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Purple potatoes. Εverything you need to know.

Purple potatoes are not widely known but their benefits deserve to be known and with your first opportunity try this product out. Beyond its beautiful color, this vibrant vegetable is packed with health benefits, from fighting inflammation to protecting the heart! The color not only makes the food attractive, but also indicates its nutritional power.

Purple is powerful and comes from anthocyanins—disease-fighting antioxidants.

The pigment produces red, blue, and violet colors in foods (such as asparagus and tomatoes), depending on the type of anthocyanin (there are hundreds). The high antioxidant content in purple sweet potatoes, in particular, fights inflammation and helps reduce the risk of heart disease and cancer, according to a 2021 American study. Also, when it comes to antioxidants, usually the deeper the color, the better. Purple potatoes are full of anthocyanins, a type of antioxidant that has been shown to reduce the risk of several chronic diseases.

Nutritional value. Purple potatoes, also known as purple sweet potatoes, have many nutritional facts. In addition to antioxidants, they are packed with fiber, vitamin C, and potassium, which can aid in weight loss, immunity, and heart health. Nutrition for a medium baked purple potato is as follows:

  • 151 calories

  • 4 g protein

  • 0 g fat

  • 34 g carbohydrates

  • 3 g fiber

  • 943 mg potassium (20% Daily Value)

  • 22 mg vitamin C (24% DV)

Can cooking way affect the benefits for us?

In some cases, the way you cook food can affect the antioxidant levels of the product. In a 2016 study published in Food Chemistry, researchers found out that the greatest losses of antioxidants came from:

  • frying (60%)

  • roasting (22%),

  • the microwave oven (6%)

  • boiling (8%)

It is worth to mention that, air frying showed a 31% increase in available antioxidants.

Healthy heart.

The high antioxidant content translates into impressive heart health benefits. A 2015 study in the Journal of Biology, Agriculture and Healthcare investigated how eating 106g. of purple potatoes daily, significantly improved people's blood pressure and significantly increased hypertension-fighting antioxidants, compared to a common blood pressure medication.

In another study, people separated into 2 groups, one consumed only purple potatoes and the other only white potatoes. After two weeks, blood pressure improved significantly for those who ate purple potatoes compared to those who consumed white potatoes.

Fights bloating and inflammation.

Can purple potatoes help reduce inflammation and bloating? Studies have shown that when the purple potato is mixed with the white, it significantly affects the levels of inflammation in our body, works positively on organs such as liver and kidneys, helps reduce weight and improves digestion even 4 hours after a meal.

Fights cancer.

The type of antioxidants and anti-inflammatory compounds in purple potatoes have been found to inhibit the growth of cancer cells.

A 2015 study in The Journal of Nutritional Biochemistry found that baked purple potatoes and purple potato extract slowed one of the regulators of colon cancer growth (called beta-catenin) and inhibited the formation of many of its dangerous byproducts.

Same researchers did a similar study, published in 2017, also in The Journal of Nutritional Biochemistry, and found that purple potatoes suppress interleukin-6, a key regulator of chronic gut inflammation and colon cancer. This could be good news for the future treatment of this common type of cancer. Additionally, a 2018 study in Oncology Reports found promising results for purple potato anthocyanins in targeting and suppressing bladder cancer cells. Although potatoes are not a substitute for treatment, their powerful antioxidant compounds show that they can help prevent and inhibit the growth of many types of cancer cells.


Purple potatoes have a number of health benefits, most of which come from their high antioxidant content. Eating them can help reduce inflammation and damage that can lead to chronic diseases such as heart disease and cancer. There are many compelling reasons to put these brightly colored beauties on your plate.

Do you need help losing weight or improving your eating habits?

I will be very happy if you contact me.

Tania L.

EasyFit Rehab Instructor

IBBFA Barre Instructor Level 1,2,3,PrePostNatal

Barre Eclipse Instructor

ISSA Certified Nutritionist

ISSA Certified Personal Trainer.

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