Purple Potatoes: Health Benefits, Nutrition Facts & Ways to Enjoy Them

Purple potatoes are more than just a colorful addition to your dinner plate—they’re nutritional powerhouses packed with health-promoting compounds. These vibrant tubers, with their deep purple skin and flesh, belong to the same family as regular potatoes but offer unique advantages that make them stand out in the produce aisle.

Native to the Andes Mountains of South America, purple potatoes have been cultivated for thousands of years. Today, varieties like Purple Majesty, Purple Peruvian, All Blue, and Vitelotte are gaining popularity in the United States as health-conscious consumers discover their impressive nutritional profile.

If you’re wondering whether purple potatoes are good for you, the answer is a resounding yes. From their exceptional antioxidant content to their favorable effects on blood sugar levels, purple potatoes deserve a regular spot in your healthy eating plan.

What Makes Purple Potatoes Different?

Purple potatoes get their distinctive color from anthocyanins, the same powerful antioxidants found in blueberries, blackberries, and red cabbage. These compounds are responsible for not only the vibrant hue but also many of the health benefits associated with purple potatoes.

Unlike white or yellow potatoes, purple varieties maintain their color even after cooking, making them visually appealing for meals. They typically have a slightly denser texture and a nuttier, earthier flavor compared to their lighter-colored counterparts.

Impressive Nutritional Profile

Don’t let anyone tell you that potatoes are nutritionally empty—especially purple ones. A 3.5-ounce (100-gram) serving of cooked purple potato with skin delivers substantial nutrition:

• Calories: Approximately 87
• Protein: 2 grams
• Carbohydrates: 20 grams
• Dietary Fiber: 3.3 grams
• Fat: Less than 1 gram
• Vitamin C: 14% of Daily Value
• Vitamin B6: 18% of Daily Value
• Potassium: 8% of Daily Value
• Copper: 21% of Daily Value
• Manganese: 6% of Daily Value

There’s a common misconception that all potato nutrients are concentrated in the skin. While the skin is nutritious, more than half of a potato’s nutrients are actually found in the flesh itself, making purple potatoes a great choice whether you eat them with or without the skin.

Purple potatoes are particularly impressive when it comes to potassium content, actually containing more of this essential mineral than bananas. They’re also naturally low in sodium and provide meaningful amounts of fiber from both the flesh and skin.

7 Science-Backed Benefits of Purple Sweet Potatoes and Purple Potatoes

1. Superior Antioxidant Power

The brilliant purple color of these potatoes isn’t just for show—it signals an abundance of antioxidants. Research shows that purple potatoes contain two to three times more antioxidant activity compared to white or yellow varieties.

Anthocyanins, the primary antioxidants in purple potatoes, help protect your cells from oxidative stress and free radical damage. These compounds have been linked to numerous health benefits including improved vision, healthier cholesterol levels, and reduced risk of chronic diseases such as heart disease, certain cancers, and type 2 diabetes.

Beyond anthocyanins, purple potatoes contain additional antioxidants including:

• Vitamin C
• Carotenoid compounds
• Selenium
• Polyphenolic compounds like caffeic acid, chlorogenic acid, and ferulic acid

Studies have demonstrated that consuming purple potatoes increases antioxidant levels in both blood and urine, providing measurable protection against cellular damage.

2. Better Blood Sugar Control

One of the most significant benefits of purple potatoes is their favorable impact on blood sugar levels. The glycemic index (GI) measures how quickly foods raise blood glucose, with higher numbers indicating faster spikes.

Comparative research has found that purple potatoes have a GI of 77, compared to 81 for yellow potatoes and 93 for white potatoes. While all potatoes affect blood sugar due to their carbohydrate content, purple varieties cause a smaller increase.

The polyphenol compounds in purple potatoes may decrease starch absorption in the intestines, helping to minimize blood sugar spikes. Animal studies have shown that purple potato extract improves glucose tolerance and helps maintain healthier blood sugar levels both short-term and long-term.

For individuals managing diabetes or trying to maintain stable energy levels throughout the day, substituting purple potatoes for white varieties is a smart dietary strategy.

3. Heart Health and Blood Pressure Support

Purple potatoes offer multiple benefits for cardiovascular health. Their high potassium content helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls.

Clinical research involving people with high blood pressure found that consuming six to eight purple potatoes twice daily for four weeks reduced systolic blood pressure by 3.5% and diastolic blood pressure by 4.3%.

The antioxidants in purple potatoes provide additional cardiovascular protection. Studies suggest that compared to white potatoes, purple varieties may help reduce arterial stiffness. Stiff arteries cannot dilate properly in response to blood pressure changes, increasing the risk of heart attack and stroke.

