Potatoes are a very versatile root vegetable that’s eaten around the world, regardless of what type of diet people follow. They’re rather nutritious and calorie-dense, making them good food for a healthy, balanced diet.
In addition, potatoes contain some iron, which is a vital nutrient. But are potatoes high in iron? Can they help you reach your dietary need for this mineral?
Table of Contents
- Are potatoes high in iron?
- How much iron is in potatoes?
- Can you get enough iron from potatoes?
- Are potatoes healthy?
- Can you take in too much iron from potatoes?
- Are sweet potatoes high in iron?
- Are French fries high in iron?
- Are potato chips high in iron?
- Are canned potatoes high in iron?
- Are red potatoes high in iron?
- Is potato soup high in iron?
Are potatoes high in iron?
- Potatoes contain a good amount of iron as long as you eat them unpeeled, with their skin on. That’s because most of the nutrients, minerals, and vitamins in potatoes in found right under and in their skin.
- What’s more, the best way to get the most out of the iron in potatoes is to roast or oven-cook them. This is because potatoes become less nutritious when they’re boiled in water.
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How much iron is in potatoes?
One regular medium potato with skin contains 1.9 mg of iron. This is a lot considering that potatoes are usually eaten with other iron-rich foods, such as meat and green veggies.
Because of that, adding some of this root vegetable to your diet can be incredibly beneficial and help you reap the health benefits of iron and other nutrients.
There’s an abundance of different varieties of potatoes, all with slightly different nutritional profiles. For example, one medium red potato provides you with 1.2 mg of iron. This means that they’re slightly lower in iron as well as calories, carbs, and even fiber.
It’s still beneficial to include different types of potatoes in your diet, but it’s a good idea to remember these subtle nutritional differences.
It’s also worth noting that you get much less iron if you consume potatoes without the skin. In fact, one medium-sized peeled potato contains only 0.5 mg of iron.
This is because most of its minerals and vitamins are found right in the skin, so removing it strips this veggie of most of its nutrients.
To get the most out of the potatoes you consume, it’s a good idea to roast them as it’s the least invasive cooking method that preserves the most nutrients.
When it comes to French fries, just ten strips contain only 0.5 mg of iron. Aside from their low iron content, French fries are also high in calories and fat, which means that they’re more likely to cause weight gain and other weight-related issues.
Because of that, it’s a good idea to consume fried potatoes and other processed versions of potatoes rarely, and only as a treat.
Can you get enough iron from potatoes?
A single serving of potatoes can contain as much as 18% of your daily need for iron. So, incorporating this root vegetable into a diet aimed at increasing your intake of iron is a good idea.
What’s more, potatoes contain a lot of vitamin C, which helps with the absorption of iron. So, eating potatoes helps ensure that your body absorbs as much iron as possible.
Are potatoes healthy?
Even though potatoes might seem high in calories, they’re also nutrient-dense. A single serving of any potato variety is very rich in fiber, an important carbohydrate type.
Fiber helps keep you full after eating as well as soak up excess stomach acid, preventing the symptoms of acid reflux and GERD.
Fiber also feeds the ‘good’ gut bacteria in your stomach, so you’re less likely to develop various digestive system issues.
Potatoes are also a great source of vitamin B6. This micronutrient has various benefits for your well-being, including mood improvement, depression prevention, and reduced Alzheimer’s risk. Vitamin B6 may also prevent and treat anemia as it’s an essential nutrient for hemoglobin production.
As a result, along with iron and other blood-forming nutrients, adding vitamin B6-rich foods to your diet can be incredibly helpful.
Eating potatoes can also help you reach your daily recommended need for potassium. This is one of the most important minerals for your body as it helps with fluid balance, muscle contractions, and nerve signals.
A diet high in potassium-rich foods may also contribute to lower blood pressure and improved heart function, so it may aid in the prevention of strokes, kidney stones, and even osteoporosis.
If you add sweet potatoes to your diet, you can also get almost seven times as much vitamin A per day as you need by eating just one baked potato of this variety. This micronutrient helps protect your eyes from damage, supports a healthy immune system, and may even reduce your risk of various skin issues, such as acne.
