Can you eat baked potato skin?

In this short article, we will provide an answer to the question “can you eat baked potato skin?” and the health advantages related to the potato peels.

Can you eat baked potato skin?

Yes, to get the maximum nutritional benefits of the potato, it is best to consume the skin of the potato. The skin of potato has much more nutrients than the meat of the potato. This vegetable is rich in fiber, with the skin accounting for about half of the total amount of fiber in a medium potato.

Macronutrients Have several Advantages

Potato peels are low in cholesterol and fat, making them a healthy snack. Consuming just the skin of a baked potato offers more protein and fiber than consuming the whole baked potato itself. A few more calories per 100 grams will be consumed, however, the nutritional benefits may exceed the increased calories.

According to the United States Department of Agriculture, one baked potato skin has the following macronutrients:

  • 27 g (9 percent of the daily recommended intake) of carbohydrate
  • 2.5 g of protein, or 5% of your daily need for protein
  • The fiber in this serving: 4.6 grams, or 18 percent of the recommended daily intake

A medium baked potato (173 g) has a total of 161 calories, including the flesh and the skin. There are 37 grams of protein and 4.3 grams of carbohydrates in this serving. It is worth noting that the amount of essential dietary fiber would be decreased to just 3.8 g.

Potato skins contain vitamin B, which may be beneficial in reducing stress and improving overall mood. Scientists in Australia conducted a six-month trial, which was published in the Nutrition Journal in December 2014, in which they supplemented 200 full-time employees with B vitamins and antioxidants. Cognitive performance and happiness both improved as a result of this treatment.

Dietary B vitamins, according to these findings, are beneficial for reducing occupational stress, increasing work productivity, and decreasing absenteeism.

The Advantages of Having Appropriate Digestion

The high fiber content of potato skin may aid in the maintenance of regular bowel movements. Fiber is the cellulose component of food that your body is unable to break down and absorb. Softening your stool by increasing its volume and absorbing water allows it to travel more easily through your digestive tract, thus aiding in the prevention of constipation.

Additionally, fiber may be beneficial in the treatment of intestinal disorders such as diverticulitis, irritable bowel syndrome, hemorrhoids, and other intestinal problems. According to a 2015 research published in The American Journal of Clinical Nutrition, dietary fiber has also been found to lower the risk of colon cancer in people.

Bone health 

In addition, potato peels have a high concentration of minerals, which are essential for bone growth and strength maintenance in adults. Minerals such as magnesium, potassium, phosphorus, calcium, copper, iron, and zinc are included in this group.

According to a study published in Nutrition Journal in March 2015, increased phosphorus consumption resulted in increased bone mineral content and density. Additionally, adequate phosphorus and calcium intake resulted in a 45 percent reduction in the incidence of osteoporosis.

Calcium from potato skin is essential for maintaining the structure and hardness of your teeth and bones, as well as for overall health and wellness. Increased risk of bone loss and fractures is associated with inadequate calcium consumption. Copper, iron, and zinc are all found in potato skins, and they all contribute to the synthesis of collagen, which is essential for bone development.

Immunity and allergies 

Phytonutrient flavonoids are found in potato skins. Flavonoids are a kind of phytonutrient that works as an anti-inflammatory and antioxidant, protecting the body from sickness and illness. Quercetin, a flavonoid found in potato skin, is well-known for its immune-stimulating properties. It has also been shown to have antiviral properties, which may help to reduce histamine production.

Blood Pressure Control

Additionally, potato skin health benefits include the promotion of cardiovascular health. Consuming potato peel, which includes minerals such as potassium, magnesium, and calcium, may help you naturally control your blood pressure by lowering your blood pressure.

Because potassium helps to ensure that your muscles work properly, it is important for the relaxation of the blood vessel walls. This is beneficial in reducing blood pressure. As well as in the brain, potassium is used in the heart to send electrical impulses that help to control irregular heartbeats.

Magnesium is also involved in the relaxation of blood vessels as well as the transport of calcium and potassium ions across cell membranes. This mechanism is required for the maintenance of a normal heart rhythm and the regulation of blood pressure.


In this short article, we provided an answer to the question “can you eat baked potato skin?” and the health advantages related to the potato peels.


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