Interestingly, the polyphenol compounds in purple potatoes work similarly to certain blood pressure medications called ACE inhibitors, helping blood vessels relax and function more efficiently. The combination of potassium and antioxidants makes purple potatoes an excellent food for supporting healthy blood pressure levels naturally.

4. Potential Cancer-Fighting Properties

Laboratory research has revealed promising anticancer properties of compounds found in purple potatoes. Studies examining colon and breast cancer cells have shown that purple potato extract can slow cancer cell growth and, in some cases, trigger cancer cell death.

The anthocyanins and other antioxidants in purple potatoes appear to interfere with processes that cancer cells need to survive and multiply. While these findings are encouraging, it’s important to understand that current research is limited to laboratory studies using isolated cancer cells and animal models.

Human studies are needed to determine whether regularly eating purple potatoes affects cancer risk. However, the existing evidence suggests that the powerful antioxidants in purple potatoes may play a role in cancer prevention as part of an overall healthy diet rich in colorful fruits and vegetables.

5. Improved Digestive Health and Fiber Content

Most Americans fall short of meeting the recommended fiber intake of 14 grams per 1,000 calories consumed. Purple potatoes can help bridge this gap while supporting digestive health.

A 3.5-ounce serving of purple potato with skin provides 3.3 grams of fiber, contributing to feelings of fullness, preventing constipation, stabilizing blood sugar, and supporting healthy cholesterol levels.

Purple potatoes contain a special type of fiber called resistant starch, which resists digestion in the small intestine and reaches the large intestine intact. There, beneficial gut bacteria ferment this resistant starch, producing short-chain fatty acids that promote gut health and support a healthy microbiome.

The resistant starch content is highest when potatoes are cooked and then chilled without reheating, making purple potatoes perfect for cold potato salads. To maximize fiber benefits, always eat purple potatoes with their skin on.

6. Reduced Inflammation

Chronic inflammation is linked to numerous health problems including heart disease, diabetes, arthritis, and autoimmune conditions. The antioxidants in purple potatoes may help combat inflammation throughout the body.

Research comparing men who ate purple potatoes versus white potatoes daily for six weeks found that the purple potato group had lower levels of inflammatory markers and reduced DNA damage markers compared to those eating white potatoes.

The anti-inflammatory effects of purple potatoes stem primarily from their anthocyanin content. These compounds help neutralize inflammatory molecules and protect cells from inflammation-related damage.

7. Eye Health Support

The anthocyanins that give purple potatoes their distinctive color may also support vision and eye health. These same antioxidants found in blueberries and other purple foods have been associated with improved vision and reduced risk of age-related eye conditions.

Anthocyanins help protect the retina from oxidative stress and may improve night vision and reduce eye fatigue. While more research specific to purple potatoes is needed, the anthocyanin content suggests they could contribute to maintaining healthy vision as part of a balanced diet.

Are Purple Sweet Potatoes Different from Purple Potatoes?

While both are purple inside, purple sweet potatoes and purple potatoes are actually different vegetables. Purple potatoes belong to the species Solanum tuberosum and are related to white, red, and yellow potatoes. Purple sweet potatoes, on the other hand, are from the Ipomoea batatas family and are more closely related to other sweet potato varieties.

Both offer impressive health benefits due to their anthocyanin content, but they have different flavors, textures, and nutritional profiles. Purple sweet potatoes tend to be sweeter and higher in vitamin A, while purple potatoes have a more savory, earthy flavor and slightly different nutrient ratios.

The benefits of purple sweet potatoes are similar to those of purple potatoes, including antioxidant protection, blood sugar support, and anti-inflammatory effects. Both are excellent choices for a healthy diet.

How to Select and Store Purple Potatoes

When shopping for purple potatoes, look for firm specimens with smooth, unblemished skin. Avoid potatoes with green spots, sprouts, soft areas, or wrinkled skin, as these indicate age or improper storage.

Store purple potatoes in a cool, dark, well-ventilated place—not in the refrigerator. A pantry, basement, or cupboard away from heat sources is ideal. Proper storage keeps them fresh for several weeks.

Don’t wash purple potatoes until you’re ready to use them, as moisture can promote spoilage. Keep them away from onions, as both vegetables release gases that can accelerate deterioration of the other.

