5 Phenomenal Health Benefits Of Poundo Potato

Health Benefits Of Poundo Potato

Poundo potato is a Nigerian light staple dish made from potatoes. It is made by pounding boiled potatoes into a smooth dough-like consistency. Potatoes are edible tubers high in carbohydrates and rich nutrients such as vitamin C, B6, phosphorus, niacin, manganese.

Poundo potato is a Nigerian swallow, thus, it is eaten alongside a variety of Nigerian soups.

This highly nutritious swallow is very easy to prepare and easy to digest. It is said to be a healthier alternative for West African swallows like garri, fufu, pounded yam, and amala.

Poundo potato is a light dish that all categories of people can consume. It is becoming increasingly popular among consumers in Nigeria. Hence, it would be interesting to find out some of the health benefits of poundo potato.

5 Health Benefits Of Poundo Potato

Here are the five health benefits of Poundo Potato that you stand to enjoy:

1. Nutrient-rich

One of the significant health benefits of Poundo Potato is its nutrient-rich content. Potatoes are a good source of several essential nutrients, including vitamins C and B6, potassium, manganese, and dietary fibre. With that, you can eat poundo potato and be guaranteed to getting a lot of nutrients compared to other swallows.

2. Blood sugar management

Despite being starchy, potatoes have a moderate glycemic index (GI) value. When consumed in appropriate portions and prepared healthily (e.g. boiled or baked), they can be part of a balanced diet for individuals with diabetes or those aiming to manage blood sugar levels.

3. Energy provider

Poundo potato is a rich source of carbohydrates, the primary energy source for the body. They can help fuel physical activity and support overall energy levels. Poundo potato can boost your energy when taken with any of the Nigerian soups.

4. Enhances digestive health

Another significant health benefit of poundo potato is that it is rich in fibre which aids in digestion and promotes bowel regularity. It can help prevent constipation and support a healthy digestive system.

A 180 g portion of boiled potatoes contains 3 grams of fibre, which is more than 10% of the recommended fibre intake.

5. Antioxidant properties

Potatoes mashed to form poundo potato contain various antioxidants, including vitamin C and certain phytochemicals. Antioxidants help protect the body against oxidative stress and reduce the risk of chronic diseases.

Health Benefits Of Poundo Potato
Image: @poundo_potato on Instagram

How to Make Poundo Potatoes

To make poundo potatoes, you will need the following ingredients:

  • Potatoes (preferably Irish potatoes)
  • Water
  • Salt (optional).

Here’s a step-by-step guide on how to make poundo potatoes:

  • Peel the potatoes and cut them into evenly sized-chunks. This will ensure that they cook uniformly.
  • Rinse the potato chunks under cold water to remove any excess starch.
  • Place the potato chunks in a large pot and add enough water to cover them completely.
  • Add salt to the pot if desired. This step is optional but can enhance the flavour of the poundo potatoes.
  • Bring the water to a boil and cook the potatoes until tender. This usually takes around 15-20 minutes, depending on the size of the potato chunks.
  • Once the potatoes are cooked, drain them and return them to the pot. Alternatively, you can transfer them to a large bowl or mortal.
  • Pound the potato carefully using the pestle or mash it using a potato masher until it is smooth and free of lumps. Make sure to pound or mash them thoroughly for a poundo-like consistency.
  • If the mixture seems too dry, add a small amount of warm water or milk to achieve the desired consistency. Add a little at a time to avoid making it too watery.
  • Continue pounding, mashing, and mixing until the poundo potato dough is well combined and smooth.
  • Serve the poundo potatoes while still warm as a side dish with stews, soups, or any other main course you choose.


It’s worth noting that the health benefits of poundo potatoes can be maximised by healthily preparing them. Also, ensure you serve it with healthy Nigerian soups to maximise its health benefits.


Leave a Reply

Your email address will not be published. Required fields are marked *