December 23, 2025, 10:01 am | Read time: 8 minutes

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What nutrients are in potatoes?

Potatoes contain, although not in particularly high amounts, very high-quality plant protein and a significant amount of potassium. They also contain various B vitamins and especially a lot of vitamin C, about 13 milligrams per 100 grams. For comparison: That’s as much as in an apple.

The tuber also contains flavonoids and anthocyanins, which are known as secondary plant compounds. Some of these phytochemicals are said to possibly protect against cardiovascular diseases and even cancer. Others are believed to have antibacterial properties, be effective against viruses and fungi, lower cholesterol levels, have anti-inflammatory properties, or positively influence blood sugar levels and the immune system.

Potatoes are about 80 percent water and are naturally gluten-free. So those with gluten intolerance (celiac disease) can use them as a substitute for side dishes like pasta. Additionally, the tubers are considered alkaline foods, meaning they do not form acid in the body and thus do not burden the kidneys.

Also interesting: Can you still eat cauliflower with black spots?

Do potatoes make you fat?

In terms of nutrients, potatoes could easily fall into the “superfoods” category. Unfortunately, they are heavily prejudiced in one area–and unjustly so. They have the reputation of making you fat, supposedly due to their high carbohydrate content.

It is true that 100 grams of cooked and peeled potatoes contain about 15 percent carbohydrates in the form of starch. However, contrary to their widespread label as fattening, potatoes are relatively low in calories. 100 grams of cooked potatoes have only about 73 kilocalories. The crucial point: The tuber contains virtually no fat and is 80 percent water. Other popular side dishes like pasta or rice can’t compete. For example, 100 grams of cooked pasta contain about 144 kilocalories, and 100 grams of rice about 120 kilocalories. So it’s a complete misconception that potatoes are outliers in terms of calorie content–quite the opposite!

How to prepare potatoes healthily

Unfortunately, cooking inevitably leads to some loss of vitamins and minerals in potatoes. Especially water-soluble nutrients like potassium can be leached out, and heat-sensitive nutrients like vitamin C can be destroyed. Cooking, steaming, or pressure-cooking peeled potatoes results in an average loss of about 15 percent of the vitamin C content. However, potatoes should not be eaten raw. In their raw state, the tuber contains toxic solanine, which can cause nausea, vomiting, and diarrhea. Cooking inactivates it. The starch in potatoes also becomes digestible for the human body only through cooking.

However, nutrient loss can be minimized by following a few tips when preparing potatoes:

1. It’s best to cook or steam potatoes unpeeled and whole with only a little water.
2. Do not store potatoes in water before cooking, as this can leach out nutrients.
3. Prepare potatoes as quickly as possible after peeling.

Potato dishes for holidays: From fondant to gratin

Especially during holidays like Easter or Christmas, potatoes are served in particularly rich variations. The rule is: It’s not the tuber itself that’s the problem–it’s how it’s prepared.

Fondant potatoes are currently a real holiday trend. They are fried in plenty of butter and then braised in broth, making them crispy on the outside and tender on the inside. A taste highlight–but also high in calories: Due to the high fat content, they provide about 120 kilocalories per 100 grams, roughly twice as many calories as classic boiled potatoes. To make the dish a bit lighter and heart-healthier, you can replace some of the butter with canola or olive oil. This reduces the amount of saturated fats, and the higher heat stability of the oils often allows for less fat to be used without losing flavor.

Potato gratin is another classic that is among the richer variations. The combination of cream, butter, and cheese results in a creamy dish but also about 168 kilocalories per 100 grams. A lower-calorie alternative can be made with low-fat milk, some broth, and a sparingly used cheese topping.

Potato dumplings fare much better if served without butter or bacon. They contain about 81 kilocalories per 100 grams when served plain, making them relatively moderate. Their high water content also makes them filling. However, their nutritional value depends heavily on preparation–variations made from raw potatoes contain slightly more starch and are thus more energy-dense.

If you like it crispy, opt for hash browns or potato patties. Here, the calorie content varies greatly depending on the amount of fat used in frying. If oil is used sparingly, they are a balanced side dish with valuable fiber. However, if they are fried “swimming” in the pan, they quickly become one of the less healthy options in the potato kitchen. In this case, it helps to place the patties on some paper towels after frying to absorb excess fat.

Other preparation methods and their health value at a glance

• Boiled potatoes: Have more vitamins than classic boiled potatoes, as the latter are usually peeled before cooking.
• Baked potatoes: Lose water when baked in the oven, increasing the concentration of other nutrients.
• Cooking in a pressure cooker: Saves time, but more vitamins and minerals are lost compared to regular cooking.
• Mashed potatoes: Usually contain additional butter and milk, which increases the fat and calorie content.
• French fries or potato chips: High fat and high temperatures during frying make them the two unhealthiest potato variants.
• Fried potatoes from raw potatoes: Contain particularly many nutrients, as pan-frying is very gentle. However, care should be taken not to use too much and especially high-quality frying fat.

Are green spots and sprouts on potatoes unhealthy?

Less fresh potatoes can often be identified by green spots and sprouts. However, they can still be eaten if the green spots and sprouts are generously removed. If most of the potato is affected, it is better not to eat it. The reason: Potatoes contain increased levels of the toxic substance solanine, which they form on the skin as a natural defense against predators and microorganisms. Consuming this in large quantities can lead to poisoning symptoms in humans.

Mild poisoning manifests as gastrointestinal complaints and headaches. At higher intake levels, fever and consciousness disorders can occur. Poisoning can occur at a concentration of one milligram of solanine per kilogram of body weight. Normally, eating potatoes is safe, as the average solanine content of properly produced potatoes is below 100 milligrams per kilogram of fresh potatoes. To actually get solanine poisoning, an adult would have to eat more than ten servings of boiled potatoes with skin per day.

In general, potatoes should be eaten without the skin. This reduces the solanine content by up to 90 percent.

What to look for when buying potatoes

When shopping, make sure the potatoes are healthy, clean, and firm, and have an earthy smell. They should not smell musty, be slimy or moist, and should not have wrinkles or pressure marks, as these can lead to mold formation.

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Waxy, mostly waxy, or floury?

Depending on what you want to cook with the potatoes, you should choose a specific type. There are three types:

• Floury potatoes: Their skin tends to burst during cooking, and they fall apart quickly. Therefore, they are ideal for puree or soups and stews.
• Waxy potatoes: They are firm and therefore suitable for salads or fried potatoes.
• Mostly waxy potatoes: They only slightly burst during cooking and are suitable for boiled or jacket potatoes.

How to store potatoes properly

Temperature

The optimal storage temperature for potatoes is between four and six degrees Celsius. If stored colder, the starch is converted into sugar. At temperatures above eight degrees, the tuber sprouts.

Storage location

Potatoes should be protected from light, as they form the toxic solanine under light exposure and sprout faster. Avoid storing potatoes in plastic bags, as moisture leads to mold formation. If you don’t have a cool storage room or cellar in your home, it’s better to buy potatoes in smaller quantities and consume them promptly.

*With material from dpa