Are Baked Potato Skins Safe To Eat?

Potatoes are a root vegetable, very popular all over the world. People around the world eat potatoes in many different ways. Ago, people throw out the peel of the potato and eat only the soft and moist part of the potato. 

Are baked potato skins safe to eat? Yes, baked potato skins are safe to eat until you eat it in a huge amount. Also you need to avoid the green peels of potato to eat as it starts to build up chlorophyll. Otherwise,baked potato skin is good for you as it contains more nutrients than the moist part of potato. 

Here I try to gather information about baked potato skin that may help you. I also try to share some useful tips and recipes that may help you in your daily life.

What are baked potato skins?

Baked potato skins, a very common element in your kitchen. Nowadays it’s very popular to the people as you can make so many tasty and delicious snacks  using baked potato skins or peels. 

So formally we can say, baked potato skins are a tasteful make ahead appetizer that you can easily make and customize with your favorite toppings. It adds a different taste to our regular food habits. It’s perfect for your game day gathering or potluck.

In USA, It’s a very popular menu of casual dining restaurants. People like snacks made of baked potato skin so much that now they commonly make it at home.  Also you can purchase it as a frozen item from your grocery shop. 

Why are baked potato skins good for you?

If you think baked potato skin is only good for taste, there are no elements that can be good for your health then change your mind. Because it is rich with so many numerals and vitamins thats are a crying need for your health. 

If you eat potato skin, it provides you four times more fiber than a whole baked potato. Not only that, you can get more fiber, vitamins, minerals and phytochemicals by eating the potato skin  than eating just the flesh. 

There is no cholesterol or a significant amount of fat in potato skins. There are Vitamins B, Vitamins C, potassium, Calcium, iron and other nutrients , which must have ingredients to keep our body fit and fine.

Most noticeable point is , according the National Institutes of Health, potato skin is the element that may reduce the risk of osteoporosis in women after their menopause.

Do baked potato skins have nutritional value?

The nutritional value of potato skin is not less than the whole potato. In Fact it’s quite sure that you can get equal , sometimes more as it’s wealth of minerals and vitamins. According to the USDA, the nutritional content of each potato skin is: 

  • Vitamin C: 8 grams, or 9 percent DV
  • Calcium: 20 milligrams, or 2 percent DV
  • Magnesium: 25 milligrams, or 6 percent DV
  • Phosphorus: 59 milligrams, or 5 percent DV
  • Manganese: 0.4 milligrams, or 16 percent DV
  • Iron: 4 grams, or 23 percent DV
  • Zinc: 0.3 milligrams, or 3 percent DV
  • Copper: 0.5 milligrams, or 53 percent DV

If you think these are the only vitamins and minerals that you can get from baked potato skin, that’s not right. You can get many of the important vitamins B that are very essential to help your body function properly and perfectly by eating potato skin.

The important B vitamins that you can find in baked potato skin are: 

  • Thiamine: 6 percent DV
  • Riboflavin: 5 percent DV
  • Niacin: 11 percent DV
  • Vitamin B-5: 10 percent DV
  • Vitamin B-6: 21 percent DV
  • Folate: 3 percent DV

How Many Carbs Are In Baked Potato Skin?

The amount of carbs in baked potato skins may depend on the size of the potato and how much skins or peels you get. 

Generally 1 skin of baked potato contains 26.7g  total carbs. The amount of net carbs of 1 baked potato skin is 22.1g.

How Many Calories Are In Baked Potato Skins?

The amount of calories in baked potato skin basically depends on its size. From medium baked potato skins, You can get 63 calories in 1 skin. If the size is small, you can get 50 calories.

From a large size, you can can 109 calories. If you take 100g of baked potato skins, you find 151 calories in total. In general, 1 baked potato skins has 115 calories, while the flesh has 145 calories. 

How Much Fiber In Baked Potato Skin?

The amount of fiber in the potato skins is higher than the whole moist part of the potato. you find 3.4 grams of fiber in a medium baked potato skins. The amount of fiber can vary with the size of the potato. 

How Much Potassium In Baked Potato Skin?

Potassium is one of the most important for your body to function well. You can get enough potassium if you eat baked potato skin.

 In general, you can get 332 milligrams of potassium in baked potato skins according to the USDA. The amount of Potassium in baked potato skin can vary with the size of the skin.

How Much Protein In Baked Potato Skin?

In our daily food habits, it’s very important for your body to get a sufficient amount of protein. You can get protein from  your baked potato skins too. 

The amount of protein in baked potato skins depends on the size of the skin. In 1 skin from a small potato, you can get 1.08g of protein. 

In 1 skin from a medium potato, you can get 1.37g of protein. In 1 skin from a large potato, you can get 2.35g of protein. 

Is Baked Potato Skin Good For A Healthy Heart?