Delicious Ways to Prepare Purple Potatoes

Purple potatoes are incredibly versatile and can be prepared using virtually any cooking method you’d use for regular potatoes. Here are some delicious ideas:

Roasted Purple Potatoes

Cut purple potatoes into wedges or chunks, toss with olive oil, minced garlic, fresh rosemary, salt, and pepper. Roast at 400°F (204°C) for 20-25 minutes until crispy outside and tender inside. The high heat caramelizes the natural sugars while the interior stays creamy.

Purple Potato Salad

To maximize resistant starch benefits, make potato salad with chilled purple potatoes. Boil chunks with skin on until tender, drain, and toss with thinly sliced red onions, fresh herbs like dill or parsley, and a Dijon mustard vinaigrette. Refrigerate before serving cold.

Mashed Purple Potatoes

Boil purple potatoes until very tender, then mash with a splash of milk or cream, butter or olive oil, salt, and pepper. The resulting vibrant purple mash is both delicious and visually stunning. For extra nutrition, leave some skin pieces in the mash.

Purple Potato Hash

Dice purple potatoes into small cubes and pan-fry with onions, bell peppers, and your choice of protein for a colorful breakfast hash. The purple potatoes hold their shape well during cooking.

Grilled Purple Potatoes

Slice purple potatoes into rounds, brush with oil, and grill until tender with attractive grill marks. They make an impressive side dish for summer barbecues.

Purple Potato Soup

Create a vibrant, creamy soup by simmering purple potatoes with broth, onions, and garlic, then blending until smooth. The natural purple color makes for a stunning presentation.

Cooking Tips for Best Results

To preserve the maximum antioxidant content in purple potatoes, avoid overcooking them. Steaming or microwaving with minimal water helps retain more nutrients than boiling in large amounts of water.

The skin contains valuable nutrients and fiber, so leave it on whenever possible. Just scrub the potatoes well before cooking.

Purple potatoes typically cook at the same rate as other potato varieties, so you don’t need to adjust cooking times in your favorite recipes. However, they may retain their texture slightly better than white potatoes, making them excellent for dishes where you want the potatoes to hold their shape.

Potential Considerations

While purple potatoes are healthy for most people, there are a few considerations to keep in mind:

Carbohydrate Content: Like all potatoes, purple varieties are relatively high in carbohydrates. People following very low-carb or ketogenic diets may need to limit portions or choose lower-carb vegetables.

Portion Control: Despite their health benefits, purple potatoes should be enjoyed in appropriate portions as part of a balanced diet. A serving size is typically one medium potato or about 3.5-5 ounces cooked.

Preparation Matters: The health benefits of purple potatoes can be diminished by unhealthy preparation methods. Deep-frying or loading them with excessive butter, sour cream, or cheese adds calories and saturated fat. Choose healthier cooking methods and toppings.

Glycemic Response: While purple potatoes have a lower glycemic index than white potatoes, they still raise blood sugar. Individuals with diabetes should monitor their blood glucose response and consult with their healthcare provider about appropriate serving sizes.

Incorporating Purple Potatoes into Your Diet

Adding purple potatoes to your regular meal rotation is simple. Here are practical ways to include them:

• Swap them for white potatoes in any recipe for added nutrition and visual appeal
• Add them to vegetable roasting pans for colorful variety
• Use them in meal prep by cooking a batch to enjoy throughout the week
• Include them in Buddha bowls and grain bowls for added substance
• Pack them in lunches as a healthy, filling carbohydrate source
• Serve them at gatherings to spark conversation about colorful, nutritious foods

The Bottom Line

Purple potatoes are nutritional superstars that deserve a place in your healthy eating plan. With their impressive antioxidant content, favorable effects on blood sugar and blood pressure, potential cancer-fighting properties, and high fiber content, they offer numerous health advantages over regular white potatoes.

The benefits of purple sweet potatoes and purple potatoes make them excellent choices for anyone looking to improve their diet. Their vibrant color comes from anthocyanins—the same beneficial compounds found in berries—which provide powerful antioxidant and anti-inflammatory effects.

Whether you roast them, mash them, boil them for salads, or grill them, purple potatoes are versatile, delicious, and remarkably good for you. They cook just like regular potatoes but deliver significantly more health-promoting compounds with every serving.

Next time you’re shopping for produce, look for purple potatoes in your supermarket or farmer’s market. Your body—and your taste buds—will thank you for adding these colorful, nutrient-dense tubers to your meals.

By choosing purple potatoes, you’re not just making your plate more visually appealing; you’re making a choice that supports your overall health, from your cardiovascular system to your digestive health and beyond. That’s a decision you can feel good about with every delicious bite.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health
• USDA Agricultural Research Service
• Harvard T.H. Chan School of Public Health – Nutrition Source
• Dietary Guidelines for Americans