What Are The Vitamins Potato Skin Offers You?

There are many potato benefits you get to enjoy when you consume this root vegetable. However, many people don’t know the benefit of potato skin. Many recipes involve leaving the skin of the potato on while you cook or bake. If you’re wondering why this happens, it’s because there are many vitamins that the potato skin offers you. Although the flesh contains many vital nutrients, so does the skin. It is pretty hard to determine which amongst the skin and the flesh has more nutrients to offer you. Potatoes are rich in fiber and many vitamins. The skin provides some of these while the flesh covers the rest. If you’re wondering what are the vitamins potato skin offers you, keep reading.


One of the top potato benefits is protein. The skin from a single baked potato is about 115 calories, while it offers you 27 grams of carbohydrate. However, the skin provides 145 calories alongside 34 grams of carbohydrate. Combined, the skin and flesh offer you six grams of protein, about 5% of your recommended intake. The skin also provides about 5 grams of fiber, but the flesh only provides 2 grams. Therefore, if you want more fiber, you should eat the potato as a whole.

Vitamins Benefits

When considered against your recommended daily intake, you get 66% of your recommended vitamin B, 31% of vitamin c, and 19% of thiamin. These are some of the potato benefits that you enjoy when you consume this root vegetable. However, the flesh only contributes 60-70% of that while the skin provides the rest. Potato also provides you with 23% of your recommended daily intake of niacin, and the skin and flesh contribute this equally. Vitamin B is one of the top potato benefits because it helps to activate the enzyme, which advances metabolism. Niacin is also great in lowering cholesterol, and vitamin B6 help with serotonin. The serotonin regulates sleep, appetite, and mood. This benefit is why potatoes can help regulate moods.

Mineral Benefits

The potato skin is where you get a majority of iron in a potato from. The potato skin contributes about 88% of the iron found in potatoes. It also contains potassium and magnesium. When it comes to minerals generally, the skin provides you with the majority percentage. The iron helps in oxygen transportation and also assists in making neurotransmitters. The iron the potato skin also offers you help to support the immune system and helps to regulate cells growth.