Can potatoes be eaten raw?

In this short article, we will provide an answer to the question “can potatoes be eaten raw?” and the advantages and disadvantages of raw potatoes.

Can potatoes be eaten raw?

Raw potatoes are more likely to produce digestive issues than cooked potatoes, and they may have a greater concentration of antinutrients and possibly hazardous compounds than cooked potatoes.

  •  They do, however, contain higher concentrations of vitamin C and resistant starch, both of which have been shown to have substantial health benefits.
  •  Indeed, both raw and cooked potatoes are acceptable as part of a well-balanced diet when eaten in moderation. Simply follow the basic food safety measures and properly prepare the meal.
  •  Whatever way you choose to cook your potatoes, be sure to thoroughly wash them, store them correctly, and include a variety of other fruits and vegetables in your diet to keep things balanced.

There are many advantages of eating raw potatoes. 

Potatoes, whether raw or cooked, contain nutritional contents that are comparable, and eating potatoes in any form seems to have some obvious health benefits. Among the many benefits are the following:

Enriched with vitamin C 

Cooked potatoes are less healthy than raw potatoes, even though they are delicious. Cooked potatoes have a greater calorie and protein content than raw potatoes since they have been cooked longer. Despite this, they are an excellent source of other micronutrients, such as vitamin C, and they are low in calories. For those who are unfamiliar with vitamin C, it is a water-soluble molecule that serves as an antioxidant and is involved in several activities ranging from collagen production to immunological function. Vitamin C is also known as ascorbic acid or vitamin C.

Contains a lot of fiber and is high in carbohydrates.

It is estimated that a large potato with the skin contains about 9 grams of fiber, according to a study published in the Journal of Medicinal Plants Studies by a team of researchers from Coimbatore, Tamil Nadu, India.


Starch-resistant material

 Raw potatoes include a kind of starch known as resistant starch, which means that it is neither absorbed nor digested by the body. It, on the other hand, contributes to the preservation of healthy gut flora. It is important to incorporate resistant starch in your diet since it offers a variety of beneficial health effects.


A Look at the Potential Dangers of Consuming Raw Potatoes 

Bloating and gas 

 As a consequence of the partly digested potato fermenting in the stomach, studies have shown that an excessive amount of raw potato consumption may cause digestive issues such as indigestion, gas, and a bloated feeling. Potatoes include antinutrients such as protein trypsin inhibitors and lectins, which, according to Revina TA et al., may impede the body’s capacity to digest and absorb nutrients by interfering with the digestion and absorption of nutrients.

 Pregnancy-Related Complications

 Potatoes should be avoided during pregnancy due to their high carbohydrate content. This is particularly true for pregnant women who are overweight or have a family history of insulin resistance.

 Green potatoes are very toxic and should be avoided at all costs.


After being exposed to sunlight for a while, potatoes begin to produce chlorophyll, a green pigment that is responsible for the coloration of plants and algae. Potatoes with light skins turn from yellow-brown to green as they mature. While sunlight promotes the production of chlorophyll, it also promotes the production of a particular molecule that defends the plant from insects, fungi, bacteria, and hungry animals. These compounds, on the other hand, maybe harmful to the human body if consumed.

The Difference Between Raw and Cooked Potatoes

  • Many people dislike raw potatoes because they have a strong flavor and a starchy texture that they find unpleasant.
  •  The majority of people cook their potatoes in one of the following ways: by baking, frying, grilling, or roasting them.
  •  As a consequence, there are significant differences in the flavor, texture, and color of the product.
  •  As soon as raw potatoes are cooked, they go through a chemical process known as the Maillard reaction, which is a reaction between amino acids and a reducing sugar that occurs when the potatoes are exposed to heat.
  •  Cooked potatoes get their distinct flavor, color, and crispness as a result of this browning process.
  •  Furthermore, according to studies, boiling potatoes produces compounds that contribute to their distinctive flavor, making cooked potatoes more appealing than raw potatoes.


In this short article, we provided an answer to the question “can potatoes be eaten raw?” and the advantages and disadvantages of raw potatoes.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.