Is it safe to eat raw potatoes? Yes, but eat a mouthful of raw spuds and you're in for a root awakening.
Can You Eat Raw Potatoes?
Updated on Sep. 26, 2024
It doesn’t get much healthier than a plate of raw fruits and vegetables. But does that hold true for every piece of produce? Some raw foods aren’t safe (or appetizing) to eat. While most of us can’t get enough of starchy potato recipes, is it OK to chop up some raw potatoes for a salad or snack? Let’s peel back the answer to this one.
Can You Eat Raw Potatoes Without Getting Sick?
Yes, but not a ton. And you probably wouldn’t want to anyway. Raw potatoes are typically very starchy and bitter, so the taste is not ideal. That’s why potatoes are usually eaten baked, fried, boiled or roasted.
In addition to the unpleasant taste, raw potatoes comes with some unique health risks.
Editor’s Tip: You get ready to chop potatoes for dinner and notice some unwelcome “eyes.” Immediately, you wonder, Are sprouted potatoes safe to eat? Check if can you eat a potato that is sprouting.
Risks of Eating Raw Potatoes
Raw potatoes contain certain compounds that could lead to health problems. It’s important to note that you’d likely need to eat a large number of raw potatoes to notice any issues.
Glycoalkaloids
Potatoes contain chemical compounds called glycoalkaloids, and these compounds are considered to be toxic in high doses. Green potatoes are especially high in two types of glycoalkaloids: solanine and chaconine. These chemicals are much higher in raw potatoes than in cooked ones and are known to cause digestive issues like nausea and diarrhea. It’s also a good idea to steer clear of sprouted potatoes for the same reason.
How you store potatoes can affect this process. Keep them away from sunlight and don’t store potatoes in the refrigerator.
Lectins
Raw potatoes also contain lectins, a type of protein that is known as an anti-nutrient. Antinutrients get their nickname because they reduce our body’s ability to digest healthy nutrients. Cooking your potatoes can cut the lectin content by 50 to 60%.
Resistant Starch
Raw potatoes are rich in resistant starch, a type of starch that the body cannot digest or absorb. Resistant starch acts as a prebiotic in the gut and leads to increased gas in the colon. You know what that means—more gas, bloating and stomach upset.
Contaminants
Finally, because raw potatoes have not been cooked, they may contain bacteria and other contaminants that could lead to foodborne illness and infection. Any time you’re eating raw foods, it’s important to wash them thoroughly to remove as many contaminants as possible.
Potential Benefits of Eating Raw Potatoes
To be fair to raw potatoes, they do have a few health benefits to note. First, remember that resistant starch they contain? If you can get past the gas issue, resistant starch has some upsides. It is known to provide energy to the good bacteria in your gut. Adding resistant starch to the diet can lower blood sugar levels, improve insulin sensitivity and even enhance weight loss.
Bottom line? The health risks likely outweigh any potential benefits of raw potatoes.
Our Most Spudtactular (Cooked) Potato Recipes
Cheeseburger SoupTotal Time: 55 minutes
Main Ingredients: Ground beef, potatoes, Velveeta
Level: Intermediate
This top-rated, hearty soup satisfies your next craving by combining everything you love about cheeseburger recipes in a bowl instead of a bun. You can even take it one step further and serve this soup in a bread bowl.
"A local restaurant serves a similar soup but wouldn't share its recipe with me. I developed my own, modifying a recipe I already had for potato soup. I was really pleased with the way this all-American dish turned out." —Recipe contributor Joanie Shawhan, Madison, Wisconsin
Deluxe Mashed PotatoesTotal Time: 1 hour, 5 minutes
Main Ingredients: Potatoes, cream cheese, sour cream, butter
Level: Intermediate
This mashed potato recipe takes a basic side dish and gives it an extra-creamy twist by using sour cream and cream cheese instead of milk. The potatoes are then transferred to a baking dish, dotted with butter and baked until hot and slightly crispy.
