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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
raw potato skin is a versatile ingredient found in cuisines around the world. With 58 calories per 100g and 2.6 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring raw potato skin with step-by-step instructions.
Browse recipes →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.
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.
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.