Do not peel potatoes . Here is why.
2 mins read

Do not peel potatoes . Here is why.

Potatoes are a rich source of potassium , vitamin B and  vitamin C  . Its skin is a great source of fiber and various antioxidants are mostly concentrated in the skin , so skin should not be peeled off .  Protein content in potatoes is low but its quality is high. Potato fibers — such as pectin, cellulose, and hemicellulose — are mainly insoluble. They also contain varying amounts of resistant starch ,a type of fiber that feeds the friendly bacteria in the  gut and improves digestive health.

As preparing  french pies or chips increase their caloric content due to oil  it is better to take boiled potatoes .

The best way to take potatoes is just to boil and cool without peeling off the skin .  We can add some lemon juice  or vinegar to make  it  tasty. 

Studies have shown that  potatoes have a high index of satiety(1). This can help to reduce the appetite and thus help the person to limit the food  intake during the day.

However, the patients with diabetes should refrain from taking potatoes in excess as these can cause a surge in blood sugar levels and impair their  glycemic control . Patients with celiac disease can take potatoes as it is Gluten free .

The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are (2)

  • Calories: 87
  • Water: 77%
  • Protein: 1.9 grams
  • Carbs: 20.1 grams
  • Sugar: 0.9 grams
  • Fiber: 1.8 grams
  • Fat: 0.1 grams


To conclude potatoes are a rich source of potassium , minerals and vitamins .These have high satiety indicis making them suitable in weight loss programs .The best way  to take potatoes  is not to peel the skin as it is rich in fiber and  antioxidants. Take  boiled potatoes without peeling . 



  1. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.
  2. USDA Food composition databases. 


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