10 Best Healthy Potato Substitutes

There are so many reasons to love potatoes. They’re affordable, versatile, and taste great with just about any type of seasoning. But if you’re looking for a healthier alternative, you’ll be happy to know there are plenty of healthy potato substitutes that can give you all the goodness without the extra calories. Check out our top ten picks below!

Here Are The 10 Best Healthy Potato Substitutes:

1. Quinoa:

This grain is a great source of protein and fiber, and it has a mild, nutty flavor that goes well with almost anything.

Nutrition per 100g:

• Calories: 371
• Fat: 6.1g
• Saturated fat: 0.6g
• Unsaturated fat: 5.5g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 13mg
• Carbohydrates: 64.7g
• Fiber: 7.6g
• Sugar: 2.3g
• Protein: 14.1g
• Vitamin A: 0μg
• Vitamin C: 0mg
• Calcium: 19mg
• Iron: 5.8mg
• Magnesium: 197mg
• Potassium: 318mg

2. Cauliflower:

Cauliflower is a great potato substitute because it’s low in calories and carbs, and high in fiber. It can be mashed, roasted, or even made into “rice.”

Nutrition per 100g:

• Calories: 25
• Fat: 0.3g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 29mg
• Carbohydrates: 5g
• Fiber: 2.5g
• Sugar: 2.2g
• Protein: 1.9g
• Vitamin A: 4μg
• Vitamin C: 77mg
• Calcium: 16mg
• Iron: 0.6mg
• Magnesium: 21mg
• Potassium: 320mg

3. Sweet Potatoes:

Sweet potatoes are a delicious and healthy alternative to regular potatoes. They’re packed with nutrients like fiber, vitamins A and C, and potassium.

Nutrition per 100g:

• Calories: 90
• Fat: 0.2g
• Saturated fat: 0.1g
• Unsaturated fat: 0.1g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 16mg
• Carbohydrates: 21.4g
• Fiber: 3.4g
• Sugar: 4.2g
• Protein: 1.6g
• Vitamin A: 377μg
• Vitamin C: 18mg
• Calcium: 23mg
• Iron: 0.6mg
• Magnesium: 37mg
• Potassium: 337mg

You can see the recipes on How To Baked Sweet Potato Toppings Healthy?

4. Kale:

Kale is a nutrient-packed leafy green that’s low in calories and high in fiber. It’s also a great source of vitamins A, C, and K.

Nutrition per 100g:

• Calories: 49
• Fat: 1.3g
• Saturated fat: 0.2g
• Unsaturated fat: 1.1g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 33mg
• Carbohydrates: 7.6g
• Fiber: 3.6g
• Sugar: 2.4g
• Protein: 4.3g
• Vitamin A: 10485μg
• Vitamin C: 200mg
• Calcium: 210mg
• Iron: 3.6mg
• Magnesium: 54mg
• Potassium: 491mg

5. Butternut Squash:

Butternut squash is a type of winter squash that’s sweet and nutty. It can be roasted, mashed, or made into soup.

Nutrition per 100g:

• Calories: 61
• Fat: 0.4g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 21mg
• Carbohydrates: 14.7g
• Fiber: 2.8g
• Sugar: 4.6g
• Protein: 1.4g
• Vitamin A: 1649μg
• Vitamin C: 54mg
• Calcium: 85mg
• Iron: 0.7mg
• Magnesium: 43mg
• Potassium: 564mg

6. Chickpeas:

Chickpeas are a type of legume that’s high in fiber and protein. They can be used in salads, soups, or as a healthy snack.

Nutrition per 100g:

• Calories: 347
• Fat: 6.4g
• Saturated fat: 0.9g
• Unsaturated fat: 5.5g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 19mg
• Carbohydrates: 60.6g
• Fiber: 14.5g
• Sugar: 4.7g
• Protein: 18.3g
• Vitamin A: 0μg
• Vitamin C: 6mg
• Calcium: 179mg
• Iron: 7.4mg
• Magnesium: 197mg
• Potassium: 1600mg

7. Brussels Sprouts:

These little veggies are surprisingly delicious, and they make a great side dish or addition to any meal.

Nutrition per 100g:

• Calories: 43
• Fat: 0.4g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 24mg
• Carbohydrates: 8.1g
• Fiber: 3.3g
• Sugar: 2.4g
• Protein: 2.9g
• Vitamin A: 241μg
• Vitamin C: 84mg
• Calcium: 36mg
• Iron: 1.2mg
• Magnesium: 20mg
• Potassium: 320mg

8. Spinach:

Spinach is another nutrient-dense green that’s versatile and easy to incorporate into your diet.

