparison of the micronutrient content in 100 grams of baked versus boiled potatoes:
| Micronutrient | Baked (100g) | Boiled (100g) |
|---|---|---|
| Vitamin C | 19.7 mg (24% DV) | 9.6 mg (12% DV) |
| Vitamin B6 | 0.29 mg (18% DV) | 0.26 mg (16% DV) |
| Potassium | 544 mg (12% DV) | 528 mg (11% DV) |
| Magnesium | 27 mg (7% DV) | 23 mg (6% DV) |
Baked potatoes contain more vitamin C, vitamin B6, potassium and magnesium compared to boiled. Much of these nutrient advantages can be explained by less leaching into water during the baking process.
Winner: Baked
Calories and macronutrients
Calorie and macronutrient-wise, baked and boiled potatoes are similar. Here is the breakdown for 100 grams of each:
| Calories & Macronutrients | Baked (100g) | Boiled (100g) |
|---|---|---|
| Calories | 93 | 87 |
| Carbs | 21 g | 20 g |
| Fiber | 2 g | 1.8 g |
| Protein | 2.1 g | 2 g |
| Fat | 0.1 g | 0.1 g |
This data shows that baked and boiled potatoes have minimal differences in calories, carbs, protein and fat. Baked potatoes contain slightly more fiber.
Overall Winner: Baked
Ways to boost nutrition in boiled potatoes
If you prefer boiled potatoes, there are ways to boost their nutritional value:
Leave the skin on
Leaving the skin on helps retain more nutrients, even when boiled. Potato skins contain concentrated amounts of fiber, vitamins, minerals and phytochemicals.
Skip soaking
Some people soak peeled potatoes in water before boiling to prevent darkening. However, soaking causes more nutrients to leach out.
Use cooking water
Use the potato cooking water for gravies, soups or sauces to recapture some nutrients lost in boiling.
Add lemon juice
A small amount of lemon juice in the cooking water can help retain the potato’s vitamin C content.
Store in cold water
Storing freshly boiled potatoes in cold water rather than air allows them to hold onto more vitamins.
Use smaller pieces
Cutting boiled potatoes into smaller pieces gives you more surface area to recapture nutrients lost in the water.
Healthiest ways to eat potatoes
Both baked and boiled potatoes can be part of a healthy diet. Here are some tips for the healthiest ways to enjoy potatoes:
Focus on toppings
Potatoes themselves are low in fat. The toppings you add impact the nutrition and calories. Opt for healthy toppings like salsa, Greek yogurt, broccoli, black beans or cottage cheese.
Watch portions
Potatoes are high in carbs. Keep portions around 1 medium potato per person. Even healthy toppings can add calories, so be mindful of amounts.
Experiment with sweet potatoes
Try swapping white potatoes for sweet potatoes, which contain more vitamin A and fiber. Bake or boil them using the same methods.
Make oven-roasted potatoes
Oven roasting diced potatoes with a small amount of oil results in a flavorful, crispy side dish with less fat than deep-fried options.
Use in salads
Chopped boiled potatoes add nutrition, fiber, and texture when tossed into veggie-packed salads.
The bottom line
Baked potatoes are generally healthier than boiled potatoes due to higher nutrient retention, lower glycemic index, and increased satiety. However, boiling is faster and both cooking methods can produce nutritious spuds.
Focus on consuming potato skins, adding healthy toppings, and watching your portion sizes for the best nutrition in baked and boiled potatoes alike.