Should You Eat Raw Potatoes? Here's What Science Says

While many fruits and vegetables are best consumed raw, potatoes might not be one of them. Some people claim that eating raw potatoes has health benefits, but experts caution against it. Although they contain more vitamin C than cooked potatoes, raw potatoes also have compounds that can cause digestive discomfort and potential health risks.

Raw potatoes retain more vitamin C than cooked ones. According to dietitian Shelley Balls, boiling reduces vitamin C content by 62%, while baking decreases it by 35%. A raw medium russet potato contains around 16 mg of vitamin C, but there are better sources, such as kale (93 mg per 100g) and kiwi (56 mg per fruit).

Is It Safe to Eat Raw Potatoes?

"In small quantities, it's typically nothing to worry about," Micah Siva, RD, says. But they don’t offer significant health benefits. Their bitter taste and potential side effects, such as digestive discomfort and headaches, make them an unappealing snack. Raw potatoes contain solanine and lectins—compounds that can be toxic in large amounts and cause digestive issues. Cooking eliminates most of these harmful substances while preserving other health benefits.

Why Cooked Potatoes Are the Better Choice

Cooked potatoes support digestive, cardiovascular, muscular, and nervous system health while eliminating toxins found in raw potatoes. According to dietitian Micah Siva, cooking is the safer and more nutritious way to enjoy potatoes.

In conclusion, while raw potatoes contain slightly more vitamin C, the risks outweigh the benefits. Cooking them enhances their taste and digestibility while eliminating harmful compounds, making them the healthier option.

Source: Micah Siva, RD. Shelley Balls, RD. January, 2025.