"When it comes to mashed potato recipes, this is one of my favorites because they can be made ahead, refrigerated and then popped into the oven just prior to dinnertime. When my grandchildren come for dinner, I have to double this recipe. They love it!" —Recipe contributor Vivian Bailey, Cedar Falls, Iowa
Potato SaladTotal Time: 30 minutes
Main Ingredients: Potatoes, eggs, mayonnaise, evaporated milk
Level: Intermediate
A thick, creamy dressing is what sets this potato salad apart from others. Mashed hard-boiled egg yolks give the potato salad a lovely yellow color, while mayonnaise and evaporated milk give the dressing a sturdy texture. We love a dressing that blankets the fluffy potatoes instead of pooling in the bottom of the bowl!
"This old-fashioned potato salad recipe doesn't have many ingredients, so it isn't as colorful as many that you find nowadays. But Mama made it the way her mother did, and that's the way I still make it today." —Recipe contributor Sandra Anderson, New York, New York
Traditional Shepherd’s PieTotal Time: 50 minutes
Main Ingredients: Potatoes, ground beef, cream of mushroom soup, corn
Level: Easy
A mashed potato and sour cream topping covers a savory ground beef filling studded with corn, red bell peppers and cream of mushroom soup. My favorite part of shepherd's pie is always the crusty top of the baked mashed potatoes.
"I received the recipe for this economical dish from a friend who was a whiz at pinching pennies without sacrificing hearty flavor." —Recipe contributor Valerie Merrill, Topeka, Kansas
Potato SoupTotal Time: 30 minutes
Main Ingredients: Potatoes, bacon, milk, Velveeta
Level: Easy
The base of this creamy potato soup is a mixture of milk and flour, which gains a thick, creamy texture as the soup simmers. Adding Velveeta at the end gives the soup a cheesy twist, and topping it with crisp bacon and green onions makes it taste like a loaded baked potato.
"You'll be surprised at the taste of this rich, cheesy concoction—it's not a typical potato soup. I came up with the recipe after enjoying baked potato soup at one of our favorite restaurants. I added bacon, and I think that makes it even better." —Recipe contributor Coleen Morrissey, Sweet Valley, Pennsylvania
Breakfast ScrambleTotal Time: 55 minutes
Main Ingredients: Potatoes, ground beef, eggs, tomato
Level: Easy
This hearty one-skillet breakfast is packed with scrambled eggs, diced russet potatoes, ground beef and melty cheese. Serve the scramble with a few hot sauces so your family can amp up the heat according to their tastes.
"One weekend morning, my husband and I were hungry for breakfast without the traditional sausage or bacon. I reached for the ground beef and tossed in other ingredients as I went. This was the mouthwatering result." —Recipe contributor Mary Lill, Rock Cave, West Virginia
Cheesy Mashed PotatoesTotal Time: 1 hour, 20 minutes
Main Ingredients: Potatoes, cream cheese, sour cream, cheddar cheese
Level: Intermediate
These baked mashed potatoes are rich with cheddar cheese, cream cheese and a little sour cream for added tang. Mixing the potatoes with an egg before baking helps them puff in the oven so they stay light and fluffy.
"Everyone who has tasted these creamy, cheesy potatoes asks how to make them. Since this comforting casserole bakes at the same temperature as my chicken bundles, I get it started in the oven and pop in the entree a little later." —Recipe contributor Brad Moritz, Limerick, Pennsylvania
Au Gratin PotatoesTotal Time: 1 hour, 50 minutes
Main Ingredients: Potatoes, butter, milk, cheddar cheese
Level: Easy
Au gratin potatoes were one of my least favorite potato dishes because they always tasted gummy. Then, I tried making a homemade version and realized that fresh cheese and a from-scratch sauce (thickened with a roux) make all the difference. This recipe creates a creamy, cheesy, homey side dish that's elegant enough for holiday meals yet simple enough for weeknight dinners.
"These cheesy potatoes are always welcome at our dinner table, and they're so simple to make. A perfect complement to ham, the versatile, homey side dish also goes well with pork, chicken and other entrees." —Recipe contributor Cris O'Brien, Virginia Beach, Virginia
Deviled Egg Potato SaladTotal Time: 20 minutes + chilling
Main Ingredients: Potatoes, eggs, mayonnaise, sweet pickles
Level: Easy
This potato salad recipe features tender cubes of potatoes, chopped hard-boiled eggs, celery, radishes, pickles and onion. The loaded potato salad is then dressed with a creamy, lightly sweetened mayonnaise-based dressing to bring everything together.
