Potato · Solanum tuberosum
Potatoes, raw, skin
Nutrition facts per 100 g · edible portion
Vegetables86 forms & preparations
Dietary labels are inferred automatically from Potatoes, raw, skin's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 45/100
How many beneficial nutrients Potatoes, raw, skin delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Potatoes, raw, skin come from — the split across carbs, fat & protein.
82% from carbs
-
Carbs 82%12.4 g per serving
-
Fat 1%0.1 g per serving
-
Protein 17%2.6 g per serving
What Potatoes, raw, skin is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 12.4 g | |
| Dietary Fiber | 2.5 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 10.0 mg | — |
| Omega-6 Fatty Acids | 32.0 mg | — |
| Capric Acid | 1.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 16.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 1.0 mg | — |
| Linoleic Acid | 32.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 11.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 17.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 30.0 mg | |
| Iron | 3.2 mg | |
| Magnesium | 23.0 mg | |
| Phosphorus | 38.0 mg | |
| Potassium | 413.0 mg | |
| Sodium | 10.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.4 mg | |
| Manganese | 0.6 mg | |
| Selenium | 0.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.6 g | — |
About Potatoes, raw, skin
The potato is one of the planet's most important staple crops — cheap, filling and grown almost everywhere. Beneath its earthy skin is a starchy flesh that turns fluffy, crisp or creamy depending entirely on how you cook it.
Despite a reputation as 'just carbs', a potato eaten with its skin is more nutritious than it gets credit for: it's a good source of potassium (more than a banana), vitamin C, vitamin B6 and fiber, the last of which concentrates in the skin. Plain, it's fairly modest in calories for how filling it is — what it's cooked in usually matters more than the potato itself.
Boiled, baked or roasted it stays reasonably light; it's the deep-frying, butter and loaded toppings that turn it into an indulgence.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Potatoes, raw, skin?
There are 58 calories in 100 g of Potatoes, raw, skin, or about 22 calories in 1 skin (38 g).
How much protein is in Potatoes, raw, skin?
Potatoes, raw, skin contains 2.6 g of protein per 100 g.
How many carbs are in Potatoes, raw, skin?
Potatoes, raw, skin has 12.4 g of carbohydrates per 100 g.
How much fat is in Potatoes, raw, skin?
Potatoes, raw, skin provides 0.1 g of total fat per 100 g.
What is Potatoes, raw, skin a good source of?
Potatoes, raw, skin is an excellent source of Copper (47% DV) and Manganese (26% DV) and a good source of Iron, Vitamin B6 and Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.