Can you eat red potato skin? (+3 reasons why)

In this article, we will answer the question “Can you eat red potato skin?”, and how to include whole red potatoes in your diet?

Can you eat red potato skin?

Yes, you can eat red potato skin. The Peel of the red potato is very thin, so it does not alter the taste of the potatoes. Moreover, it is loaded with tons of nutrients including fibers that are very good for human consumption.

Potato skin is dense with nutrients and fiber. The taste of potato skin is almost neutral and it will not overpower the flavor of any other ingredient. Either baked or cooked, whole red potato is a nutritious and delicious addition to your meals.

Read on if you want to know how to prepare your meals using red potatoes with peels intact.

Reasons why you should not peel red potatoes

Half of the red potato fibre is contained in its skin. Other than that, it is rich in potassium, iron and B vitamins. Below is discussed the importance of these nutrients.


One medium red potato provides 3g of dietary fibre when eaten with its peel intact. An ounce of potato skin provides about 2g of dietary fibre. Fibre has many health benefits. The fibre obtained from red potato is equivalent to that obtained from cereals and whole grain breads.

  • Fibre makes you feel full for longer. In this way it maintains body weight by regulating hunger.
  • Fibre helps regulate bowel movements and prevents constipation.
  • Fibre fights the tumor cells and reduces the risk of colon cancer.
  • Fibre regulates sugar levels in blood and reduces the rsik of type 2 diabetes and heart diseases.
  • Health benefits of red potatoes


Potassium is an important body electrolyte and skin of red potato is a rich source of potassium. When taken from food sources, potassium performs the following functions.

  • Potassium regulates the levels of sodium in your blood. It prevents water retention that is promoted by sodium. In this way, it helps regulate body fluids keeping the body weight in check.
  • Potassium reduces the risk of heart stroke.
  • Potassium is an important mineral of bones and it has been found to prevent osteoporosis.

Other nutrients

  • Red potato skin is rich in Vitamin C that is an excellent anti-oxidant. It prevents cellular damage that results from the oxidative stress and premature aging. Vitamic C is needed for wound healing and a healthy skin and bones.
  • Rich in phytochemicals, red potato peel protects against cancer, heart diseases and other related illnesses.
  • Red potatoeo with skin is the perfect weight-loss vegetable as it contains no cholesterol, fat and sodium.
  1. Some of the other health benefits that red potatoes provide include:
    Red potatoes provide 6% of of the RDI for Vitamin B6. this is important to maintain a healthy nervous system.
  2. Red potatoes are an excellent source of carbs for gluten-intolerant people.

Other FAQs about Potatoes which you may be interested in.

How to store chopped potatoes?

Are potatoes fruit?

Are potatoes a root?

Preparation ideas for red potatoes

Instead of deep frying your red potatoes and adding a lot of calories and unhealthy fats, follow the top 3 baked red potato recipes to reap all the nutrients of this delicious vegeatble.

Garlic parmesan roasted potatoes

To make this dish, follow the instructions below:

  • Wash the potatoes thoroughly.
  • Cut the potatoes into cubes or slices. Do not peel.
  • Season the potatoes with salt, pepper, minced garlic,  thyme or any of your favorite spices and herbs. Last but not the least, add grated parmesan cheese for a nutty and savoury hint.
  • Spread the potatoes onto a baking tray lined with parchment paper and bake for 35-40 minutes at 204°C.
  • Garnish with some parsley and serve hot.

Buttery parsley potatoes

To make this rish butter flavored parsley potatoes, follow the instructions below:

  • Wash the red potatoes with cold running water.
  • Place the potatoes in a deep pot and fill it with water until submerge completely. Add salt to taste.
  • Boil the potatoes on medium-high heat until soft and mushy.
  • Drain the water.
  • Add some butter, parsley, pepper and salt to the boiled potatoes and coat evenly.
  • Serve hot individually with meals.

Red skin potato mash

This creamy red skin potato mash pairs perfectly with steak. Follow the instructions below:

  • Wash small sized red potatoes thoroughly and cut them into 2 inches cubes.
  • Submerge the potatoes in water and boil for abot 25 minutes or until soft and mushy.
  • Drain the potatoes and mash using an electric device, fork or a potato masher.
  • Warm some milk and soften some butter. For 6lb red potatoes, use 2 cups of milk and 2 sticks of softened room temperature butter.
  • Add the milk and butter to your mashed potatoes.
  • Add salt, pepper or any other herbs and spices of your choice.
  • Garnish with some cilantro or finely chopped scallions.
  • Serve warm and enjoy.


In this article, we answered the question “Can you eat red potato skin?”, and how to include whole red potatoes in your diet?