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Health Benefits of Potatoes

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Potatoes

Latin Name: Solanum tuberosum.

The humble potato is probably the most popular and the most used vegetable the world over. Hence, it could rightly be called the King of vegetables.

The potato originated in South America and found its way to India via Europe. Potatoes can be grown in all types of soils.

There are about 100 edible varieties of potatoes. They vary in colour, size, shape, starch content and taste. Potatoes which do not have deep-set eyes are evenly round or oblong and big, the best. These, when boiled and cut, show a white inner content.

Potatoes can be eaten alone or mixed with other vegetables. They can be fried, made into chips, flakes, and can be used in a variety of other ways. Some ways these are prepared in India can be be seen in the recipe videos below.

Potatoes are consumed by all classes of people.

Kashmiri Dum Aloo Recipe (In Hindi With English Subtitles)

Potatoes Are Fattening - A Misconception

This needs to be cleared.

Most of the potatoes are consumed fried, in the form of chips and fries. This is fattening.

However, if consumed by baking, steaming or boiling, potatoes are not fattening. In fact, they are fat-free.

A serving of food with fat under 0.5 grams per serving is considered fat free.

Sindhi Recipe - Aloo Tuk ( Recipe With Potatoes)

Nutrition Facts For Potato

Potatoes are a very rich source of starch and fibre and have zero cholesterol.

Potatoes contain protein, carbohydrates, phosphorus, potassium, sulphur, copper and iron in low to high levels. They also contain low levels of vitamin A but a high level of vitamin C. They are rich in B Complex vitamins too

Removing the potato skin removes some nutrients. When potatoes are boiled, some vitamins and nutrients leak into the water. Therefore, if possible use this water in making vegetables.

Some recent studies have shown potato to contain Quercetin, the flavonoid which is an antioxidant which has cancer and heart disease protecting properties.

Nutrient Value Of Potatoes

 Potatoes (Solanum tuberosum) 


Nutritive value per 100 g.



(Source: USDA National Nutrient data base)



Nutrient Value

Percentage of RDA


70 Kcal



15.90 g



1.89 g


Total Fat

0.10 g



0 mg


Dietary Fiber

2.5 g









1.149 mg


Pantothenic acid

0.279 mg



0.239 mg



0.038 mg



0.081 mg


Vitamin A

7 IU


Vitamin C

11.4 mg


Vitamin K

2.9 mcg






6 mg



455 mg






10 mg



0.73 mg









61 mg



0.33 mg






4 mcg



0 mcg



21 mcg





Health Promoting Compounds in Potatoes

The health-promoting compounds that a potato has are a number of phytonutrients which act as antioxidants. These are the flavonoids, carotenoids and caffeic acid and a protein patatin which has anti-free radical activity.

Scientists at the Institute for Food Research, UK have identified the blood lowering effect of potatoes being due to the kukoamines in potato.

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The vitamin B6 content helps the brain, nervous system and heart.

Some Natural Remedies With Potatoes

Potatoes can be used for a number of health-related concerns. Some natural remedies with potatoes are given below:

In Beri-Beri

Beri-Beri is caused due to the deficiency of thiamine in the body. It could also be precipitated by heavy drinking because alcohol reduces the body's capacity to absorb and store thiamine. In this disease, the nerves of the thigh become weak leading to inability to walk.

Take out potato juice by crushing and squeezing. Give 1 tsp of this juice 4 times a day every day. One can chew raw potato and gulp the juice so formed too.

In Scurvy

This disease is due to vitamin C deficiency. It weakens the body and mind. There can be bleeding from gums too.
Raw potato benefits in relieving scurvy symptoms.

In Bruises

Apply crushed raw potato on the bruised area.

In Burns or Scalds.

1. Apply crushed raw potato on the burnt area.
2. On sunburnt skin apply potato juice. It cools and relieves the burning pain.

In Acidity

Potato benefits in symptoms of heartburn, acid reflux and gas. Consume potatoes which have been baked in hot sand or hot ash. Potato also benefits in relieving constipation and putrefaction of food which is the cause of gas and allied symptoms. Potatoes contain potassium which relieves acidity.

In Gout

Apply a poultice of crushed raw potato on the area of the pain on the big toe.

In Arthritis

Potato benefits in arthritis. Bake 4 potatoes and deskin them. sprinkle salt and black pepper on the potatoes and eat.

In Rheumatism

An effective folk remedy is to keep a small potato in each of the pant pockets. Potato benefits in rheumatism too, if eaten.

In Lumbago

Apply a poultice of crushed raw potatoes on the back where the pain is.

In Renal Stone

Eating only potatoes benefits in such cases. Also, drink more water. The stone and sand are removed. The magnesium in potato removes the stone and prevents reformation of the stone.

