1 serving (58 grams) contains 115 calories, 2.5 grams of protein, 0.2 grams of fat, and 27.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
471.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 28.7 mg | 1% | |
| Total Carbohydrates | 110.7 g | 40% | |
| Dietary Fiber | 18.9 g | 67% | |
| Sugars | 4.9 g | ||
| protein | 10.2 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 82.0 mg | 6% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1360.7 mg | 28% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Potato skin
Potato skin is the thin outer layer of a potato, a root vegetable originally cultivated in the Andes of South America over 7,000 years ago. Often overlooked, potato skins are nutritious and edible, offering a concentrated dose of dietary fiber, vitamins, and minerals. They are particularly rich in potassium, iron, and vitamin B6, while also containing small amounts of vitamin C and antioxidants like polyphenols. Potato skins are commonly consumed in cuisines worldwide, either as part of whole baked, roasted, or fried potatoes or as crispy snacks. Eating the skin along with the potato significantly enhances its nutritional value, particularly the fiber content.
Health Benefits
- Promotes digestive health due to high dietary fiber content (2 grams per medium potato skin).
- Supports heart health because of its potassium content, with one potato skin providing approximately 200 mg, which helps regulate blood pressure.
- Boosts immunity thanks to its vitamin C and antioxidant compounds like polyphenols.
- Provides sustained energy as it contains complex carbohydrates in the skin layer.
- Aids red blood cell production with its vitamin B6 content (about 0.2 mg per medium potato skin).
Dietary Considerations
Selection and Storage
Potatoes should be stored in a cool, dry, and dark place to prevent sprouting. Wash thoroughly before cooking to remove any dirt or residual pesticides from the skin.
Common Questions About Potato skin Nutrition
What is the nutritional content of potato skin?
Potato skin is rich in fiber, providing about 2 grams per ounce, and contains vitamins such as vitamin C, B6, and minerals like potassium and iron. It is low in protein, offering roughly 2 grams per 100 grams, and has about 58 calories per ounce (28 grams).
Is potato skin compatible with a keto diet?
Potato skin is not ideal for a keto diet as it still contains carbohydrates—approximately 15 grams per 100 grams. For individuals following a strict low-carb or keto diet, potato skin may compromise daily carb limits.
What are the health benefits or concerns of eating potato skin?
Potato skin provides dietary fiber, promotes digestive health, and is a good source of antioxidants like polyphenols. However, improperly washed or green-tinted potato skins may contain solanine, a compound that can be harmful in large quantities, so it's important to handle and prepare them correctly.
How much potato skin should I eat in a serving?
A typical serving of potato skin is around 1 ounce (28 grams), which provides a satisfying amount of fiber and nutrients without being overly caloric. For a well-rounded meal, consider pairing it with a protein source and vegetables.
How does potato skin compare to the flesh of the potato in nutrition?
Potato skin is more nutrient-dense than the flesh, offering higher amounts of fiber, iron, potassium, and antioxidants. On the other hand, the flesh contributes more carbohydrates and a softer texture, making both parts complementary depending on your dietary goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
