Making potato juice is straightforward: wash, chop, and blend or juice raw potatoes, then strain the liquid. The whole process takes about five minutes, and you can drink it plain or mix it with other ingredients to improve the taste. Here’s how to do it right, along with what to know about safety and potential benefits.
Basic Method: Blender or Juicer
Start with two or three medium-sized potatoes. Scrub them thoroughly under running water to remove all dirt, since you’re working with raw produce. Cut away any green patches, sprouts, or dark spots. You can leave the skin on if you prefer, as it contains a good concentration of the potato’s natural antioxidants, including chlorogenic and caffeic acids.
If you’re using a juicer, cut the potatoes into pieces small enough to fit the feed chute and run them through. You’ll get a cloudy, starchy liquid directly.
If you’re using a blender, chop the potatoes into rough cubes and add about half a cup of water to help the blades move. Blend on high for 30 to 60 seconds until smooth, then pour the mixture through a fine mesh strainer, cheesecloth, or nut milk bag. Press or squeeze to extract as much liquid as possible. Two to three medium potatoes typically yield around one cup of juice.
The juice will look pale and slightly cloudy. A layer of white starch will settle at the bottom within a few minutes. You can stir it back in or pour off just the liquid on top, depending on your preference.
Improving the Taste
Raw potato juice on its own is mild but earthy, and most people find it bland or slightly unpleasant. A few simple additions make a noticeable difference:
- Carrot and apple: Juicing one carrot and half an apple alongside your potatoes adds natural sweetness and masks the starchy flavor.
- Lemon juice: A squeeze of lemon brightens the taste and slows the browning that happens when the juice sits.
- Ginger: A small piece of fresh ginger adds warmth and pairs well with the earthy base.
- Celery: One or two stalks blended in add freshness without overpowering the mix.
Drink it chilled if you find the flavor easier to handle cold. Some people mix it into smoothies with banana or berries, which masks the potato flavor almost entirely.
Choosing the Right Potatoes
Use firm, fresh potatoes with smooth, unblemished skin. Any common variety works, though many people prefer Yukon Gold or other yellow-fleshed potatoes for a slightly milder taste. Red and purple varieties contain more anthocyanins, which are natural pigments with anti-inflammatory properties.
The most important safety rule is to avoid green potatoes and potatoes that have sprouted. Green skin or flesh indicates elevated levels of glycoalkaloids, naturally occurring compounds that are toxic at high doses. Symptoms of glycoalkaloid poisoning include vomiting, diarrhea, and abdominal pain. In more serious cases, it can cause fever, rapid pulse, low blood pressure, and neurological problems. Even small green patches should be completely cut away. If a potato is extensively green or heavily sprouted, discard it entirely.
How Long It Keeps
Potato juice is best consumed immediately. Like most fresh vegetable juices, it begins oxidizing as soon as it’s exposed to air, which is why it starts turning brown within minutes. Adding lemon juice slows this process but doesn’t stop it. Fresh, unpasteurized juice is a transitory product with a shelf life measured in hours, not days, even when refrigerated. If you need to store it, keep it in an airtight container in the refrigerator and drink it within 24 hours. Discard any juice that develops an off smell, visible mold, or fermented taste.
Potential Health Benefits
Potato juice has a long history in folk medicine, particularly for digestive complaints, and some research supports these traditional uses. A study published in the journal Nutrients found that potato juice reduced inflammation markers in both cell cultures and animal models. In rats, pretreatment with a potato juice preparation reduced ulcer incidence by 34% and suppressed a key inflammatory protein in the stomach lining by up to 52%. The protective effect appears to come from a combination of compounds: phenolic acids, proteins that inhibit certain enzymes, and natural antioxidants including carotenoids.
Potatoes are also a good source of potassium, vitamin C, and B vitamins. Raw juice preserves the vitamin C that would otherwise break down during cooking, though some of it is lost to oxidation the longer the juice sits.
For skin, potato juice has been used topically as a folk remedy for dark spots and minor irritation. Research on sweet potato extracts (a related but different plant) has shown potential for reducing hyperpigmentation and supporting wound healing, though evidence for regular white potato juice applied to skin is mostly anecdotal.
Who Should Be Cautious
Potatoes are naturally high in potassium. For most people this is a nutritional benefit, but if you have chronic kidney disease, your kidneys may not clear potassium efficiently. Regularly drinking concentrated potato juice could push your potassium levels too high, so it’s worth discussing with your care team before making it a habit.
Potatoes are also a starchy, carbohydrate-rich food. Juicing concentrates those carbohydrates into liquid form, which your body absorbs faster than eating a whole potato. If you manage your blood sugar carefully, keep this in mind.
The NHS recommends limiting any fruit or vegetable juice to 150 milliliters (about two-thirds of a cup) per day, consumed with meals rather than on its own. This guideline exists partly because juicing removes fiber while concentrating sugars, and partly because acidic or starchy liquids consumed between meals can affect dental health.
Quick Reference: Step by Step
- Wash: Scrub two to three medium potatoes under running water.
- Inspect: Cut away all green areas, sprouts, and blemishes.
- Chop: Cut into small pieces.
- Juice or blend: Run through a juicer, or blend with half a cup of water.
- Strain: If using a blender, pour through a fine mesh strainer or cheesecloth.
- Season: Add lemon juice, ginger, or carrot juice to taste.
- Drink promptly: Consume immediately or refrigerate for no more than 24 hours.