Potatoes, flesh and skin, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A raw, unpeeled potato is a firm, earthy tuber with a crisp, starchy bite and a subtly sweet, mineral-rich flavor. Nutritionally, it's a solid source of complex carbohydrates and dietary fiber, providing steady energy with minimal fat. Its skin adds a rustic texture and concentrates nutrients like potassium and vitamin C.
💚 Why it's loved
People love raw potatoes for their incredible versatility as a blank canvas in the kitchen, absorbing flavors from spices, oils, and marinades. They are a beloved, affordable staple in countless global cuisines, forming the base of everything from hearty stews to crispy snacks.
⚠️ Watch-outs & how to enjoy it better
Raw potatoes contain solanine, a natural glycoalkaloid that can cause digestive discomfort if consumed in large quantities; always discard any green-tinged parts and store in a cool, dark place. For those monitoring blood sugar, the high carbohydrate content can cause spikes; pairing with protein, healthy fats, or vinegar-based dressings can help moderate the glycemic response.
Key benefits
- High in potassium for fluid balance and muscle function
- Good source of vitamin C, an antioxidant that supports immunity
- Provides resistant starch and fiber for gut health
- Naturally low in fat and cholesterol-free
- Contains B vitamins like B6 for metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was once feared as poisonous in 18th-century Europe due to its relation to the nightshade family, and its widespread adoption was partly due to a French pharmacist's 1772 recipe for pommes de terre à la crème.
Full nutrition (scales with serving)
| Water | 79.3 g |
| Energy | 77.0 kcal |
| Energy | 322 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.09 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 17.5 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 0.82 g |
| Sucrose | 0.17 g |
| Glucose | 0.31 g |
| Fructose | 0.26 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 15.3 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 425 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 19.7 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 12.1 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.10 g |
| Lysine | 0.11 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.05 g |
| Valine | 0.10 g |
| Arginine | 0.10 g |
| Histidine | 0.04 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 0.35 g |
| Glycine | 0.06 g |
| Proline | 0.06 g |
| Serine | 0.07 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why do raw potatoes sometimes taste sweet?
When stored at cold temperatures, the potato's starches convert to sugars, resulting in a noticeably sweeter taste. This is a natural process but can lead to excessive browning during cooking.