"Traditional potato salad gets fun flavor from sweet pickles and a hearty crunch from celery and radishes in this recipe. I'm especially fond of the creamy dressing." —Recipe contributor Ellen Benninger, Stoneboro, Pennsylvania
Chicken PotpieTotal Time: 1 hour, 15 minutes + standing
Main Ingredients: Potatoes, chicken, milk, peas
Level: Intermediate
My favorite part of chicken potpie is the flavorful cubes of potatoes that soak in the flavors of the saucy filling. This classic recipe uses prepared pie dough as a smart shortcut, but you can make a homemade double pie crust instead.
"Chock-full of chicken, potatoes, peas and corn, this autumn favorite makes two golden pies, so you can serve one at supper and save the other for a busy night. These potpies are perfect for company or a potluck." —Recipe contributor Karen Johnson, Bakersfield, California
ColcannonTotal Time: 1 hour
Main Ingredients: Potatoes, cabbage, green onions, butter
Level: Intermediate
When I lived in Ireland, the corporate cafeteria offered at least four different potato preparations every day. Most people opted for at least two, and colcannon was on regular rotation. With its buttery blend of potatoes, wilted cabbage and a sharp hit of green onions, it's easy to see why this classic Irish recipe is so beloved.
"Every Irish family has its own version of this classic dish. My recipe comes from my father's family in Ireland. It's part of my St. Patrick's Day menu, along with lamb chops, carrots and soda bread." —Recipe contributor Marilou Robinson, Portland, Oregon
Potato PancakesTotal Time: 30 minutes
Main Ingredients: Potatoes, egg, onion
Level: Easy
Potato pancakes are not hash browns, but the shredded potato base is very similar. After grating the potatoes, drain off as much liquid as possible, but don't rinse the potatoes. Their natural starches will help the shreds hold together and crisp up as the pancakes cook.
"Here's a potato pancake that doesn't take much time to make and is just right for two people. Weekends become our time to relax and enjoy life, and this is one of our favorite treats." —Recipe contributor Nancy Salinas, Grand Rapids, Minnesota
Potato GnocchiTotal Time: 40 minutes
Main Ingredients: Potatoes, egg, flour
Level: Intermediate
The first time I made homemade potato gnocchi, I was shocked at how easy it was—and how much better it tasted than packaged gnocchi! To keep these little dumplings light, gradually add the flour until a dough forms. Since no two potatoes are the same, the amount of flour needed can vary on any given day. Then, knead the dough well so it holds together when boiled.
"My Italian mother remembers her mother making these dumplings for special occasions. She still has the bowl Grandma mixed the dough in, which will be passed down to me some day." —Recipe contributor Tina Mirilovich, Johnstown, Pennsylvania
Loaded Mashed Potato CasseroleTotal Time: 45 minutes
Main Ingredients: Potatoes, cream cheese, sour cream, butter
Level: Intermediate
Instead of mixing sour cream into a mashed potato base, this recipe calls for spreading it over the potatoes in a baking dish. Cheddar cheese, bacon and chives add the finishing touch for even more flavor and decadence.
"Here is a great dish for the holidays or to take to a covered dish event. If I need to keep it warm for a long time, I sometimes place the mixture into a slow cooker and then add the sour cream, bacon, cheese and chives." —Recipe contributor Pamela Shank, Parkersburg, West Virginia
Oven FriesTotal Time: 50 minutes
Main Ingredients: Potatoes, olive oil, paprika, garlic powder
Level: Easy
You don't need a large pot of oil to make crispy, well-seasoned fries. These oven-baked fries are cut into wedges and roasted until tender on the inside. The high-temperature oven helps them crisp up and become browned on the outside.
"I jazz up my fries with paprika and garlic powder. Something about the combination of spices packs a punch. The leftovers are even good cold!" —Recipe contributor Heather Byers, Pittsburgh, Pennsylvania
Cottage PieTotal Time: 1 hour, 5 minutes
Main Ingredients: Potatoes, ground beef, cheddar cheese, peas
Level: Intermediate
Technically, cottage pie is made with beef and shepherd's pie is made with lamb, but you could easily make this recipe with ground lamb. If you don't have time to make fresh mashed potatoes like the recipe calls for, feel free to use leftover mashed potatoes.