Nutrition per 100g:

• Calories: 23
• Fat: 0.4g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 79mg
• Carbohydrates: 3.6g
• Fiber: 2.2g
• Sugar: 0.4g
• Protein: 2.9g
• Vitamin A: 4821μg
• Vitamin C: 28mg
• Calcium: 99mg
• Iron: 2.7mg
• Magnesium: 79mg
• Potassium: 558mg

9. Broccoli:

Broccoli is a crunchy, hearty vegetable that can be steamed, roasted, or stir-fried.

Nutrition per 100g:

• Calories: 34
• Fat: 0.4g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 33mg
• Carbohydrates: 6.6g
• Fiber: 2.8g
• Sugar: 1.7g
• Protein: 2.8g
• Vitamin A: 469μg
• Vitamin C: 89mg
• Calcium: 47mg
• Iron: 0.7mg
• Magnesium: 21mg
• Potassium: 316mg

10. Mushrooms:

Mushrooms make a great potato substitute because they’re low in calories and have a meaty texture.

Nutrition per 100g:

• Calories: 22
• Fat: 0.3g
• Saturated fat: 0.1g
• Unsaturated fat: 0.2g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 5 mg
• Carbohydrates: 3.3 g
• Fiber: 1.5 g
• Sugar: 1.2 g
• Protein: 2.3 g
• Vitamin A: 0 μg
• Vitamin C:3 mg
• Calcium: 6 mg
• Iron: 0.4 mg
• Magnesium:11 mg
• Potassium: 228 mg

FAQs:

1. What Is A Healthy Potato Substitute?

There are many healthy potato substitutes that you can choose from, depending on your dietary needs and preferences. Some good options include sweet potatoes, squash, kale, broccoli, and mushrooms.

2. What Are The Benefits Of Eating Healthy Potato Substitutes?

Healthy potato substitutes are usually lower in calories and carbohydrates than potatoes, and they can also be a good source of vitamins, minerals, and fiber.

3. Are There Any Risks Associated With Eating Potato Substitutes?

No, there are no known risks associated with eating potato substitutes. However, as with all foods, it’s important to wash them thoroughly before consuming them to reduce the risk of foodborne illness.

4. How Can I Incorporate Healthy Potato Substitutes Into My Diet?

There are many ways to incorporate healthy potato substitutes into your diet. You can use them as a side dish, add them to soups or stews, or even use them in place of potatoes in recipes such as mashed potatoes or baked potatoes.

5. What Are Some Of The Most Popular Healthy Potato Substitutes?

Some of the most popular healthy potato substitutes include sweet potatoes, squash, kale, broccoli, and mushrooms.

6. What Are The Nutrition Facts For Healthy Potato Substitutes?

The nutrition facts for healthy potato substitutes vary depending on the type of vegetable you choose. However, most potato substitutes are lower in calories and carbohydrates than potatoes, and they can also be a good source of vitamins, minerals, and fiber.

7. Are There Any Other Benefits Associated With Eating Potato Substitutes?

Yes, there are many other benefits associated with eating potato substitutes. For example, they can help you lose weight or maintain a healthy weight, and they can also help you reduce your risk of developing chronic diseases such as heart disease and diabetes.

8. Are There Any Downfalls To Eating Potato Substitutes?

No, there are no known downfalls to eating potato substitutes. However, as with all foods, it’s important to wash them thoroughly before consuming them to reduce the risk of foodborne illness.

9. What Are Some Tips For Choosing And Storing Healthy Potato Substitutes?

When choosing healthy potato substitutes, look for fresh, brightly-colored vegetables that are free of blemishes or bruising. Store them in a cool, dark place, and use them within a few days for the best quality.

10. How Can I Get More Information About Healthy Potato Substitutes?

If you have any questions about healthy potato substitutes, talk to your doctor or a registered dietitian. You can also find more information online or in books about healthy eating.

Conclusion

With so many healthy potato substitutes to choose from, there’s no excuse not to enjoy this nutritious vegetable. Whether you are looking for a lower calorie option, want to add more fiber or vitamins and minerals to your diet, or have food allergies or sensitivities, there is a perfect potato substitute for you. Give some of these recipes a try the next time you need a side dish or want to make a meal entirely out of potatoes.