Baked Potatoes are Healthier than Boiled Potatoes, Here’s Why

Jakarta –

So far, many people consider boiled potatoes to be healthier than baked potatoes. But in fact, baked potatoes actually have superior nutrition. Here’s why.

Potatoes are a favorite alternative source of carbohydrates for Indonesians, apart from rice. Behind its soft texture, potatoes contain many nutrients that are healthy for the body.

Potatoes contain potassium, vitamin C, folate, and even vitamin B6. Consuming potatoes can control blood sugar levels, improve digestion, and reduce the risk of inflammation.

However, how to process potatoes also needs to be considered. Choose a healthy method so that the healthy benefits can be maximally absorbed. Between boiled and roasted, according to chef Edwin Lau, baked potatoes are healthier.

This seems to contradict the opinion of many people that boiled potatoes are the healthiest. Through an Instagram upload (29/10/2024), chef Edwin Lau revealed the reason.

Boiling potatoes has the potential to remove a number of important nutrients. Photo: Getty Images/iStockphoto/UllrichG

“The reason is because many nutrients then dissolve in the water used to cook the tubers,” said the chef who is famous for his healthy lifestyle. He said that when potatoes or other tubers are boiled, they will be exposed directly to water so that many important nutrients are dissolved.

Meanwhile, baked potatoes are considered to retain their nutritional content better. Baked potatoes vs. boiled potatoes with the skin have the following advantages:

1. Calcium is 2 times higher
2. Iron is 3 times higher
3. Phosphorus is 2 times higher
4. Potassium is 2 times higher
5. Vitamin B2 is 3 times higher
6. Vitamin B6 is 0.5 times higher
7. Vitamin A is 2 times higher
8. Zinc 0.5 times higher

However, for macro nutrients, baked potatoes contain slightly higher calories than boiled potatoes. The amount is 93 kcal per 100 grams. In contrast to boiled potatoes which contain 86 kcal per 100 grams.

This is not surprising because baked potatoes are denser and have lower water content.

Carbohydrates in baked potatoes are also slightly higher, 21.2 grams per 100 grams. Meanwhile, for boiled potatoes, 20 grams.

The sugar content is also higher in baked potatoes, namely 1.8 grams per 100 grams. This is different from boiled potatoes, which is 0.89 grams.

Baked potatoes are considered healthier in general. Photo: iStock , mirror

The good news is that the protein in baked potatoes is higher, namely 2.5 grams per 100 grams. This amount exceeds boiled potatoes whose protein is only 1.71 grams per 100 grams.

“The fiber is 0.4 grams higher per 100 grams, and the sodium in baked potatoes is also 100% higher than boiled potatoes,” wrote chef Edwin Lau.

Lastly, he recommends consuming potatoes with the skin because the skin is higher in nutrients than the tuber flesh itself. “Make sure the brush is clean when raw, then wash it with salt water or special vegetable soap before cooking,” continued chef Edwin Lau.

When processing it, pierce the raw potatoes with a skewer so they don’t break when baked. Then bake in the oven at 150 degrees Celsius for 90 minutes or 200 degrees Celsius for 60 minutes.

(adr/odi)