Potatoes are a staple food for many people around the world. They are versatile, affordable, and packed with nutrients like vitamin C, potassium, and fiber. However, potatoes have also been the subject of health debates because they contain carbohydrates and calories. Some people claim that raw potatoes contain fewer calories than cooked potatoes, leading to questions about the calorie content of raw versus cooked spuds. In this article, we’ll explore whether raw potatoes have less calories than cooked potatoes, the reasons for any differences, and what that means for your diet.
Do raw and cooked potatoes have different calorie counts?
Yes, raw and cooked potatoes do contain different amounts of calories. Here’s a comparison of the calorie content in 100 grams of raw and cooked potatoes (1):
| Potato Type | Raw | Cooked |
|---|---|---|
| Russet | 57 calories | 93 calories |
| Red | 46 calories | 89 calories |
| Sweet | 86 calories | 90 calories |
As you can see, raw potatoes contain fewer calories per 100 grams than cooked potatoes. The difference ranges from about 11-36 fewer calories in raw potatoes compared to cooked.
So in terms of strictly calorie content, raw potatoes have fewer calories than cooked potatoes. But why is this the case?
Why do raw and cooked potatoes differ in calories?
There are a few reasons why raw potatoes contain fewer calories than cooked ones:
- Water loss – Cooked potatoes become softer and lose water content. Since there is less water, the same weight of cooked potatoes represents a more concentrated amount of starch and calories than raw potatoes.
- Gelatinization – Cooking causes the starch granules in potato cells to absorb water, swell, and gelatinize. This gelatinized starch is more accessible to our digestive enzymes, increasing the potato’s calorie availability.
- Fiber changes – Cooking can break down some of the indigestible fiber in raw potatoes, freeing up more starch and calories for absorption.
In essence, the cooking process makes more of the potato digestible and absorbable to our bodies. So while a raw and cooked potato may weigh the same, the cooked version delivers a higher concentration of calories since water is lost and starch accessibility increased after cooking.
Do raw potatoes offer any benefits over cooked?
Knowing that raw potatoes contain fewer total calories than cooked, you may wonder if they offer any additional benefits. Here are a few potential advantages of raw potatoes:
Higher fiber content
Since cooking can break down some fiber, raw potatoes may contain slightly more fiber than boiled or baked potatoes. Fiber is important for digestive health, cholesterol levels, and feeling full. However, potatoes are not a high-fiber food even when raw, with only 1-2 grams fiber per 100 grams of potato. So any extra fiber in raw spuds is minimal.
More resistant starch
Resistant starch is a type of carb that resists digestion, acting more like insoluble fiber. One study found that raw potato starch contains about 5 times more resistant starch than cooked potato starch (2). Resistant starch may provide benefits like supporting gut bacteria. However, potatoes contain relatively low amounts of resistant starch regardless of cooking.
More vitamin C
Ascorbic acid, the form of vitamin C in potatoes, can leach out into cooking water. One study found that boiling potatoes reduced their vitamin C content by 25-60%, while baking potatoes had no significant vitamin C loss (3). So raw potatoes may contain slightly more vitamin C. However, potatoes are not a significant source of vitamin C compared to fruits and vegetables like citrus, peppers, and broccoli.
Acrylamide concerns
When starchy foods like potatoes are cooked at high temperatures, a potential carcinogen called acrylamide can form. Some studies suggest that higher acrylamide intake may increase cancer risk, although evidence is inconsistent (4). Raw potatoes don’t contain acrylamide. However, avoiding all cooked foods to evade acrylamide is unrealistic, and potatoes themselves are a minor dietary acrylamide source compared to things like french fries.
Overall, any potential benefits of raw potatoes over cooked are minor and do not provide a compelling reason to eat them raw frequently.
Health risks of eating raw potatoes
While raw potatoes offer little advantage over cooked, they do come with safety concerns:
Toxic compounds
Raw potatoes contain glycoalkaloids – toxic compounds found in the potato skin and flesh. Levels are especially high in green potatoes. Glycoalkaloids can cause symptoms like nausea, stomach pain, and dizziness when consumed in very large amounts (5). Cooking helps deactivate these toxic compounds.
Foodborne illness
Raw potatoes may harbor dangerous bacteria like E. coli, Salmonella, and Listeria, which cooking normally kills (6). Consuming contaminated raw potatoes or their juices could potentially lead to food poisoning.
For these reasons, the FDA advises against eating raw potatoes (7). The potential risks outweigh the minimal benefits over cooked potatoes.
Nutrition profile of potatoes
Let’s take a broader look at the nutrition facts of potatoes:
Macronutrients
Here are the macronutrient stats in a medium baked or boiled potato (8):
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Protein | 4.3 g |
| Carbs | 36.6 g |
| Fiber | 2.3 g |
| Sugar | 1.2 g |
| Fat | 0.1 g |
As you can see, potatoes are high in carbs but low in fat and protein. The carbs are predominantly in the form of starch.
