Are Baked Potato Skins Really Good For You?

With their crispy texture and savory flavor, it’s hard to turn down an offering of baked potato skins. 

While this starchy tuber gets a bad rap, potatoes are notably packed with nutrients such as fiber, iron, vitamin C, and vitamin B6. But do baked potato skins have nutrients equal to the potato’s interior? Here's what you need to know about the benefits of baked potato skins.

Baked Potato Skin Nutrition Values 

To understand whether baked potato skins are good for you, we'll need to examine both the macronutrients and micronutrients. 

Macronutrients

Let’s start with the big stuff: a baked potato skin's macronutrient values. 

• Carbohydrates: The skin from one whole baked potato has 115 calories and 27 grams of total carbohydrates, while the flesh delivers 145 calories and 34 grams of carbs.
• Protein: Potato skin and the interior portion have about 3 grams of protein each, which is 5 percent of the recommended daily intake for men and 6 percent for women.
• Fiber: The skin contains 5 grams of fiber, and you'll get 2 grams of fiber from the flesh.
• Fat/Cholesterol: Potatoes are naturally fat-free.

Micronutrients (Vitamins and Minerals)

One whole baked potato has 66 percent of the recommended daily intake of vitamin B-6, 31 percent of vitamin C, and 19 percent of thiamin. The flesh contributes 60 to 70 percent of the total amount of all three. You'll get 23 percent of the daily intake of niacin, but the skin and flesh provide equal amounts.

So, what do these vitamins do? All of the B vitamins activate enzymes that participate in metabolism and energy production. Niacin also lowers cholesterol, and vitamin B-6 helps synthesize serotonin, which is a neurotransmitter that regulates mood, sleep, and appetite. As an antioxidant, vitamin C inhibits inflammation and prevents cellular damage by neutralizing free radicals.

Potato skins are also a rich source of iron. One whole baked potato gives men 57 percent and women 25 percent of their recommended daily intake, but the skin provides 88 percent of the total amount. You'll also get 20 percent of the daily intake of potassium and 15 percent of magnesium.

Are Baked Potato Skins Good For You?

Yes, potato skins are surprisingly nutrient-dense—even more so than the fleshy interior when comparing gram for gram. 

For a closer look, we can do a portion-for-portion comparison. When compared to one hundred grams of a potato's interior, one hundred grams of potato skin has double the amount of seven nutrients, five times more riboflavin, seven times the calcium, and 17 times more iron than the same amount of flesh. You would get the same amount of vitamin C from equal portions of the skin and flesh.

This means that the next time you go to peel and discard the exterior portion of a potato, you may want to think twice. Leaving the skins on with mashed potatoes, au gratin potatoes, and other potato dishes doesn’t really affect the overall taste but adds a lot of nutritional value.

Crispy baked potato skins on their own are also a great snack or side dish. They are healthier than deep-fried french fries or mashed potatoes with added butter, cream, or milk. Bake them in the oven with olive oil or coconut oil, add a touch of seasoning, and enjoy. 

References

• USDA Nutrient Data Laboratory: Potatoes, Baked, Skin, Without Salt
• USDA Nutrient Data Laboratory: Potatoes, Baked, Flesh, Without Salt
• Linus Pauling Institute: Niacin
• Linus Pauling Institute: Iron