Is the calcium content of potatoes high?

Dec 10, 2025 Source: Cainiu Health

Dr. Huang Yuhong

Introduction

The calcium content in potatoes is approximately 10–20 mg per 100 grams. While not as high as calcium-rich foods like milk or soy products, it is still higher than that of some leafy vegetables. As a common staple food or ingredient in daily meals, moderate consumption of potatoes can contribute a certain amount of calcium to the body, while also providing carbohydrates, dietary fiber, and vitamin C, among other nutrients.

Under normal circumstances, potatoes contain a moderate amount of calcium and can serve as an auxiliary source for daily calcium intake, but they alone are insufficient to meet the body's calcium requirements. If you have any concerns, it is advisable to consult a healthcare professional in advance. The detailed analysis is as follows:

Nutritionally, every 100 grams of potato contains approximately 10–20 milligrams of calcium. Compared to excellent calcium sources such as milk and soy products, this level is not particularly high, although it exceeds that of some leafy vegetables. As a common staple food or ingredient in daily meals, moderate consumption of potatoes can contribute a certain amount of calcium to the body, while also providing carbohydrates, dietary fiber, vitamin C, and other nutrients, thus supporting both energy supply and nutritional balance.

However, the calcium content in potatoes is inadequate to make them a primary source of calcium. For individuals with higher calcium needs—such as adolescents, older adults, and pregnant women—relying solely on potatoes cannot achieve the recommended daily calcium intake. Moreover, the bioavailability of calcium in potatoes is relatively low, and cooking methods can affect calcium retention; for example, prolonged stewing may lead to calcium loss, further reducing their effectiveness for calcium supplementation. In such cases, it is necessary to combine potatoes with other calcium-rich foods to meet dietary needs.

When preparing potatoes, gentle cooking methods such as steaming or boiling are recommended to minimize nutrient loss. Calcium intake should be supported by a variety of foods including milk, yogurt, and leafy green vegetables, ensuring a diverse and balanced diet.

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Can potato slices reduce swelling?

In general, potato slices have a certain anti-swelling effect. Before use, select fresh, plump potatoes that are not sprouted or green. Wash them thoroughly and cut into thin slices 2–3 mm thick, ensuring the surface is smooth and even. Clean the skin over the swollen area before application, then gently place the potato slice over it. Replace the slice every 15 to 20 minutes, avoiding prolonged application to prevent skin irritation.

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Is it good to eat steamed potatoes on an empty stomach in the morning?

In general, whether it is suitable to eat steamed potatoes on an empty stomach in the morning depends on an individual's gastrointestinal health and physical needs. If discomfort occurs, it is advisable to adjust eating habits or seek medical advice promptly. When eating steamed potatoes, pairing them with some light side dishes may help promote digestion. It is important to maintain regular meal times daily, avoiding excessive food intake after prolonged fasting. Adjust your diet according to your personal physical responses.

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Can strawberries and potatoes be eaten together?

In general, strawberries and potatoes can be eaten together without any dietary restrictions, and their combination can enrich nutritional intake, as long as proper eating methods and moderation are observed. Strawberries are common fruits rich in vitamin C, dietary fiber, and various organic acids, while potatoes are staple foods containing abundant starch, potassium, and dietary fiber. The nutrients in both complement each other, and there are no known incompatibilities.

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Can I eat beef stewed with potatoes if I have a cough?

In general, it is acceptable to eat beef stewed with potatoes when experiencing a cough, as long as consumption is moderate. While eating this dish, proper daily care should also be maintained. Ensure adequate sleep so the body has sufficient energy to recover. Drink plenty of warm water to continuously soothe the throat and respiratory tract, helping reduce the frequency of coughing. In addition to this dish, include fresh vegetables and fruits in the diet.