In Kidney diseases

Eat potato in meals. The high potassium content in potato benefits by removing the extra salt from the kidney.

Potatoes do not have fat and thus can be eaten as much as one can. They can replace food.

In Obesity

Potatoes are not fattening and should be eaten boiled or baked in hot sand for reducing weight. Fried and spiced potatoes are the cause of obesity.

In high Blood Pressure

Potato benefits in normalising the increased blood pressure. Boil potatoes in saltwater with the skin on. Remove the skin after boiling. The magnesium in potatoes reduces high blood pressure.

In Swellings

Cut potatoes in small pieces. Boil them in one and half times the water taken by weight. When half of the water remains, cool the water only as much as is comfortable to wash the swollen area with this water. Also, give hot fomentation to reduce the swelling.

To Improve Complexion

Apply crushed raw potato on the face or skin and massage.

For Wrinkled Skin

In winter the skin of the hands gets dry and wrinkled because of the cold dry air. Crush raw potato and massage the hands with this to prevent and remove wrinkles.

In Skin Problems

Boils, itching and related skin problems are relieved by drinking raw potato juice.

Benefits The Heart

Eating potatoes regularly keeps the arteries soft and pliable and prevents them from hardening. This could one of the reasons for living long.

Contraindications to Potato Consumption.

People with feeble digestive system, those suffering from gas, diabetes should not eat potatoes.

Use potatoes sparingly in the following health conditions:
Fevers, constipation, itching or other skin diseases, blood disorders, indigestion and intestinal worms.

Potato Facts

Potato is dry and hot by nature. It is digested easily and fast. Potato is a complete food in itself. It is cough and wind forming but is strength-giving, increases semen and increases body heat in a small measure.

Some potatoes have a greenish discolouration. This indicates the formation of the toxic alkaloid, solanine and that the potato stock is old. Solanine can cause headaches, diarrhoea, circulatory and respiratory problems.

Avoid cooking potatoes in iron or aluminium vessel.

Potatoes turn dark when cut and kept for sometime before cooking. To prevent this, cut potatoes and drop them in cold water to which some lemon juice has been added.


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 12, 2016:

DoveFreexrolo, using my copyrighted content on your blog is not permitted and I would not want you to do it.

As my content is not allowed to be duplicated, as per Hubpages terms and conditions, elsewhere, I cannot give you permission to use even a part of my content in your blog.

Using my content or any part of it without permission amounts to plagiarism.

DoveFreexrolo on June 12, 2016:

Good post. I be taught something more difficult on different blogs everyday. It should all the time be stimulating to read content from other writers and practice a bit of one thing from their store. I’d desire to use some with the content on my blog whether or not you don’t mind. Natually I’ll give you a link in your web blog. Thanks for sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 14, 2013:

@moonlake-Glad you like the info and thanks for sharing.

@Toytasting-good to know you like the info. Thanks.

@hugsnstitches-thanks for reading and sharing your views.

Candy H. from Yakima, WA on June 13, 2013:

I just started growing my own potatoes this spring with the "garbage can" method my neighbor showed me from last season. I love potatoes and appreciate all the health benefits they offer. They are a lot more than just starch!

Toy Tasting from Mumbai on June 12, 2013:

Rajan, you have mentioned some great facts about potatoes hear. Glad to know that potato helps in improving the complexion. Thank you for sharing such valuable information.

moonlake from America on June 11, 2013:

My husband works for potato fields that's his job after retirement. I can't slow him down. We love potatoes and potato pancakes are my favorite. Voted up and Shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 21, 2013:

Thanks for reading, Hariom.

Hariom from INDIA (Haryana) SAMPLA on April 19, 2013:

In Gout,In Arthritis,In Rheumatism try this recipe.

1. Wash and cut a medium size potato and keep it in a glass of water in evening.Next morning drink this water.If you like eat the potato or discard it or use it other way. You feel a great relief from very first day.

2. You can get same benefit by drinking 5 ml. potato juice .

Don't take green potato.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 07, 2013:

Thanks Au fait. Nice to see you.

C E Clark from North Texas on February 07, 2013:

Another great hub! Potatoes have always been one of my favorite things, and now that I've read this hub filled with lots of information about potatoes, I'm going to make some for my supper!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 26, 2012:

Thanks Gail, for all the lovely words. Potatoes are definitely the most liked and consumed vegetable the world over. I hope you find this soup tasty.

Thanks for visiting.

Gail Meyers from Johnson County, Kansas on September 25, 2012:

Another information packed hub! I love potatoes! I especially love baked potatoes, but I also like butter and cheese on them. That may not be as healthy, but it sure is delicious! I also love soup, especially potato soup. I have some decent potato soup recipes, but I am definitely going to try this one. Bookmarked and voted up. Good job!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 19, 2012:

spy, glad you like these healthy hubs. Just trying to spread word about some healthy foods.

