Potatoes iron nutrition value

We all love some potato chips in our free time. It is one of the most popular and recognizable dishes in the world with different varieties. Although potatoes are a delicious food ingredient, does it really have enough nutritional value for the consumer? How much iron does a potato provide?

Let’s go through some key points about potatoes and their nutritional value:


Potatoes originated in South America and were introduced to Europe in the 16th century, where they are now cultivated in countless varieties all over the world. They’re commonly served as a main dish or snack and can be boiled, baked, or fried. French fries, chips, and flour are all common potato-originating foods and food products.

The flesh of a potato can be white, yellow, pink, red, purple, and even blue. Carotenoids are responsible for the yellow flesh, while anthocyanins are responsible for the red, purple, and blue flesh. Both are antioxidants that are thought to aid in the prevention of cancer and age-related diseases. Depending on the color of the flesh, the quantity of nutrients varies.

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It’s a common misconception that potatoes are just carbs and lack important micronutrients like vitamins and minerals. First and foremost, carbohydrates, fats, protein, vitamins, and minerals should not be considered unhealthy. All of them are required for our bodies to operate in some way. Although potatoes contain carbohydrates, they are not empty calories. They’re also chock-full of minerals and vitamins.

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Iron importance

The primary function of iron is to aid in circulation. Hemoglobin, an iron-containing protein that transports oxygen, is abundant in your red blood cells. Each one of the four iron atoms on the hemoglobin particles binds to the oxygen you breathe, then transfers it as your blood circulates to other parts of your body. Iron also assists in energy production and supports your metabolism, allowing your cells to obtain the fuel they require to get through each day.

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Nutrition value

About 1.1 mg of iron is found per serving of potatoes, which is 6% of the recommended daily intake and more than half of the amount found in a 3-ounce beef patty. Iron is a mineral that is used to make proteins that transport oxygen around the body, including muscles.

Most potatoes contain some iron, but the amount depends on the type of potato you select. The most abundant source of iron is found in russets. Each large russet potato contains 3.2 milligrams of iron, which is 40% of a man’s daily iron requirement and 18% for a woman. Iron content is lower in white and red potatoes, with 1.9 and 2.7 milligrams for every large potato respectively.

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Potatoes recommendation

When cooking potatoes, use healthy methods and serve them with foods that help nonheme iron absorption. Pair cooked sliced potatoes with roughly chopped red pepper, onion, fresh dill, and a lemon vinaigrette for a healthy and refreshing potato salad. To boost iron absorption, add a potato to mashed vegetable soups. The potato adds creaminess, while the vitamins in the other veggies facilitate iron absorption. If you eat meat, a proper meal of meat, potatoes, and vegetables will help you absorb iron from the potatoes. Just make sure to choose toned cuts of meat instead of fatty red meat, which can be high in saturated fat.

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