1 serving (125 grams) contains 249 calories, 7.6 grams of protein, 15.5 grams of fat, and 20.4 grams of carbohydrates.
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Nutrition Information
Calories |
248.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 19% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 521.2 mg | 22% | |
| Total Carbohydrates | 20.4 g | 7% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 1.4 g | ||
| protein | 7.6 g | 15% | |
| Vitamin D | 5 mcg | 25% | |
| Calcium | 176.2 mg | 13% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 470 mg | 10% | |
* 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 skins
Potato skins refer to the thin, nutrient-rich outer layer of potatoes, often consumed baked or fried with minimal waste. Potatoes, native to the Andes region of South America, are a staple in various cuisines, including American, British, and Indian. The skin is particularly rich in dietary fiber, vitamins, and minerals such as potassium, which supports heart health, and iron, important for oxygen transport in the body. When consumed unprocessed, potato skins are low in fat and calories and can be a valuable addition to a balanced diet. They are a good source of antioxidants like polyphenols, which protect the body against free radical damage.
Health Benefits
- Rich in dietary fiber (approximately 2 grams per medium potato's skin), which supports digestive health and promotes satiety.
- High in potassium (about 400 mg per skin), which helps regulate blood pressure and maintain proper muscle function.
- Provides vitamin C (around 8-10% of the daily recommended intake), enhancing immunity and contributing to healthy skin.
- Contains iron (0.4 mg per skin), essential for producing hemoglobin and preventing iron-deficiency anemia.
- Antioxidants like polyphenols in the skin help reduce oxidative stress and support overall cellular health.
Dietary Considerations
Selection and Storage
Store whole potatoes in a cool, dark, and dry place to keep the skins intact and fresh. Avoid refrigeration, as it alters their starch content.
Common Questions About Potato skins Nutrition
Are potato skins high in protein?
Potato skins are not a significant source of protein; one small serving (about 100 grams) contains approximately 2 grams of protein. They are better known for providing dietary fiber, potassium, and other nutrients found primarily in the skin itself.
Can I eat potato skins on a keto diet?
Potato skins are generally not suitable for a strict keto diet due to their high carbohydrate content. A single serving (around 100 grams) contains approximately 17 grams of carbs, which can quickly exceed keto-friendly carb limits.
Are potato skins healthy?
Potato skins can be a healthy choice when prepared without excess oil, cheese, or high-calorie toppings. They are rich in dietary fiber, potassium, vitamin C, and antioxidants. However, fried or heavily salted potato skins may contribute to high calorie and sodium intake.
How much potato skin should I eat in one serving?
A reasonable portion size of potato skins is around ½ cup (approximately 50-100 grams) if consuming them as a snack or side dish. Pair them with a healthy protein source and vegetables to create a balanced meal.
Are potato skins healthier than French fries?
Potato skins are often considered healthier than French fries due to their higher fiber and nutrient content, especially if baked rather than fried. However, French fries typically contain less fiber since the skin is removed, and frying significantly increases calorie and fat content.
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.
- USDA FoodData - Potato skins DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
