It doesn’t get much healthier than a plate of raw fruits and vegetables. But does that hold true for every piece of produce? Some raw foods aren’t safe (or appetizing) to eat. While most of us can’t get enough of starchy potato recipes, is it OK to chop up some raw potatoes for a salad or snack? Let’s peel back the answer to this one.
Can You Eat Raw Potatoes Without Getting Sick?
Yes, but not a ton. And you probably wouldn’t want to anyway. Raw potatoes are typically very starchy and bitter, so the taste is not ideal. That’s why potatoes are usually eaten baked, fried, boiled or roasted.
In addition to the unpleasant taste, raw potatoes comes with some unique health risks.
Editor’s Tip: You get ready to chop potatoes for dinner and notice some unwelcome “eyes.” Immediately, you wonder, Are sprouted potatoes safe to eat? Check if can you eat a potato that is sprouting.
Risks of Eating Raw Potatoes
Raw potatoes contain certain compounds that could lead to health problems. It’s important to note that you’d likely need to eat a large number of raw potatoes to notice any issues.
Glycoalkaloids
Potatoes contain chemical compounds called glycoalkaloids, and these compounds are considered to be toxic in high doses. Green potatoes are especially high in two types of glycoalkaloids: solanine and chaconine. These chemicals are much higher in raw potatoes than in cooked ones and are known to cause digestive issues like nausea and diarrhea. It’s also a good idea to steer clear of sprouted potatoes for the same reason.
How you store potatoes can affect this process. Keep them away from sunlight and don’t store potatoes in the refrigerator.
Lectins
Raw potatoes also contain lectins, a type of protein that is known as an anti-nutrient. Antinutrients get their nickname because they reduce our body’s ability to digest healthy nutrients. Cooking your potatoes can cut the lectin content by 50 to 60%.
Resistant Starch
Raw potatoes are rich in resistant starch, a type of starch that the body cannot digest or absorb. Resistant starch acts as a prebiotic in the gut and leads to increased gas in the colon. You know what that means—more gas, bloating and stomach upset.
Contaminants
Finally, because raw potatoes have not been cooked, they may contain bacteria and other contaminants that could lead to foodborne illness and infection. Any time you’re eating raw foods, it’s important to wash them thoroughly to remove as many contaminants as possible.
Potential Benefits of Eating Raw Potatoes
To be fair to raw potatoes, they do have a few health benefits to note. First, remember that resistant starch they contain? If you can get past the gas issue, resistant starch has some upsides. It is known to provide energy to the good bacteria in your gut. Adding resistant starch to the diet can lower blood sugar levels, improve insulin sensitivity and even enhance weight loss.
Bottom line? The health risks likely outweigh any potential benefits of raw potatoes.
Our Most Spudtactular (Cooked) Potato Recipes
The Best Cheesy Scalloped Potatoes
What makes this the best out of all the scalloped potatoes recipes out there? I slice them extra thin and toss them in a rich, creamy cheese sauce. Then, to make them the best ever, I sprinkle homemade bread crumbs on top—they get nice and crispy in the oven. Make room for these at all your family get-togethers. —Aria Thornton, Taste of Home Prep Cook
Go to Recipe
Au Gratin Peas and PotatoesWhile this delicious potato skillet is a wonderful side dish, we find it satisfying enough to be a main course, too. The skillet preparation takes less time than it does to bake an au gratin casserole or scalloped potatoes—but it's still good old-fashioned comfort food at its best! —Marie Peterson, DeForest, Wisconsin
Favorite Loaded Breakfast PotatoesMy four young children are experts at eating with their hands. This breakfast
potato recipe (or "brunchskins") with veggies makes an easy finger food that they love. —Mindy Campbell, Rapid City, Michigan
Texas Garlic Mashed PotatoesThese creamy potatoes get their flavor burst from garlic and caramelized onions. Their savory goodness makes any meal better. —Richard Markle, Midlothian, Texas
Root Vegetable PaveThis is a stunning side dish to serve company. The robust blend features earthy root vegetables in a lightly herbed cream sauce. It's a perfect make-ahead dish for special occasions. —Carla Mendres, Winnipeg, Manitoba
Garlic-Chive Baked FriesYes, you
do want fries with that—especially these crispy, golden fries, full of garlic flavor and just a little bit of heat. —Steve Westphal, Wind Lake, Wisconsin
Latkes with LoxLox, a salty smoked salmon, is a year-round delicacy. This recipe, inspired by one from the Jewish Journal, uses lox as a topping. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Hungry Man's Baked PotatoesRusset or sweet potatoes (pictured) are topped with bacon, veggies, pulled pork and goat cheese for a unique take on a baked potato dinner. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Scored PotatoesThese well-seasoned baked potatoes are a fun alternative to plain baked potatoes. It's easy to help yourself to just the amount you want, too, since the potato halves are scored into sections. — Barbara Wheeler, Sparks Glencoe, Maryland
Loaded Mashed PotatoesTired of the same old side dish, I whipped up this new family favorite. We can't get enough of these loaded mashed potatoes at our house. Often, I'll prepare this casserole ahead and refrigerate it. Then I bake it just before serving. —Dawn Reuter, Oxford, Wisconsin
Pepperoni Pizza Baked PotatoesThese tasty taters were a spur-of-the-moment recipe I created from leftovers! It's a true mash-up meal that combines two dinnertime favorites into one super-fun meal. —Dawn E. Lowenstein, Huntingdon Valley, Pennsylvania
Herbed Party Potato WedgesI used to make these potatoes as a side dish and one day tried them out as an appetizer for a party. What a hit! They are great finger food and taste good at room temperature, and the herbs can be varied however you like. The convenience of
these easy, inexpensive appetizers is awesome. —Amy Eyler, Ellisville, Missouri
Leek Potato PancakesI received this recipe from my great-grandmother. She brought this over from England, where they enjoyed leeks immensely during the fall and winter. —Suzanne Kesel, Cohocton, New York
Cream Cheese Mashed PotatoesWhenever I serve this easy mash, the bowl is always scraped clean. Before holiday feasts, I make it early and keep it warm in a slow cooker so I can focus on last-minute details. —Jill Thomas, Washington, Indiana
Golden Mashed PotatoesWhen there's no gravy with the meat, this dish is fabulous to serve in place of regular mashed potatoes. I make it often to take to picnics and church socials. My husband even made it for his family's reunion one year when I couldn't go! —Cindy Stith, Wickliffe, Kentucky
Colcannon PotatoesEvery Irish family has its own colcannon recipe, since it's a classic potato and cabbage dish. My recipe comes from my father's family in Ireland. It's part of my St. Patrick's Day menu, along with lamb chops, carrots and soda bread. —Marilou Robinson, Portland, Oregon
Cottage PotatoesI often make this crunchy and colorful potato dish for our family reunions. It's my cousin's recipe, and we always know we'll never have any leftovers. —Mary C. Sholtis, Ashtabula, Ohio
Spicy Roasted Sausage, Potatoes and PeppersI love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
Cheddar & Spinach Twice-Baked PotatoesMy husband is a rancher who loves a hearty potato dish, so consider these spuds with cheddar and spinach cowboy approved! My crowd never leaves leftovers. —Jody Augustyn, Loup City, NE
Breakfast PotatoesThese cheesy potatoes are a super morning side dish. I prepare them often for my husband and myself. They go great with just about any breakfast main dish. —Judy Dupree, Thief River Falls, Minnesota
