Are raw potatoes good for you? A deep dive into the risks and benefits

December 15, 2025 •

4 min read

Globally, potatoes are one of the most widely consumed vegetables, but unlike many others, they are almost never eaten raw. The primary reason for this caution is that raw potatoes contain several naturally occurring compounds that can cause serious digestive problems and, in high enough concentrations, be toxic.

Quick Summary

Raw potatoes harbor natural toxins like solanine and lectins, alongside indigestible resistant starch that can cause gastric distress. Cooking eliminates many of these risks while preserving most nutrients.

Key Points

Solanine is a toxic risk: Raw potatoes, especially green or sprouted ones, contain a toxin called solanine that can cause gastrointestinal and neurological symptoms.
Cooking removes lectins and pathogens: Cooking significantly reduces lectin content, which can cause digestive issues, and kills potential soil-borne bacteria.
Resistant starch is harder to digest raw: While raw potatoes have more resistant starch, it can cause bloating and gas for many people, making them difficult to digest.
Cooked potatoes offer great nutrition: Properly cooked potatoes are a fantastic source of vitamins, minerals, and fiber without the risks of their raw form.
Proper storage is key to safety: Store potatoes in a cool, dark, and dry place to prevent greening and sprouting, which increase solanine content.
Peel and discard problematic parts: For any potato, always cut away green spots, sprouts, and eyes to reduce glycoalkaloid content.

The Risks of Eating Raw Potatoes

Glycoalkaloids and Solanine

Potatoes are part of the nightshade family and naturally contain toxic compounds known as glycoalkaloids, primarily solanine and chaconine. These compounds act as a defense mechanism for the plant against pests and diseases. While present in very small amounts in fresh potatoes, their concentration can increase significantly if the potato is exposed to light or physically damaged, a process indicated by the tuber turning green.

Symptoms of solanine poisoning, which occur after ingesting green or sprouted potatoes with elevated toxin levels, can range from mild gastrointestinal distress to more severe neurological effects. Symptoms include nausea, vomiting, abdominal pain, diarrhea, headaches, and dizziness. In rare and severe cases involving a very high dose, more serious issues like hallucinations, paralysis, and death have been reported. Importantly, cooking does not effectively destroy solanine, so green or bitter-tasting potatoes should always be discarded.

Antinutrients and Digestive Strain

Raw potatoes also contain lectins, which are proteins that can interfere with nutrient absorption and cause digestive upset. The concentration of lectins is much higher in raw tubers compared to cooked ones. Cooking significantly reduces the lectin content, typically by 50-60%, which is one reason why cooked potatoes are easier for the body to process. The discomfort caused by lectins can manifest as nausea, stomach upset, and diarrhea.

Resistant Starch and Gut Health

High concentrations of resistant starch in raw potatoes present a double-edged sword. This type of starch is not digested in the small intestine but instead travels to the large intestine where it ferments, feeding beneficial gut bacteria and producing short-chain fatty acids like butyrate. While this process is generally good for gut health, a large amount of undigested resistant starch can lead to uncomfortable side effects such as gas, bloating, and stomach pain. For most people, consuming large quantities of raw potato will cause significant digestive discomfort.

Pathogens and Foodborne Illness

As a root vegetable grown in soil, raw potatoes carry a risk of harboring bacteria or contaminants that could cause foodborne illnesses. Proper and thorough washing is crucial to remove these potential pathogens, but cooking is the most effective way to ensure safety. The heat from cooking eliminates any bacteria, reducing the risk of infection.

Potential Benefits and the Cooked vs. Raw Comparison

Despite the risks, raw potatoes do have some potential nutritional advantages, though these are generally outweighed by the downsides. They contain higher levels of vitamin C and a more potent form of resistant starch.


Feature	Raw Potatoes	Cooked Potatoes
Toxins (Solanine)	Present, higher in green or sprouted areas	Lowers somewhat, but does not eliminate. Avoid green/bitter potatoes.
Lectins	High concentration, can inhibit nutrient absorption	Greatly reduced by cooking (50-60%).
Resistant Starch	High content, promotes gut health but can cause bloating	Lower content, but can be increased by cooling after cooking.
Vitamin C	Higher concentration, susceptible to heat degradation	Lower concentration due to heat exposure.
Digestibility	Very difficult due to resistant starch and lectins	Easily digested as cooking breaks down complex starches.
Taste & Texture	Bitter, starchy, and hard	Palatable and versatile for many dishes.
Foodborne Pathogens	Higher risk from soil contaminants	Eliminated by proper cooking.

How to Safely Enjoy Potatoes

Inspect and Discard: Never consume any part of a potato that is green, sprouting, or tastes bitter, as these are indicators of high solanine levels.
Peel Carefully: A significant portion of solanine is concentrated in the skin. Peeling the potato can reduce the glycoalkaloid content by 25–75%.
Wash Thoroughly: Always scrub the surface of a potato under running water to remove any dirt and soil-borne bacteria.
Cook for Safety: Cooking is the most effective method for destroying lectins, softening starches for better digestion, and killing pathogens.
Consider Cooking Methods: Baking, boiling, and roasting are all safe ways to prepare potatoes. Boiling can leach some water-soluble nutrients, but baking and microwaving are good options for nutrient retention.
Increase Resistant Starch Post-Cooking: To gain some of the benefits of resistant starch without the digestive distress of eating raw potatoes, simply cook and then cool them. This process causes some of the starch to revert to its resistant form. Chilled potatoes, such as those used in potato salad, can provide a significant resistant starch boost.

Conclusion

While a bite or two of a fresh, properly stored potato may not cause harm, the risks associated with eating raw potatoes generally outweigh the minimal nutritional benefits. The presence of toxins like solanine and lectins, compounded by the difficulty of digesting resistant starch, makes cooking a much safer and more palatable option. To maximize the health benefits, choose different cooking methods and prioritize proper storage and preparation. For a deep dive into the properties of solanine poisoning and its management, consult the National Institutes of Health research paper.

Frequently Asked Questions

Consuming a very small amount of raw potato is unlikely to cause serious illness, especially if it's fresh and has no green spots or sprouts. However, it may still cause mild digestive discomfort due to its high resistant starch content.

Solanine is a toxic glycoalkaloid found naturally in the potato plant, particularly in the skin, sprouts, and green areas. In high doses, it can cause food poisoning with symptoms like nausea, vomiting, and headaches, and can be fatal in rare, extreme cases.

Cooking does not effectively destroy solanine. The best way to mitigate solanine risk is to properly store potatoes in a cool, dark place and discard any that have turned green or developed sprouts.

The high concentration of resistant starch in raw potatoes is difficult for your body to digest. When it reaches the large intestine, gut bacteria ferment it, producing gas that can cause bloating and abdominal discomfort.

Yes, raw potatoes contain more vitamin C than cooked ones because the vitamin is sensitive to heat and can degrade during the cooking process. However, the health risks of eating them raw far outweigh this benefit.

Potatoes that have turned green should not be eaten. The green color indicates increased chlorophyll, which is a sign that solanine levels may also be dangerously high. Peeling and trimming green areas can help, but it's best to discard them entirely to be safe.

Besides visible greening or sprouting, a bitter taste or a burning sensation in the mouth after eating a small piece can indicate high solanine levels. If you notice this, stop eating immediately and discard the potato.