Vegetable
raw potato skin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
58
PROTEIN
2.6g
CARBS
12.4g
FAT
0.10g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories58kcal—
Protein2.6g5%
Carbohydrates12.4g5%
Fiber2.5g9%
Sugar0.50g1%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water83.3g—
MINERALS
Sodium10mg0%
Potassium413mg9%
Calcium30mg2%
Iron3.2mg18%
Magnesium23mg5%
Phosphorus38mg3%
Zinc0.35mg3%
Copper0.42mg47%
Manganese0.15mg7%
Selenium0.30µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C11.4mg13%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K1.1µg1%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.04mg3%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.24mg14%
Folate (B9)17µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup90g
1 tablespoon5.6g
1 teaspoon1.9g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter380g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which aids digestion and promotes satiety.
- ✓Rich in potassium, a mineral crucial for regulating blood pressure and fluid balance.
- ✓Contains a significant amount of Vitamin C, an antioxidant that supports immune function.
- ✓Good source of iron and B vitamins, particularly niacin (B3), which are essential for energy metabolism.
COOKING TIPS
In the kitchen.
- 1Scrub skins thoroughly under running water with a vegetable brush to remove any dirt or debris before cooking.
- 2For crispy potato skins, pat them completely dry, toss with oil and seasonings, and bake or air-fry at a high temperature (400°F / 200°C).
- 3Avoid consuming potato skins with a green hue, as this indicates the presence of solanine, a natural toxin that can be harmful in large amounts.
- 4Potato skins can be fried to make 'potato chips', baked as a base for loaded potato skins, or added to stocks for extra flavor and nutrients.
STORAGE
Keep it fresh.
- If still on the potato, store whole potatoes in a cool, dark, and well-ventilated place (45-50°F or 7-10°C) for several weeks.
- If peeled, use immediately or submerge in cold water for up to 24 hours in the refrigerator to prevent browning (oxidation).
FAQ
Frequently asked questions.
Are potato skins healthy?
Yes, potato skins are highly nutritious and often contain more fiber and minerals than the potato flesh itself. They are an excellent source of potassium for heart health, Vitamin C for immunity, and dietary fiber for digestive wellness.
How many calories and carbs are in raw potato skins?
Per 100g, raw potato skins contain approximately 58 calories and 12.4g of carbohydrates. They are also low in fat (0.1g) and provide about 2.6g of protein, making them a nutrient-dense vegetable component.
Can you eat potato skins raw?
While not toxic in small amounts, raw potato skins are generally not recommended for consumption because they are difficult to digest and can have a bitter taste. Cooking them helps neutralize small amounts of solanine and makes the fiber easier for your gut to process.
Are potato skins good for weight loss?
Yes, potato skins can support weight loss goals due to their high fiber content. Fiber increases satiety, helping you feel full for longer periods, which can reduce overall calorie consumption throughout the day.
Are potato skins gluten-free and vegan?
Yes, potato skins are naturally gluten-free and vegan. They are a whole, plant-based food suitable for individuals with Celiac disease, gluten sensitivities, or those following a strict vegan diet.
How do you properly clean raw potato skins?
To clean them, scrub the potatoes vigorously under cold running water using a dedicated vegetable brush. This removes surface dirt, debris, and potential pesticide residue from the textured skin before peeling or cooking.
What does it mean if a potato skin is green?
Green skin indicates the presence of chlorophyll and solanine, a natural toxin that develops when potatoes are exposed to light. You should always peel off and discard any green parts, as consuming them can cause digestive upset or headaches.
Are potato skins keto-friendly?
With 12.4g of carbohydrates per 100g, potato skins are considered moderate-carb. While they are healthier than the starchy interior, they may be difficult to fit into a strict ketogenic diet depending on your daily carb limit.
How should you store raw potato skins if they are already peeled?
If you have peeled the skins but aren't ready to cook them, store them in a bowl of cold water in the refrigerator for up to 24 hours to prevent browning. For longer storage, blanch them in boiling water for a minute and then freeze them.
What are the primary vitamins and minerals in potato skins?
Potato skins are particularly rich in potassium, which helps regulate blood pressure, and Vitamin C, which acts as an antioxidant. They also provide essential B vitamins like Niacin (B3) for energy metabolism and iron for blood health.
