The Daily Dirt

Eat Your Skins!

Next time you cook a potato, think before you peel. The flesh of oft-peeled potatoes contain 45 percent of the daily recommended value of vitamin C and more potassium than bananas. Potatoes are also a good source of complex carbohydrates, the body’s main source of energy.

“When compared ounce for ounce, potato skin has more nutrients that the rest of the potato. Potato skin contains B vitamins, vitamin C, iron, calcium, potassium and other nutrients. Potato skin also provides lots of fiber, about 2 grams per ounce. If you eat a medium baked potato, including the skin, you’ll get nearly 4 grams of fiber, 2 milligrams of iron and 926 grams of potassium.”

Most of the fiber in potatoes is found in the skin, along with other nutrients, and can help hold in nutrients that tend to escape during cooking. However, remember to buy organic! Potato skins can also accumulate chemicals that are sprayed on the plant, and “commercially-farmed potatoes are some of the most pesticide-contaminated vegetables.”

Potatoes (skins included!) contain many antioxidants and do not naturally contain any fat, sugar, or cholesterol, making them a healthy option for mealtime. Just be sure not to add fats and cholesterol through other ingredients, like cheese, or cooking techniques, like frying. Check out our suggested recipe for one way to prepare your potatoes, and remember to keep on the skin!


Here is an easy and healthy recipe for roasted potatoes:

Toss potatoes (chopped into bite sized pieces) in olive oil and spread out onto a baking sheet. Sprinkle potatoes with salt, pepper, and any seasonings of your choice, such as garlic, parsley, thyme, basil, or rosemary. Bake at 475 F for about 30 minutes, then enjoy!

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