You can probably guess that smothering your potato in sour cream and bacon isn’t the healthiest way to enjoy it, but what is? Which is more nutritious — baked, boiled or steamed potatoes?
Jarzabkowski emphasized the importance of preparation in potato consumption. “The best way to eat a potato is in its whole, unprocessed form,” she said. Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said.
The next-healthiest way to cook a potato is through steaming, which causes less nutrient loss than boiling. Cooking a peeled potato in this way results in significant nutrient loss, as the water-soluble nutrients leach out into the water.
In a potato, those water-soluble nutrients include B-complex vitamins, vitamin C, potassium and calcium. As much as 80 percent of a potato’s vitamin C may go down the drain if you boil the vegetable. The same thing can happen with peeled potatoes that are left to soak, a method used to stop darkening. If you use the water from the potato boil as stock, however, you’ll still get some of the nutrients.
However you cook a potato, try to eat the skin. Ounce for ounce, the skin contains more nutrients — including the majority of the vegetable’s fiber — than the rest of the potato, Jarzabkowski said.