Baked potato skins can play a significant role to keep your heart healthy. As there are those important vitamins and minerals that are essential for your heart. Let’s clear the point.

You know too much stress can cause harm to your heart. In baked potato skins there are dietary B vitamins that are beneficial to reduce occupational stress.

The vitamins also help to increase your work productivity as well as decrease absenteeism. Another essential mineral important for your heart health is potassium.

You can get it too from your baked potato skins. As it helps your muscles function well and for that reason the walls of blood vessels can relax and that’s keep your pressure low. It also helps to control irregular heartbeat conducting electrical signals in your heart.

There is also magnesium that is equally important for your heart health. Magnesium basically helps to carry calcium and potassium ions across cell membranes. This process helps your heart to maintain a normal heart rhythm. 

What Can You Do With Baked Potato Peels? 

There are so many uses of baked potato skins that you may get surprised knowing all of them. I am quite sure after knowing all the benefits you must save all potato skin or peels for the next time. 

Now I’m going to share some interesting,  lifesaver solutions and ideas using potato skins that will help you to solve your many problems and make your life easy. 

1. Use Potato Peels Instead of Breadcrumbs

From now on, you can use potato peel instead of breadcrumbs making various types of dishes like fish cakes, meatballs, croquettes or other. 

I hope you find potato peels as a great alternative to breadcrumbs as they have the same binding properties. In addition, the cost of using potato peels is less than using breadcrumbs. 

2. Hide Gray Hair

Are  you also facing a gray hair problem and hesitate to show it and try their best to hide it? But you don’t feel safe to use expensive chemical products to dye them.

So there is a natural, eco-friendly hair dying solution that must give you the result of your problem like magic. Potato peels are very useful for darkening your gray hair and it’s been a very popular remedy for a long time.

It’s very easy to make the remedy and also friendly in using. Try this and see the magic for yourself. 

4. DIY Invisible Ink

Invisible ink is a very interesting thing that you can make yourself using baked potato skins. 

For making DIY invisible ink, at first you have to simmer your potato peels in a saucepan with water and you have to keep it for around 1- to 25 minutes. Then let cool them completely. 

Then you have to notice the starch that is white and cloudy, a part of the water. You find it settling at the top of the saucepan.

Now your ink is ready. Take a matchstick or cotton bus and dip it into that part of water. Write your secret message now.

To reveal the writing, you need some liquid iodine water. You have to take the liquid in a ratio of 50:50 and brush it into the paper where you write your message. Then your message may be revealed. 

5. Make Vegetable Stock and Potato Peel Soup

You can make yummy potato peel soup using the leftover potato peels. This soup is rich, earthy and full of nutrients. 

It’s very simple to make. Take potato peels and boil them for 10 minutes. Then drink this broth adding salt and pepper according to your taste.

Also you can make your potato peel soup easily. You need an onion and some cloves of garlic with potato skins. Bring them in a pot full with water and simmer for 15 minutes.

Then let them cool. Then blend them and again put it on the stove on a low heat. Now add some cream, salt and freshly bracketed pepper according to your taste and ENJOY!

How long do you need to cook a baked potato skin?

It may not take a long time to cook baked potato skin. The time it takes to bake a potato is around 50 mins to 1 and a half hours. As the potato skin is also baked with the potato, it doesn’t take so much time to cook. 

Product Recommendation

Spud Spikes Gourmet Original Blend Everyday Seasoning and Potato Skin Rub

To add more taste and flavor in your baked potato skin you can use Spud Spikes Gourmet Original Blend Everyday Seasoning and Potato Skin Rub.

The seasonings make your baked potato skins more flavourful and crispy. You must find your normal daily baked potato skin extra special.

Rub your potato skins with olive oil, sprinkle with seasoning and bake. Your mouthwatering baked potato skins are ready!

Concord Foods, Potato Topping, Original, 1.1oz Packet (Pack of 6)

Baked potato skins with topping must add excitement to your regular baked potato skins. Concord foods, Potato topping, a must try spices if you like to change your taste of food with some more delicious flavor. 

After adding the spices on your baked potato skin, you may find an incredible change in your normal meal. If you want to treat your friends and family something different and special, you must go for this one.

McCormick Crushed Red Pepper, 13 oz

You must use red pepper to give your meal or snacks to make the taste more rich. A pinch of McCromick Crushed Red Pepper, kicks up the flavor of your baked potato skins.  


Potato skins are really great things in your home and kitchen. I have tried to give you all important information about baked potato skins. Hope you’ll be helpful enough from the article and start using your leftover potato skins in many different ways. 

You can share other information that is missing in the article. I would like to add it so that other readers can be helpful. Also inform us if you try any tips or suggestions  from the article and what kind of satisfaction you get using this. Comment on us sharing your experience.

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