Thanks for reading and appreciating.

Life Under Construction from Neverland on September 19, 2012:

your hub is always packed with all the info one may want to know. thanks rajan. i also love to eat potatoes.didn't know that it has these great benefits

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 19, 2012:

creative, glad you like the info. Potatoes are universally liked and consumed, in different forms though. The sugar issue is a bit of a problem. As the Glycemic index of potatoes is 90 compared to table sugar's 59, this causes a rapid spike and a higher blood sugar level.

I have written a hub on Glycemic Index and Glycemic Load - The effects of food on blood sugar levels, which might interest your mom.

Thanks for finding it interesting and thanks for stopping by.

creative1975 from Christchurch, NZ on June 19, 2012:

Great hub rajan. I love potaotes ...really love them! You say that people with diabetes shouldn't eat potatoes - my mum will be dissappointed to hear this as she's diabetic. Very interesting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 15, 2012:

primpo, Potatoes are not fattening if they are consumed baked, steamed or boiled. So you have nothing to worry on that count.

I appreciate your stopping by to read. Thanks for your nice comments.

Primpo from Bayville,NJ on April 15, 2012:

That is so awesome to know, because I love potato's . I lost 195 pounds and have been stuck on losing weight and so I've cut carbs down and I'm dying for potato.. good to know.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 30, 2011:

Kawaljit thanks for the feedback. Bookmarking a hub means to save the hub address for future use. If we don't bookmark a hub and want to find it a later date it would be a problem finding it. So saving it to your bookmarks solves this problem. Anytime you want to go to that hub just go to your bookmarks and click on the hub title and the hub page opens up. In the top right corner below the hubbers' picture is the bookmark this hub button. You can click on it and save to a new folder or just save it as it is.

Flagging is sort of letting the staff at hubpages know that the flagged hub is either inappropriate in any of the many ways like being too short, being not of good quality or something which violates hubpages allowed content rule. Then it is up to the staff to check it out for possible violations and if they feel it should be unpublished they do so or if some corrections are all that are necessary, then they ask the hubber to correct the hub and submit for republication.

I hope you know what these terms mean now.

Thanks for reading the hub and voting it up.

kawaljit kaur on November 30, 2011:

Rajan Jolly Ji


You must have definitely removed the misconceptions of many like me that potatoes being the carbs cause obesity. From today I have changed my viewpoint.

Thanks, voted up as always.

What is book marking? and flagging? Plz. let me know.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 30, 2011:

@ Lady_E- Thanks for being here and leaving your nice comments.

@ jenubouka- Thanks for reading and leaving comments. It's heartening to know that you found some info which you were looking for.

jenubouka on November 30, 2011:

Potatoes are my favorite choice for starch, and with all this new found info I find comfort in doing so. I love all the health benefits and have often wondered if potato juice had any purpose. Now I know!

Elena from London, UK on November 30, 2011:

Thanks for a very healthy Hub. Potatoes play a vital role to our diets.

Jennifer Essary from Idaho on November 30, 2011:

Hi Rajan, I live in a state where many, many potatoes are grown. Will definitely share with my potato loving friends. Great Hub once again with useful information. Happy Writing!

Susan Zutautas from Ontario, Canada on November 30, 2011:

Your recipes look yummy. I've bookmarked and will try these soon. I very rarely peel potatoes anymore. Saves time and the peels are healthy. Excellent hub!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 30, 2011:

Helo, hello, thanks for the read and lovely comments. Thanks also for book marking the hub and following me.

Yes, you did spell the aloo parantha right.

Hello, hello, from London, UK on November 30, 2011:

Wow, I didn't know you wrote on Hub. I am glad I discovered you and these wonderful recipes. I love potatoes an will try the. Years ago I knew an Indian restairant which done the best Aloo Paratha (hope I spelt it right) I never tasted it again. Your potatoe bread is it the same? I certainly will try it. Bookmarked it. Also added you to my fan list so I won't miss any of your hub.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 29, 2011:

Thanks Marisa, for stopping by to read and comment. I hope the recipes turn out to be as good as they look. thanks for appreciating and voting up.

It's always a pleasure to get comments from you.

Marisa Hammond Olivares from Texas on November 29, 2011:

Great hub on potatoes Rajan - the recipes are a special treat. I'm with RealHousewife the soup looks and sounds great! Lots of great tips for use.

Voted up!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 29, 2011:

Hi Realhousewife. Glad you liked this recipe and hope it turns out well too.Thanks for the read.

Kelly Umphenour from St. Louis, MO on November 29, 2011:

Love the recipe for Baked Potato Soup! I will try that one for sure. I think I make a form of potatoes three to four nights a week. Staple in my household and looks like it's a good thing:)

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