"A combination of ground lamb and mashed potatoes topped with a bubbling layer of cheese is the perfect comfort food. It's a good remedy for the winter chills." —Recipe contributor Shannon Copley, Upper Arlington, Ohio
Beer Cheese Potato SoupTotal Time: 55 minutes
Main Ingredients: Potatoes, onion, beer, cheddar cheese
Level: Intermediate
Beer gives this creamy, cheesy potato soup its edge, along with savory additions like Worcestershire sauce, chicken bouillon and dry mustard. Don't let the soup boil after stirring in the cheddar cheese, or it can separate and look curdled.
"This satisfying potato soup has a velvety texture that's not too thick or too thin. The subtle flavors of beer and cheese balance each other nicely, creating a soup that's sure to warm you head to toe." —Recipe contributor Patti Lavell, Islamorada, Florida
Chicken SamosasTotal Time: 40 minutes + standing
Main Ingredients: Potatoes, ground chicken, curry powder, flour
Level: Easy
These crisp pastries are filled with a mixture of seasoned ground chicken, potatoes and peas. A hefty dose of aromatic spices like curry powder, ginger, garlic and cumin create the samosa's signature taste, while deep-frying gives the pastry its delicate, light crunch. If you're new to frying, read up on how to deep-fry at home with confidence.
"This chicken samosa recipe is best served with yogurt dipping sauce or chutney (like coriander and mint, tamarind or sweet mango). The dough and filling can be made ahead for quick assembly before guests arrive." —Taste Recipes Test Kitchen
Air-Fryer Baked PotatoTotal Time: 45 minutes
Main Ingredients: Potatoes, butter, garlic
Level: Easy
Using an air fryer to make baked potatoes is a great time saver: You can make perfect, crisp-tender potatoes in about half the time. Butter adds a toasty flavor to the potato skins, but olive oil also works.
"By rubbing the potatoes with a butter-garlic mixture before cooking them, you end up with a very flavorful potato skin. It's just a little incentive to eat what I think is the best part of the potato." —Recipe contributor Teresa Emrick, Tipp City, Ohio
Steak FritesTotal Time: 35 minutes + standing
Main Ingredients: Potatoes, steak, garlic, thyme
Level: Easy
Steak frites is a classic steakhouse recipe, and making it at home is very achievable! Frying the potatoes twice ensures they are fully cooked and fluffy on the inside while perfectly crisp and golden brown on the outside. I like to wait until the steak is resting before frying the potatoes for the second time so that everything is ready at the same time.
"Have a tasty and indulgent meal in just mere minutes with this steak frites recipe. Russet potatoes are thinly sliced for a crispy side dish. Then ribeye steak is lightly seasoned with butter, garlic and thyme and cooked on the stove until perfectly pink in the center, creating delicious, tender bites." —Recipe contributor Julie Andrews, Rockford, Michigan
Russet Potato Recipes FAQ
What are russet potatoes good for?
Russet potatoes are versatile enough to work in most potato recipes, but they excel as baked potatoes, mashed potatoes and french fries. When cooked, their water content, starch level and thick skin help them gain a fluffy yet crispy texture. For dishes calling for boiled cubed potatoes (like potato salad), I often cook russets whole and then peel and chop them once they're tender. That way, the potatoes won't become waterlogged or fall apart as they boil.
What can I use instead of russet potatoes?
You can replace russet potatoes with another potato variety, but it often depends on the recipe. Russets are a top choice for mashing because their starch content keeps them fluffy, so opt for another starchy potato. For roasting or frying, choose a firm potato, like red potatoes. And if you're at the store and unsure what to get, choose Yukon Gold potatoes. These all-purpose potatoes do well in most recipes.
Do I have to wash russet potatoes before peeling?
We recommend washing potatoes well and cutting out any eyes before preparing russet potato recipes. Remember that potatoes come from the ground and are stored in large containers together, so the skin can be dirty or dusty, even if most of the dirt is rinsed off after harvesting. To avoid transferring dirt or bacteria from the potato skin to the inside of the potato, it's best to wash potatoes before peeling potatoes.
