Can You Eat Potato Skin?
Yes, potato skin is safe and nutritious. It contains fiber, potassium, iron, and B vitamins—much of the potato's nutrition is in or just below the skin. Wash potatoes thoroughly before cooking. Avoid eating green-tinged skin or skins with sprouts, as these contain solanine, a natural toxin.
Key Takeaways
- Potato skins are rich in fiber and nutrients.
- Sweet potato skins are also edible and similarly nutritious.
- Fried potato skins from restaurants are delicious but add significant fat and calories.
Explanation
Potato skins are rich in fiber and nutrients. About half of a potato's fiber is in the skin, along with significant amounts of iron, potassium, and vitamin C. Leaving the skin on adds texture and nutrition to baked potatoes, roasted potatoes, and mashed potatoes.
The main concern is solanine, a glycoalkaloid that potatoes produce as a defense mechanism. It's concentrated in green patches (caused by light exposure) and in sprouts. Solanine can cause digestive upset in moderate amounts and is toxic in larger doses. Cut away any green areas and sprouts before eating. Similar to evaluating brown avocado for edibility, visual inspection is key for potato safety.
Washing is important because potatoes grow in soil and conventional potatoes may have pesticide residue on the skin. Scrub them under running water, or peel if you're concerned about pesticide exposure. Organic potatoes reduce but don't eliminate this concern.
A medium potato with skin provides about 160 calories, 4 grams of fiber, 4 grams of protein, and 926 milligrams of potassium—more potassium than a banana. The skin alone accounts for roughly 2 grams of that fiber. Iron content is notable too: a baked potato with skin delivers about 10% of the daily recommended value, most of it concentrated in the skin layer.
Different potato varieties have different skin characteristics. Russet skins are thick and slightly tough, making them ideal for baked potato skins as appetizers. Red and gold potatoes (like Yukon Gold) have thinner, more tender skins that blend seamlessly into roasted or boiled preparations. New potatoes have the most delicate skin and are almost always eaten unpeeled. Regardless of variety, avoid potatoes with eyes deeper than 1/4 inch, extensive sprouting, or soft spots, as these indicate higher glycoalkaloid content.
Things to Know
- Sweet potato skins are also edible and similarly nutritious.
- Fried potato skins from restaurants are delicious but add significant fat and calories.
- If a potato is mostly green, discard the whole thing—the solanine has spread throughout.
- Store potatoes in a cool, dark place to prevent greening. Like orange peels, potato skins are edible and nutritious when properly prepared.
- Cooking does not destroy solanine—it remains toxic even after baking, frying, or boiling, so always cut away green portions before cooking.