How to choose the right potato for any meal you're cooking

Choosing the right potato for your meal can be surprisingly complex, with a variety of options available and conflicting advice on their health benefits. Beyond the basic choice of brushed or washed, potatoes come in different colors and textures, leading to confusion about which type suits which cooking method.

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Yes, potatoes are carb-rich, but it's not like they're empty carbs.

While some in the health and wellness industry have labeled carbohydrates as unhealthy, accredited dietitian Purva Gulyani emphasizes that potatoes, when consumed in moderation as part of a balanced diet, are nutrient-rich. "Potatoes provide energy, plus fibre, potassium, vitamin C, B6 and range of plant compounds," she states, countering the notion that they are merely "empty carbs."

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Potatoes provide energy, plus fibre, potassium, vitamin C, B6 and range of plant compounds.

Georgie Dragwidge, a specialist potato retailer affectionately known as "the potato lady," explains that starchy potatoes are typically fluffy and floury, often white inside. In Australian supermarkets, larger, brushed potatoes (those with soil still on them) are usually starchy varieties. These cook faster and have a mealy texture, making them ideal for mashing, baking, and roasting. The Sebago variety is a common example found in Australian supermarkets.

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[They] grow faster than the yellow ones and they have a higher yield, that's why they're cheaper.

Conversely, waxy potatoes are described as having slightly lower starch content and holding their shape well after cooking. They usually have yellow flesh and are recommended for dishes like salads, stews, and curries, where maintaining the potato's integrity is important. Ms. Dragwidge notes that these are great for recipes where you don't want the potato to disintegrate.

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They have a … little bit higher starch (a complex carbohydrate that provides energy) … [the difference is] not really huge.