Which is healthier boiled or baked potato?

A baked potato is more nutrient-dense, providing 6 grams of protein and 6 grams of fiber. It has about 25 percent more magnesium as a boiled potato. It also contains 40 percent more phosphorus and potassium, as well as four times the amount of folate in a boiled potato.

healthyeating.sfgate.com - Benefits of Boiled Potatoes - Healthy Eating | SF Gate

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Boiled potatoes are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins and vitamin C. They are low in calories and fat, and their high fiber content helps you feel full. Contrary to popular belief, potatoes are not inherently fattening. If you add butter or sour cream to potatoes, you increase the numbers of calories and fat grams significantly, so if you are trying to lose weight, season them with herbs or low-calorie condiments.

Nutrition Basics

Boiled in its skin, a large potato, weighing about 300 grams, has 261 calories, 6 grams of protein and .3 grams of fat. If you peel the potato before boiling it, you lose about a half gram of protein, but the calorie and fat contents remain similar. Peeled or unpeeled, the potato has 5 grams of fiber, about the same amount as a bowl of bran flakes cereal, and 3 grams of natural sugar.

B-Complex Vitamins and Vitamin C

A large, unpeeled boiled potato is rich in B-complex vitamins, which help your body form blood cells and make energy from the protein, carbohydrates and fat from the food you eat. A boiled potato provides more than half of the vitamin B-6 you need each day, as well as about 30 percent of your recommended daily intake for thiamin and niacin. It is also high in vitamin C, giving you one-half of your daily requirement for that nutrient. A peeled boiled potato loses half of its vitamin C content and provides 25 percent of the vitamin C you need daily.

Magnesium, Phosphorus and Potassium

Because the potato is a root vegetable, it is rich in essential minerals that help you build strong bones and benefit your nerve and muscle function. A large potato, boiled in its skin, provides 1.1 grams of potassium, one-fourth of the potassium you need daily. It also gives you about one-fifth of the magnesium and phosphorus you need each day. If you peel the potato before boiling it, the potato loses some of its mineral content, providing one-fourth of the potassium and one-sixth of the phosphorus you need daily.

Baked Potatoes

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What is the healthiest way to eat?

Top 5 tips from the experts Prepare most of your meals at home using whole or minimally processed foods. ... Make an eating plan each week – this is the key to fast, easy meal preparation. ... Choose recipes with plenty of vegetables and fruit. ... Avoid sugary drinks and instead drink water. ... Eat smaller meals more often.

heartandstroke.ca - Healthy eating basics - Heart and Stroke Foundation of Canada

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active. A healthy diet can help lower your risk of heart disease and stroke by:

improving your cholesterol levels

reducing your blood pressure

helping you manage your body weight

controlling your blood sugar.

What does a healthy, balanced diet look like?

Canada’s Food Guide recommends eating a variety of healthy foods each day. This includes eating plant-based foods more often and choosing highly-processed or ultra-processed foods less often.

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