Potato

Potato · Solanum tuberosum

Potatoes, raw, skin

Nutrition facts per 100 g · edible portion

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86 forms & preparations
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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.

3%
58 kcal Calories
5%
2.6 g Protein
5%
12.4 g Carbs
0%
0.1 g Fat

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.

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).

Copper47% Manganese26% Iron18% Vitamin B614% Vitamin C13%

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.

CarbohydratesAmount% DV
Total Carbohydrate12.4 g
5%
Dietary Fiber2.5 g
9%
Fats & Fatty AcidsAmount% DV
Total Fat0.1 g
0%
Saturated Fat0.0 g
0%
Monounsaturated Fat0.0 g
Polyunsaturated Fat0.0 g
Trans Fat0.0 g
Omega-3 Fatty Acids10.0 mg
Omega-6 Fatty Acids32.0 mg
Protein & Amino AcidsAmount% DV
Protein2.6 g
5%
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C11.4 mg
13%
Vitamin D0.0 mcg
0%
Vitamin E~
Vitamin K~
Thiamin (B1)0.0 mg
2%
Riboflavin (B2)0.0 mg
3%
Niacin (B3)1.0 mg
6%
Vitamin B60.2 mg
14%
Folate (B9)17.0 mcg
4%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
6%
MineralsAmount% DV
Calcium30.0 mg
2%
Iron3.2 mg
18%
Magnesium23.0 mg
5%
Phosphorus38.0 mg
3%
Potassium413.0 mg
9%
Sodium10.0 mg
0%
Zinc0.4 mg
3%
Copper0.4 mg
47%
Manganese0.6 mg
26%
Selenium0.3 mcg
1%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~
OtherAmount% DV
Alcohol~
Caffeine~
Theobromine~
Ash1.6 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.

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