Potato Skin: Nutrition Facts and Calories for 100 Grams

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Potato skin is something you can eat as it’s edible, and perfectly safe to eat cooked. But are there any benefits to eating potato skins? Are there nutrients in potato skin? What is the nutritional value of potato skins? How much of your daily values of essential vitamins and minerals and how many calories does potato skin get you?

Should you eat potato skin?

We’ve already made it clear that you can eat potato skin, but should you? Except for rare exceptions, potato skin is perfectly safe to eat.

And because it contributes to daily nutritional values measurably, potato skin is not bad for you, but actually good.

However, the raw peel is a tough fiber that is resistant to digestion and causes stomach upset and other side effects which is why it’s a good idea to always have it cooked such as baked, boiled or fried, together with the flesh.

Potato skin is not just edible, but also contributes measurably to daily nutritional values.

Potato skin nutrition

The skin from one small potato is an estimated 25 grams; the skin from one medium potato is 38 grams; the skin from one large potato is 50 grams.

Nutrition facts per 100 grams of raw potato skin:

  • Energetic value (calories): 58 kcal (kilocalories, calories)
  • Carbohydrates content: 12.4 grams of carbs (total, including sugar)

Raw potato skin has fever carbs than apples for the same amount: 12.4 grams of carbs in potato skin vs 13.8 grams of carbs in apples.

  • Sugar content: 0 grams – 1.4 grams of sugars (depending on the cultivar)
  • Fiber content: 2.5 grams of dietary fiber (about the same amount as in blueberries)
  • Protein: 2.57 grams of protein (potato skin is not complete protein and does not have all essential amino acids)
  • Fat content: 0.1 grams of fat
  • Water content: 83 grams of water (exact content may differ depending on the cultivar)

100 grams of raw potato skin has almost as many calories as 100 grams of fresh blueberries and only 6 calories more than apples.

Vitamins in 100 grams of potato skin:

  • Vitamin A: 0 – 1 micrograms (or very small amounts, negligible in comparison to daily values)
  • Vitamin B1: 0.021 milligrams
  • Vitamin B2: 0.038 milligrams
  • Vitamin B3: 1.03 milligrams
  • Vitamin B5: 0.302 milligrams
  • Vitamin B6: 0.239 milligrams
  • Vitamin B9: 17 micrograms
  • Vitamin B12: 0 micrograms
  • Choline: 0 – 30 milligrams
  • Vitamin C: 11.4 milligrams
  • Vitamin D: 0 micrograms
  • Vitamin E: 0 – 0.4 milligrams (negligible content)
  • Vitamin K: 0 – 1.7 micrograms

There is no or very little vitamin A in regular potatoes, skin or flesh, but orange fleshed sweet potatoes are one of the best sources of provitamin A.

Minerals in 100 grams of potato skins:

  • Calcium: 30 milligrams
  • Copper: 423 micrograms
  • Iron: 3.24 milligrams
  • Magnesium: 23 milligrams
  • Manganese: 0.602 milligrams
  • Phosphorus: 38 milligrams
  • Potassium: 413 milligrams
  • Selenium: 0.3 micrograms
  • Sodium: 10 milligrams
  • Zinc: 0.35 milligrams

Nutrition facts from USDA.gov.

Potato skins have a good content of potassium and are naturally very low in sodium which makes them good to eat for high blood pressure.

Potato skin nutrition facts 100 grams

Potato skins daily values of vitamins and minerals (for 100 grams)

  • Energetic value: 100 grams of raw potato skin gets the average adult person just 2.9% of their daily calories (based on a caloric intake of 2000 kilocalories a day).
  • Carbohydrates: 4.5% of daily requirements for an adult person
  • Dietary fiber: 8.9% of daily requirements
  • Protein: 5.1% of daily requirements
  • Fat: 0.128% of daily requirements

Raw potato skin is virtually fat-free, but can get the average adult close to 9% of all the protein they need in a day for a 100-gram serving.

  • Sugar: The average adult can eat up to 50 grams of added sugar a day from foods with sugar added to them, but potato skins do not contribute to daily sugar allowance as they have no added sugar.
  • Water content: Raw potato skin is over 83% water. Cooking it can either increase its water content (e.g. boiling), or reduce it by about half (e.g. baking).

Potato skin nutrition facts vitamins

Potato skin is naturally a good source of vitamin B6, and provides modest amounts of vitamins B3, B6 and B9.

Potato skin vitamins: Daily Values per 100 grams

  • Vitamin A: 0%
  • Vitamin B1: 1.75%
  • Vitamin B2: 2.9%
  • Vitamin B3: 6.4%
  • Vitamin B5: 6%
  • Vitamin B6: 14%
  • Vitamin B9: 4.25%
  • Vitamin B12: 0%
  • Choline: 0% to 5.6%
  • Vitamin C: 12.66%
  • Vitamin D: 0%
  • Vitamin E: 0% to 2.6%
  • Vitamin K: 0% to 0.14%

Cooking potato skin will cause it to lose most, if not all of its vitamin C content given the long cooking times potatoes typically undergo.

Potato skin minerals: Daily Values per 100 grams

  • Calcium: 2.3%
  • Copper: 47%
  • Iron: 18%
  • Magnesium: 5.47%
  • Manganese: 26%
  • Phosphorus: 3%
  • Potassium: 9.8%

Note: Also see how much potassium in potatoes of different sizes, both red and white varieties.
Note: Also see what is the potassium content of cooked potatoes, including boiled and baked potatoes, potato skin and potato chips.

100 grams of potato skin can get the average adult 47% of all the copper they need in a day. However, soil mineral availability can impact nutrient uptake by the potato.

  • Selenium: 0.54%
  • Sodium: 0.4%
  • Zinc: 3.2%

100 grams of potato skin can get the average adult 18% of all the iron they need in a day. However, iron values in potato skin may vary according to cultivar and soil mineral availability.