What potato is high in iron? Unpacking the Nutritional Facts

October 6, 2025 •

4 min read

In a surprising finding, studies on biofortified potatoes have shown that the iron they contain is absorbed at a remarkably high rate, challenging common beliefs about this staple crop's nutritional value. This discovery helps answer the question, 'What potato is high in iron?' and confirms that potatoes can be a potent source of this vital mineral for a healthy diet.

Quick Summary

Beyond common varieties like Russet, specific yellow-fleshed potatoes have been bred for higher iron content and superior absorption. Key to maximizing this benefit is eating the skin and using proper cooking techniques, such as baking or microwaving. The natural vitamin C in potatoes further enhances iron uptake, making them a more efficient source of this mineral than many other plant-based foods.

Key Points

Biofortified varieties are key: Look for biofortified yellow-fleshed potatoes, which are bred to contain higher levels of iron than conventional varieties and offer superior absorption.
Yellow flesh beats purple: Yellow-fleshed potatoes have been shown to have higher fractional iron absorption (FIA) than purple-fleshed varieties, likely due to lower levels of inhibitory polyphenols.
Eat the skin: A significant portion of a potato's iron and fiber is in the skin, so always cook and eat it with the skin on for maximum nutritional benefit.
Choose your cooking method wisely: Baking and microwaving are superior to boiling, as they retain more of the potato's water-soluble vitamins and minerals, including iron.
Leverage vitamin C: Potatoes are naturally high in vitamin C, which boosts the absorption of non-heme iron. Pair them with other vitamin C-rich foods to maximize uptake.
Consider total absorbed iron: The total amount of iron absorbed from a biofortified potato can be much higher than from a non-biofortified one, even if fractional absorption differs slightly.

Beyond the Common Spud: Identifying Iron-Rich Potatoes

While many people don't think of potatoes as a significant source of iron, the truth is more nuanced. Standard varieties like a medium Russet potato contain a moderate amount of iron, particularly concentrated in the skin. However, modern agricultural advancements, particularly the development of 'biofortified' potatoes, have dramatically changed the game, offering options specifically bred to maximize nutritional content. The International Potato Center (CIP) has been at the forefront of this effort, creating yellow-fleshed varieties with significantly higher iron levels and, crucially, superior iron absorption rates. This makes some potatoes surprisingly powerful contributors to a diet rich in iron.

The Iron Advantage of Yellow-Fleshed Potatoes

Not all potatoes are created equal when it comes to delivering bioavailable iron. Recent research has shown that the color of a potato's flesh can impact how well the body absorbs its iron content. A study involving Peruvian women found that the fractional iron absorption (FIA) from a yellow-fleshed potato was remarkably high, at approximately 28%. In contrast, a purple-fleshed variety, despite being biofortified, had a lower absorption rate, likely due to inhibitory polyphenolic compounds associated with its darker color. The key takeaway is that for optimal iron intake, a yellow-fleshed potato is often the superior choice.

Yellow vs. Purple Potatoes: A Look at Absorption


Feature	Yellow-Fleshed Potato (Regular)	Yellow-Fleshed Potato (Biofortified)	Purple-Fleshed Potato (Biofortified)
Iron Content	Moderate (~0.3 mg / 100g)	Significantly Higher (~0.6 mg / 100g)	Higher (~0.7 mg / 100g)
Fractional Iron Absorption (FIA)	Remarkably High (~28%)	High (~12%)	Lower (~13%)
Total Iron Absorbed	Lower	Significantly Higher (+46%)	Moderate (Similar to Regular)
Key Enhancers	High Vitamin C, Low Phytate	Higher Vitamin C, Low Phytate	High Vitamin C, High Polyphenols
Primary Inhibitors	Very Low Polyphenols	Lower Polyphenols	High Polyphenols

Cooking Techniques for Maximum Iron Retention

How you prepare your potato is as important as the variety you choose. Many of a potato's nutrients, including a large portion of its iron and fiber, are stored in and just beneath the skin. Therefore, leaving the skin on is the first step to a more iron-rich meal. The cooking method also plays a critical role in preserving these heat-sensitive nutrients.

Baking: A baked potato, cooked with the skin on, is one of the best preparation methods. Since no water is involved, water-soluble vitamins and minerals are not lost to the cooking liquid.
Microwaving: Another excellent option for retaining nutrients is microwaving. It is quick and uses very little or no water, which helps preserve the heat-sensitive compounds and minerals within the potato.
Steaming: Steaming is a gentler cooking method than boiling and reduces the loss of nutrients.
Boiling: If you must boil potatoes, do so with the skin on and use as little water as possible. The water can also be used as a base for soups to retain some of the leached nutrients.
Frying: Frying, especially deep-frying, adds excessive calories and fat and is the least beneficial method from a nutritional standpoint.

The Power of Biofortification and Smart Dietary Choices

For iron-deficient populations, biofortified crops present a sustainable and cost-effective approach to improve nutrition. By consuming iron-enhanced varieties, individuals can obtain a significant portion of their daily iron requirements from a single, familiar food source. The body's ability to absorb iron from potatoes is enhanced by the vegetable's high vitamin C content and low levels of phytates, which are potent iron inhibitors found in other plant-based foods like grains and legumes. This makes potatoes a highly accessible and effective iron source, especially when paired with a balanced diet.

A Plan for Incorporating Iron-Rich Potatoes

Choose the right spuds: Prioritize yellow-fleshed varieties. Look for information on biofortified options, if available, from local agricultural programs.
Leave the skin on: Always wash and scrub potatoes thoroughly and leave the skin on when cooking to maximize iron and fiber intake.
Bake, microwave, or steam: Opt for these cooking methods over boiling to prevent nutrient loss.
Pair with vitamin C: While potatoes contain vitamin C, adding other vitamin C-rich foods, such as broccoli or bell peppers, to your meal can further enhance non-heme iron absorption.
Balance your diet: Include diverse iron sources, both heme (from meat) and non-heme, and consult a dietitian if you have concerns about your iron intake.

Conclusion

While a Russet potato with its skin on provides a good amount of iron, the real innovation lies in biofortified yellow-fleshed varieties. These specifically bred potatoes offer both higher iron content and excellent bioavailability, providing a powerful tool in the fight against iron deficiency. By opting for these varieties and utilizing cooking methods that preserve their nutritional integrity, you can ensure that this humble vegetable becomes a vital ally in maintaining your health and well-being. For the most absorbed iron, a baked or microwaved yellow-fleshed potato, eaten with the skin, is a top choice.

Frequently Asked Questions

Among commonly available varieties, the Russet potato is a decent source of iron, with one medium potato containing nearly 2 mg, especially when you eat the skin.

Yes, a significant amount of a potato's iron is concentrated in its skin and just below it. Cooking and eating the potato with its skin on is the best way to get the most iron.

Sweet potatoes are a good source of iron and also contain high levels of vitamin C, which enhances iron absorption. One cup of cooked sweet potato has about 1.7 mg of iron.

A biofortified potato is a variety that has been bred through conventional methods to have higher concentrations of specific nutrients, such as iron, to combat nutrient deficiencies.

Yes, the cooking method matters. Boiling can cause some minerals to leach into the water, while baking and microwaving, especially with the skin on, preserve more of the potato's iron content.

Eating potatoes with foods rich in vitamin C, such as broccoli, citrus fruits, or tomatoes, can significantly enhance the absorption of non-heme iron. This is because potatoes already contain vitamin C, further improving their bioavailability.

The iron from potatoes is absorbed more efficiently than from many other plant sources because they contain relatively low levels of phytic acid (an iron inhibitor) and high levels of vitamin C (an iron enhancer).