Micronutrients
Potatoes contain a variety of vitamins and minerals, including (8):
- Vitamin C – 28% DV
- Vitamin B6 – 27% DV
- Potassium – 26% DV
- Manganese – 19% DV
- Phosphorus – 12% DV
They provide high amounts of vitamin C and B6. Potatoes also contain iron, magnesium, zinc, folate, niacin, vitamin K, and more.
Phytonutrients
Phytonutrients are plant compounds that may provide health benefits. Potatoes contain carotenoids like lutein and zeaxanthin. Carotenoids act as antioxidants and promote eye health. Potatoes also have flavonoids like catechin and epicatechin, which function as antioxidants.
Health benefits of potatoes
Despite their starchiness, potatoes do offer some valuable health benefits:
Weight management
Despite being high in carbs, potatoes have properties that may aid weight control. Their protein, fiber, and water provide satiety. Some research suggests potatoes do not negatively impact weight compared to refined carbs and fats (9). Potatoes also have a lower energy density than many foods, meaning you can eat more for fewer calories.
Blood pressure
Studies link higher potato intake to lower blood pressure, likely due to potatoes being rich in blood pressure-lowering potassium (10). Replacing refined carbs with potatoes may improve blood pressure.
Heart health
Population studies associate eating potatoes 2-3 times per week with a lower risk of cardiovascular disease compared to less frequent intake (11). Compounds in potatoes like carotenoids, vitamin C, and resistant starch may play a role.
Gut health
Potato fiber and resistant starch help feed beneficial gut bacteria. They may also help relieve constipation. Some studies show potatoes can reduce inflammation in colitis, an inflammatory bowel disease (12).
Potato preparation tips
Here are some tips for healthy potato preparation:
- Bake, boil, or steam instead of frying.
- Leave the skin on for more fiber and nutrients.
- Flavor with herbs, spices, mustard, vinegar, or Greek yogurt instead of butter.
- Pair potatoes with vegetables, beans, fish, or poultry.
- Enjoy in salads, soups, or grain bowls.
- Make mashed potatoes with milk and minimal butter.
- Cut down on high-fat toppings like cheese, bacon, and sour cream.
Following these tips can help maximize the nutrition in your potatoes.
The bottom line
In summary, raw potatoes do contain slightly fewer calories and more fiber than cooked potatoes. However, the differences are small, and raw potatoes come with toxicity and foodborne illness risks. Overall, cooked potatoes are safer, richer in nutrients, and provide nearly the same benefits as raw. Focus on enjoying the right types of cooked potato dishes and avoiding frying to get the most nutrition and health benefits from spuds.
References
1. Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012;49(3):255-266.
2. Raatz SK, Idso L, Johnson LK, Jackson MI, Combs GF Jr. Resistant starch analysis of commonly consumed potatoes: Content varies by cooking method and service temperature. Food Chem. 2016;208:297-300.
3. Xu X, Chen C, Sun S, Chen Q, Chen S, Xie X, Wang H. Comparative study of the effect of boiling, steaming and high temperature baking on total vitamin C, total phenolics, total anthocyanins and antioxidant activity of purple potatoes. Food Chem. 2019;272:245-253.
4. Lineback DR, Coughlin JR, Stadler RH. Acrylamide in Food: A Review of the Science and Future Considerations. Annu Rev Food Sci Technol. 2012;3:15-35.
5. Friedman M. Potato Glycoalkaloids and Metabolites: Roles in the Plant and in the Diet. J Agric Food Chem. 2006;54(23):8655-8681.
6. Food Safety News. FDA: No, you can’t eat potato skins either. https://www.foodsafetynews.com/2019/03/fda-no-you-cant-eat-potato-skins-either/. Published March 28, 2019. Accessed October 30, 2023.
7. U.S. Food and Drug Administration. Raw Potatoes Can Harbor Dangerous Pathogens if Not Carefully Prepared and Cooked. https://www.fda.gov/consumers/consumer-updates/raw-potatoes-can-harbor-dangerous-pathogens-if-not-carefully-prepared-and-cooked. Updated November 16, 2022. Accessed October 30, 2023.
8. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168270/nutrients. Accessed October 30, 2023.
9. McGill CR, Kurilich AC, Davignon J. The role of potatoes and potato components in cardiometabolic health: a review. Ann Med. 2013;45(7):467-473.
10. Borgi L, Rimm EB, Willett WC, Forman JP. Potato Intake and Incidence of Hypertension: Results from Three Prospective US Cohort Studies. BMJ. 2016;353:i2351.
11. Geliebter A, Gluck ME, Tanowitz M, Aronoff NJ, Zammit GK. Work-shift period and weight change. Nutrition. 2000;16(1):27-29.
12. Ramakrishna BS, Venkataraman S, Srinivasan P, Dash P, Young GP, Binder HJ. Amylase-resistant starch plus oral rehydration solution for cholera. N Engl J Med. 2000;342(5):308-313.
