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Raw potato Calories
Vitamin C, potassium, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Raw potato Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
17g
· 88%
Protein
2g
· 10%
Fat
0.1g
· 2%
Fiber
2.2g
Raw potato Vitamins & Minerals
Vitamins
Vitamin C
19.7mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Potassium ⭐
429mg · 13% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Raw potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw potato Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw potato Contain Allergens?
No known major allergens
Which Diets Is Raw potato Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw potato
Raw potato — Frequently Asked Questions
Is it safe to eat raw potato?
Small amounts of raw potato can be eaten, but they may be hard to digest and can cause gastrointestinal discomfort. Cooking improves digestibility and reduces the impact of some naturally occurring undesirable compounds.
Why can raw potato cause bloating or stomach discomfort?
Raw potato contains resistant starch, which may pass through the small intestine without being fully digested. In some people, fermentation in the large intestine can lead to gas, bloating, or abdominal discomfort.
Can you eat green or sprouted raw potatoes?
No. Green skin, a bitter taste, or sprouts can indicate higher levels of solanine and related glycoalkaloids, so these potatoes should be discarded.
Should raw potatoes be peeled?
The skin can be used if the potato has been thoroughly scrubbed, but it may retain soil and debris. Cut away and discard any green, damaged, shriveled, or sprouting areas generously.
What is the best way to store raw potatoes?
Store potatoes in a cool, dry, dark, well-ventilated place. Long-term refrigerator storage is generally not ideal because cold temperatures can convert some starch into sugar.
How long do cut raw potatoes keep?
Cut potatoes brown quickly when exposed to air. Keep them submerged in cold water in a covered container in the refrigerator and use them the same day, or within 24 hours at most.
Can raw potatoes be frozen?
Freezing raw potatoes directly often leaves them watery and soft after thawing. For better texture, blanch them briefly, cool them, and then freeze.
Why can cooked potato taste sweeter than raw potato?
Cooking changes the potato’s structure and makes its flavor more noticeable. Potatoes stored in cold conditions may also taste sweeter because some of their starch has converted to sugars.
Is raw potato a good pre-workout food?
Raw potato is not an ideal pre-workout choice because it is harder to digest than cooked potato. Plain, well-cooked potato is usually more comfortable to tolerate before exercise.
Does raw potato juice help with stomach problems?
There is no strong clinical evidence that raw potato juice treats gastritis, reflux, or ulcers. Persistent stomach symptoms should be assessed by a qualified healthcare professional rather than self-treated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.