Potatoes, raw, skin
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 11.4 MG | 13% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 17 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 30 MG | 2% | |
| Iron, Fe | 3.2 MG | 18% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 38 MG | 3% | |
| Potassium, K | 413 MG | 9% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.4 MG | 47% | |
| Manganese, Mn | 0.6 MG | 26% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Low in calories with 58 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (2.5g per 100g).
- Good source of Copper, Cu (47% DV).
- Good source of Manganese, Mn (26% DV).
About Potatoes, raw, skin
Potatoes with their skin intact are a nutrient-dense staple that offers more than just starchy comfort. Beneath the earthy brown exterior lies a source of vitamin C, potassium, and B vitamins, along with a notable amount of dietary fiber—especially concentrated in the skin. This fiber content supports digestive health and helps regulate blood sugar by slowing carbohydrate absorption. With a modest calorie count and virtually no fat, they can be a satisfying base for meals when prepared thoughtfully. Their high potassium content also makes them valuable for maintaining healthy blood pressure levels.
In the kitchen, these tubers are incredibly versatile and can be enjoyed in countless ways without stripping away their nutritional benefits. Roasting, baking, or steaming them with the skin on preserves both texture and nutrients. They can be sliced into salads, mashed for a creamy side, or diced into soups and stews. Because they readily absorb flavors, they pair well with herbs, spices, and healthy fats like olive oil. Choosing cooking methods that avoid deep frying keeps their health profile intact, making them a smart, filling addition to a balanced diet.
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