Yes, whole potatoes, such as russet potatoes, red, or gold potatoes are naturally gluten free (GF). You can typically find these potatoes in the produce section of the grocery store.
When are potatoes not gluten free?
While whole potatoes are naturally GF, potatoes that have been processed into potato flakes, French fries, tater tots, and packaged meals, may not always be GF. If the product is not labeled GF, then watch out for wheat, rye, barley, malt, and oat ingredients. If unsure, always contact the manufacturer directly. When eating out, ask about how potatoes are made or fried, as shared fryers with gluten-containing foods create risk of cross-contact (1).
Are potatoes good for me?
Potatoes can be a great addition to the gluten-free diet, providing fiber, vitamin C, potassium, and vitamin B6 (2). Did you know that potatoes cook differently, based on if they are a “waxy” or “mealy” potato (3)? Waxy potatoes, like red varieties (e.g., “Red Bliss”), are best for roasting, potato salad, and for stews as they can hold their shape, but are not the best choice for frying and mashing. On the other hand, mealy potatoes, like russet potatoes, are great for baked potatoes, mashed potatoes, and French fries, as they get fluffy when cooked.
Sources:
- Thompson T, Lyons TB, Keller A, Jaffe N, Emerson-Mason L. Gluten-Free Foods Cooked in Shared Fryers With Wheat: A Pilot Study Assessing Gluten Cross Contact. Front Nutr. 2021;8:652039. Published 2021 Mar 23. doi:10.3389/fnut.2021.652039
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102880/nutrients
- https://www.ndsu.edu/agriculture/extension/publications/potatoes-garden-table
Published July 7, 2023
