Oven Roasted Potatoes: A Guide to Nutrition and Benefits

For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?

Oven Roasted Potatoes

Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.

• Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
• Potatoes are almost fat-free. (U.S. Department of Agriculture. 2019)
• Potatoes contain certain antioxidants – lutein and zeaxanthin.
• These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)

Ingredients

• 2 pounds red or white potatoes, with skin left on.
• 2 tablespoons olive oil.
• 2 tablespoons fresh minced rosemary.
• 1 teaspoon garlic, chopped.
• 1/2 teaspoon salt.
• 1/4 teaspoon black pepper.

Preparation

• Preheat the oven to 425F.
• Wash the potatoes and let them dry.
• The potatoes don’t need to be peeled, but cut out surface blemishes.
• Cut large potatoes into 2-inch pieces.
• If using small potatoes, they can be left whole.
• Place on a baking dish in a single layer.
• Drizzle olive oil.
• Add the rosemary, garlic, salt, and pepper.
• Toss the potatoes until they are evenly coated.
• Roast uncovered for 45 minutes to 1 hour, turning occasionally.
• The potatoes are done when easily pierced with a fork.

Variations and Substitutions

• Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
• 2 teaspoons will suffice.
• If there is no rosemary, thyme or oregano can be used.
• Another option is using a combination of favorite herbs.

Cooking and Serving

• When roasting, don’t over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
• Ensure the potatoes are spread out and distributed in a single layer.
• Choose potatoes that are firm and don’t have a green tint.
• Green-tinted potatoes contain a compound called solanine.
• Solanine has a bitter flavor and can be harmful if eaten in large amounts. (U.S. Department of Agriculture. 2023)
• The potatoes can be spiced up to add more flavor. Try with spicy ketchup, hot sauce, or aioli.
• Oven-roasted potatoes are great with vegetarian meals.
• Serve with Swiss chard, black beans, or chickpeas for a healthy, balanced meal.

Eating Right To Feel Better

References

U.S. Department of Agriculture. FoodData Central. (2019). Potatoes.

Umesh C. Gupta, Subhas C. Gupta. (2019). The important role of potatoes, an underrated vegetable food crop in human health and nutrition.  Current Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417

U.S. Department of Agriculture. (2023). Are green potatoes dangerous?