Since it’s a fat-soluble vitamin, it’s important to consume it with some healthy fats, such as salmon, avocado, or nuts, to ensure good absorption.
Unfortunately, while potatoes contain some essential nutrients, they’re also high in calories.
Because of that, eating too many of them can lead to weight gain, which, in turn, leads to an increased risk of other, dangerous health conditions.
To prevent that, make sure not to base your diet around potatoes, but rather on fresh greens, whole grains, and protein.
If you do that but still consume potatoes, you’re more likely to stay healthy, keep any extra weight off, and take in a lot of essential nutrients.
Can you take in too much iron from potatoes?
Potatoes contain a decent amount of iron, but not too much, so adding them to your diet can’t lead to iron toxicity.
What’s more, they’re loaded with other essential minerals and vitamins, which means that they can help you reach your other dietary goals, not just the ones for iron.
Another thing to keep in mind when trying to get the most nutrients out of potatoes is not to peel them. This is important as the majority of nutrients, including iron, are found in the potato skin.
Are sweet potatoes high in iron?
One medium sweet potato contains 0.8 mg of iron. This is considerably less than regular potatoes, but it doesn’t mean that they’re less nutritious. For example, sweet potatoes are much higher in vitamin A, vitamin C, and manganese, which regular potatoes are rather deficient in.
That’s why it’s important to maintain a healthy, balanced diet and get all your nutrients from various food sources.
Are French fries high in iron?
Ten French fries (50 grams) contain about 0.4 mg of iron, a very small dose. As a result, eating French fries isn’t a good way to add more iron to your diet.
Aside from that, French fries can be very high in fat and sodium, depending on the way you prepare them.
These two nutrients together can lead to weight gain, raise your blood pressure, and increase your risk of strokes.
So, it’s important to eat French fries in moderation and not too frequently.
Are potato chips high in iron?
A one-ounce serving of plain potato chips contains around 0.2 mg of iron, which is very low. As a result, potato chips aren’t a good food when it comes to their iron content.
In addition, potato chips are a very high-calorie snack that’s rich in sodium, fat, and preservatives. So, it’s important to control your portion sizes when you eat potato chips and not overdo them.
Are canned potatoes high in iron?
A one-cup serving of canned potatoes contains about 2.3 mg of iron, which is 13% of your daily need for this mineral. As a result, canned potatoes are rich in this mineral, making them a wonderful way to load up on it.
In addition, canned potatoes aren’t too high in calories, fat, or sodium, so you can safely incorporate them into your diet.
They also provide you with 17% of your daily need for fiber in the same serving, so you can reap lots of health benefits.
Are red potatoes high in iron?
One medium red potato that has been baked in the oven contains around 1.2 mg of iron (7% of your daily need). Because of that, red potatoes are slightly lower in iron than regular white potatoes.
So, if you’re aiming to increase your iron intake, it’s best to choose white potatoes.
On the bright side, red potatoes are still rich in important nutrients. So, it’s a good idea to include them in your diet, especially if you’re looking for some variety.
Is potato soup high in iron?
One cup of potato soup contains only about 0.5 mg of iron, which isn’t a lot. It makes for about 3% of how much iron you need per day. So, potato soup isn’t a great food to help you reach your daily need for this mineral.
What’s more, potato soup is very high in sodium, containing nearly 42% of your daily need for this mineral in a single serving.
This is a lot, especially considering that too much sodium can raise your blood pressure and increase your risk of strokes.
So, it might be best to consume potato soup only occasionally.
Potatoes are veggie that contains a good amount of various nutrients, including iron. Because of that, adding them to your meals can help you load up on this essential mineral and other vitamins and micronutrients that they contain.
So, as long as you follow a varied diet rich in fresh ingredients, you can safely add small amounts of all potato varieties to your diet.
|RDAs for Iron|
|0-6 months||0.27 mg||0.27 mg|
|7-12 months||11 mg||11 mg|
|1-3 years||7 mg||7 mg|
|4-8 years||10 mg||10 mg|
|9-13 years||8 mg||8 mg|
|14-18 years||11 mg||15 mg||27 mg||10 mg|
|19-50 years||8 mg||18 mg||27 mg||9 mg|
|51+ years||8 mg||8 mg|