In the produce section, many fruits and vegetables taste delicious and are nutritious when eaten raw, including apples, blueberries, carrots, and bell peppers. Some people believe potatoes should also be included in this list, but is that really true?

According to registered dietitian and recipe developer Micah Siva, who spoke to YSL News, “Potatoes are incredibly versatile.” However, he does not recommend consuming them raw.

Let’s explore the reasons why nutrition experts are cautious about eating raw potatoes, despite a few potential benefits.

What prompts some people to eat raw potatoes?

Raw potatoes contain more vitamin C compared to their cooked counterparts, according to Shelley Balls, a registered dietitian and nutrition expert from Consumer Health Digest.

“Boiling potatoes can cause a 62% drop in vitamin C content,” she notes. “Baking leads to a 35% reduction in vitamin C due to heat effects.”

A medium raw russet potato provides around 16 grams of vitamin C, according to the U.S. Department of Agriculture’s database. To put this in perspective, the daily recommended intake of vitamin C is 90 milligrams for men, 75 mg for women, and 120 mg for pregnant individuals. There are other foods with significantly higher vitamin C content: for example, a 100-gram serving of kale offers about 93 mg, a medium kiwi approximately 56 mg, and broccoli delivers around 51 mg.

Is it safe to eat raw potatoes?

While it’s technically fine to eat raw potatoes in moderation, they tend to have a bitter taste and provide minimal health benefits at best. At worst, consuming them may lead to health issues.

“If you opt to eat raw potatoes, keep the portions small to avoid potential digestive problems and headaches,” advises Balls.

Despite the higher vitamin C content, raw potatoes also have solanine and lectins, substances that can complicate digestion and can be toxic in larger amounts.

“In small amounts, they generally aren’t a cause for concern,” Siva explains. However, cooking potatoes effectively diminishes these harmful substances while still delivering numerous health benefits, including support for digestion, the cardiovascular system, muscles, and the nervous system, making cooked potatoes a safer and more flavorful choice.