Are potatoes healthier than pasta?

In this brief guide, we will answer the question “are potatoes healthier than pasta?” with an in-depth analysis of the nutritional comparison between potatoes and pasta. Moreover, we will also discuss amazing recipes.

Are potatoes healthier than pasta?

Yes, pasta is healthier than potatoes. Because pasta is high in calories like 100 grams of pasta it provides almost 371 calories and russet potatoes have only 79 calories.

Are potatoes better than pasta for weight loss?

According to research, eating a lot of potatoes, rice, and pasta helps you lose weight faster than counting calories alone. Researchers claim that the foods fill dieters up faster, resulting in fewer cravings for snacks and junk food and less eating.

Is it good to eat potatoes every day?

Adding one medium size to your diet is a healthy choice and it is also effective to decrease the risk of cardiometabolic risk, also decrease the risk of diabetes, heart diseases, and stroke. As long as the potatoes should be baked or cooked without adding too much salt and saturated fat.

How to cook potatoes?

The calories of the potatoes vary according to your recipe. Take note of the large change in calories when boiling 100 grams of potatoes depending on the method used.

  • 80 kcal cooked or roasted with skin (without adding oil)
  • 275 kcal frozen pre-fry (with little frying beforehand)
  • 380 calories fried at home
  • 490 kcal commercial frit (bag chips)

How to cook pasta?

The manner you cook pasta has a big impact on how well it’s absorbed by your body. The calories in pasta “as is” will behave differently depending on how much cooking has been done to it:

Cooked al dente. 

If the pasta offers some resistance inside when bitten, it is al dente. The starch molecules are not split at that time in the cooking process, digestion is a little slower, and energy is released gradually (the dish is less fattening). Furthermore, the spaghetti is more satisfying in this manner.

Is pasta good for your health?

Pasta can be a part of a healthy diet if you consume it in a moderate amount. Whole grain pasta is relatively a good choice because it has high fiber and nutrients. 

But relatively low calories and carbs. Type pasta you choose also plays a vital role in your healthy diet choices.

Which is healthier, potato salad or pasta salad?

Pasta salad

A typical pasta salad is a calorie minefield: one cup can contain up to 450 calories! That’s only for a side dish. Not to mention a significant quantity of fat (18 grams) and saturated fat (3 grams) representing 27% and 19% of the daily allowance on a 2,000-calorie diet, respectively. 

Sure, there are some vegetables (maybe a quarter cup), but it largely consists of white pasta and mayonnaise.

Potato salad

In general, potato salad has fewer calories (approximately 360 per cup) than pasta salad, but it is higher in saturated fat due to the mayonnaise. It comprises 17 grams of fat and 3 grams of saturated fat on average.

However, one of the key advantages of potato salad is that it is high in veggies, which we all know are fantastic choices for a balanced diet. 

Potatoes, on the other hand, offer a lot of redeeming health qualities: they’re high in potassium and vitamin C, and they naturally provide fiber (particularly when the skin is left on) and protein.

Recipe of potatoes salad

  • 2 pounds small potatoes, preferably heirloom
  • 1 cup chopped celery
  • 2 ounces smoked ham, sliced into strips
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh chives or scallions
  • 2 tablespoons chopped fresh mint or dill
  • 3/4 cup nonfat buttermilk
  • 1 tablespoon lemon juice
  • 1 tablespoon peanut or canola oil
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • 2 large hard-boiled eggs, peeled and coarsely chopped

1. Take a large saucepan and put potatoes in it then add water and let simmer over medium-high heat and cover it. Then decrease the heat and cook at medium flame also remove the cover partially until they become tender. 

The time depends on their size but normally they take 12 to 20 minutes. After that drain the potatoes and let them cool down for at least 15 minutes.

2. When potatoes cool down properly. It is recommended to taste a little bit on the potato skin if it is bitter and tough just remove it by peeling potatoes. Otherwise, you can also leave it as it is. Then cut down potatoes into small bite-size pieces and place them into a salad bowl.

3. Toss the potatoes with celery, ham, parsley, chives (or scallions), and mint (or dill). Toss everything together.

4. Stir together the buttermilk, lemon juice, oil, salt, and pepper. Stir in the diced egg gently. Serve refrigerated or at room temperature.

Pasta Recipe

  • 2 cups whole-wheat rotini (6 ounces)
  • 1/3 cup reduced-fat mayonnaise
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red-wine vinegar or lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup diced yellow or red bell pepper (1 small)
  • 1 cup grated carrots (2-4 carrots)
  • 1/2 cup chopped scallions (4 scallions)
  • 1/2 cup chopped pitted Kalamata olives
  • 1/3 cup slivered fresh basil

1. Take a large pot and boil some water in it and also add a little bit of salt. Then let pasta cook in it for at least 8 to 10 minutes and stir frequently, until it becomes tender. It is recommended to try to follow the package direction. After proper boiling, drain the pasta and refresh with running cold water.

2. Take a large bowl and add mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt, and pepper whisk all these things properly until you get a smooth texture. Toss in the pasta to coat it. Toss in the tomatoes, bell pepper, carrots, onions, olives, and basil.


In this brief guide, we answered the question “are potatoes healthier than pasta?” with an in-depth analysis of the nutritional comparison between potatoes and pasta. Moreover, we discussed amazing recipes.


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