Have you wondered if potatoes are gluten free? Below you’ll find the answer, plus a recipe for potato flatbread. Most bread is made with wheat flour, so potato flatbread is a great gluten free alternative, and it’s easy to make!
Potatoes are a staple food around the world. They’re incredibly versatile and loved by many. You can make so many dishes with the humble potato, and they make a perfect addition to any diet. Wondering about sweet potatoes? Check here. However, is there gluten in potatoes? Are they safe to eat if you live with celiac disease? Let’s take a closer look.
Table of Contents
What Are Potatoes?
Potatoes are the starchy tubers of the plant Solanum tuberosum. They were first grown in the Andes of South America and are now grown around the world. Common varieties include russet, red, white, yellow and purple. Sweet potatoes come from a different plant, but they’re naturally gluten free too. Potatoes are a staple food in many countries and one of the most versatile foods in the world.
Nutritional Information Of Potatoes
Depending on the variety of potatoes you’re consuming and how you’ve prepared them, the nutritional information can vary massively. However, raw medium-sized russet potatoes (one of the most common potato varieties available) contain the following nutritional value:
- Calories: 168
- Fat: 0.2g
- Protein: 5g
- Carbohydrates: 38g
- Fiber: 3g
- Sodium: 11mg
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Is There Gluten In Potatoes
Absolutely not! In their raw form, all potatoes are completely free from any gluten and can be consumed safely on a gluten free diet. However, just because all potatoes are gluten free in their rawest form, it isn’t always the case once they’ve been prepared and cooked.
There are a few reasons why potatoes may contain gluten. The first is due to preparation. For example, if you fry potatoes in the same fryer as other foods that contain gluten, there is a high chance of cross contact. This would result in the end product not being gluten free.
Another reason why potatoes may contain gluten is due to the ingredients. This is particularly common when it comes to frozen potatoes. Ingredients that contain gluten, such as wheat flour or barley malt, are sometimes added to potatoes to make them extra crispy or to add flavor. In the US, wheat must be named on the label, but barley and rye don’t have to be called out as allergens, so read the full ingredient list or look for a gluten-free label.
Which Potatoes Are Gluten Free?
To put it simply – all potatoes are naturally gluten free. There are hundreds of varieties to choose from, however, the most common varieties that you’ll find in grocery stores are:
- white potatoes
- red potatoes
- purple potatoes
- russet potatoes
- sweet potatoes
- petite potatoes
- fingerling potatoes
Ways To Cook Potatoes
We’ve mentioned that potatoes are versatile, but did you know how versatile they really are!? Here are just a few ways you can prepare potatoes with totally different results:
- twice baked potatoes
- mashed potatoes
- roast potatoes
- hash browns
- hasselback potatoes
- potatoes au gratin
- scalloped potatoes
- cheesy potatoes
- fondant potatoes
- French fries
- potato flatbread
Potato flatbread is a great gluten free alternative to wheat bread – and it’s absolutely delicious. Here are two versions, the first is baked in the video below, and the second for Fried Potato Bread—inspired by a recipe from E La Vegan.
If you choose to make baked potato bread check out King Arthur Gluten Free Flour Ingredients
Homemade Gluten-Free Potato Flatbread
Potatoes are naturally gluten-free and can be used in a variety of homemade breads and flatbreads.
For an easy potato-based flatbread, see ElaVegan’s Potato Flatbread Recipe, which includes gluten-free preparation guidance.
Check the flour and any other packaged ingredients carefully. Not every potato flatbread recipe is gluten-free.
Conclusion – Is There Gluten In Potatoes?
I hope this post has helped to answer the question: is there gluten in potatoes? And give you an idea of the range of ways you can enjoy potatoes on a gluten free diet.
FAQs
Is Potato Flour Gluten-Free?
Yes! Both potato flour and potato starch are both gluten free alternatives to using wheat flour in your cooking and baking. It's always best to opt for potato flour that carries a gluten free label.
Do French Fries Have Gluten?
French fries sometimes contain gluten. This is due to cooking methods, as well as potentially using wheat to add flavor or crunch. Every product is different, so be sure to check ingredients.
Are Mashed Potatoes Gluten-Free?
Plain potatoes are gluten free, but boxed mashed potatoes, restaurant mashed potatoes and gravy can contain wheat. Always check the packaging or ask your server.
What Potatoes are Not Gluten-Free?
Naturally, ALL potatoes are gluten free and are the perfect addition to a gluten free diet.
Club Gluten Free shares practical, well-researched guides to gluten-free ingredients, products, restaurants and recipes. We check manufacturer statements and celiac organization guidance, and update our guides when products change.