Potato Nutrition in Skin vs Flesh
Are all the nutrients in the skin of the potato?
No. While the skin does contain approximately half of the total dietary fiber, the majority (> 50%) of the nutrients are found within the potato itself.
- The only nutrient significantly lost when the skin is removed is fiber.
- A medium (5.3 oz) potato contains 2 grams of fiber with the skin and 1 gram of fiber without the skin.1
- Potassium and vitamin C are found predominantly in the flesh of the potato.
- A medium (5.3 oz) potato with the skin contains 620 mg of potassium and 27 mg of vitamin C.1 Removing the skin eliminates approximately 150 mg of potassium and 4.5 mg of vitamin C.
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1. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl
2. Code of Federal Regulations. Guidelines for the voluntary nutrition labeling of raw fruits, vegetables and fish. Sec 101.45. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.45. Accessed 3/18/18.
Learn more about potato nutrition facts.