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Are Potatoes High In Iron? (The Best Veg?)

All minerals you’re getting from your diet are incredibly important, as they play crucial roles in your body. For example, iron is required to produce hemoglobin, maintain body temperature, and perform other bodily functions. 

So, it’s very important to get enough of it each day.

Luckily, various commonly consumed foods are rich in this mineral. For example, potatoes contain some iron, but is it a lot? Are potatoes high in iron?

Are Potatoes High In Iron?

Potatoes make for a good source of iron, giving you a decent dose of this mineral in each serving. As a result, eating this root vegetable can help you prevent iron deficiency and anemia, as well as other related issues.

On top of that, potatoes are loaded with other important nutrients that help keep you healthy. Some of them include fiber, vitamin C, all B vitamins, potassium, and manganese, among others.

So, eating potatoes can help you load up on more nutrients than just iron.

How much iron is in potatoes?

One medium-sized baked potato contains about 1.9 mg of iron10% of your daily need for this mineral. This amount can be even higher if you consume large potatoes, which provide you with around 18% of your daily requirement for iron.

Because of their iron content, potatoes are a good source of this mineral. So, if your goal is to up your intake of iron, eating potatoes is an excellent idea.

In addition, it’s important to note that this amount of iron only applies to potatoes with the skin on. 

In fact, if you consume potatoes without their skin, you’d only get about 0.5 mg of iron per single serving.

This is because most of the nutrients are found underneath the skin, so removing it strips this veggie from a lot of vitamins and minerals.

So, make sure not to peel your potatoes to get the most out of your food.

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 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 it.

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.

Are sweet potatoes high in iron?

One medium sweet potato contains around 1.1 mg of iron6% of your daily need. Because of that, sweet potatoes are slightly lower in iron than other potato varieties, such as white or red potatoes.

On the bright side, sweet potatoes are much higher in vitamin A, providing you with as much as seven times more of this micronutrient than you need per day. 

Vitamin A helps keep your eyes healthy and works as a powerful antioxidant.

So, including sweet potatoes in your diet is a great idea, even if not for their iron content.


Potatoes make for very good food to include in your diet if you want to increase your intake of iron. 

This root veggie contains a very good dose of this mineral in a single serving, helping you reach your daily need for this nutrient.

In addition, potatoes are a rich source of nutrients, such as fiber, some protein, B vitamins, potassium, vitamin C, and many other minerals. So, eating this veggie can help you stay healthy in a wide variety of ways.

Sources: Nutrition Data, National Library of Medicine, PMC, and Research Gate