Can You Eat Candy Potato Skins, and Ought to You?

Candy potatoes are extremely nutritious and pair nicely with many meals.

Nonetheless, their peel not often makes it to the dinner desk, although some argue that it needs to be eaten because of its nutrient content material and distinctive taste.

This text explains every part it’s essential to find out about consuming candy potato pores and skin.

Candy potato pores and skin is edible, and it’s possible you’ll miss out on some well being advantages in the event you toss it.

Filled with vitamins

Candy potato skins are very nutritious.

A medium (146 gram) candy potato with the pores and skin on supplies (1):

  • Energy: 130
  • Carbs: 30 grams
  • Protein: three grams
  • Fiber: 5 grams
  • Provitamin A: 154% of the Every day Worth (DV)
  • Vitamin C: 31% of the DV
  • Potassium: 15% of the DV

The fiber content material of candy potatoes primarily comes from the peel. Due to this fact, eradicating it would lower your fiber consumption.

Analysis has proven that the vitamins in greens and fruits are typically concentrated across the peel. Thus, eradicating the peel can cut back your consumption of vitamins and antioxidants (2, 3).

Excessive in fiber

Candy potatoes are an excellent supply of fiber. Nonetheless, their fiber content material is diminished when the peel is eliminated (4).

Fiber helps enhance emotions of fullness, help a wholesome intestine microbiome, and handle blood sugar and levels of cholesterol (5, 6, 7, 8).

Supply of antioxidants

Candy potatoes are excessive in antioxidants, notably beta carotene, chlorogenic acid, and nutritional vitamins C and E. Moreover, purple candy potatoes are excessive in antioxidants referred to as anthocyanins (9).

These antioxidants assist forestall mobile injury and are related to a decrease danger of persistent circumstances like coronary heart illness and most cancers (10, 11, 12, 13).

Since antioxidants are typically concentrated within the pores and skin and slightly below it, consuming candy potato skins can enhance your antioxidant consumption (2).


Candy potato skins are wealthy in fiber, antioxidants, and vitamins like potassium, manganese, and nutritional vitamins A, C, and E, all of which can assist enhance your well being.

Candy potato skins are fit for human consumption each uncooked and cooked.

Nonetheless, since candy potatoes are tubers and develop within the floor, it’s vital to correctly wash the outer pores and skin to take away any extra dust, pesticides, or particles.

To scrub your candy potato, place it beneath working water and scrub it with a vegetable brush. Since their skins are robust, you don’t want to fret about damaging it or the flesh.


You possibly can eat candy potato skins uncooked or cooked, although it’s vital to correctly clear the outer pores and skin with a vegetable brush to take away dust and different residue.

Candy potato skins may be loved by themselves or together with the flesh.

Listed below are some scrumptious and straightforward methods to take pleasure in them:

  • baked, boiled, or fried
  • stuffed
  • deep-fried
  • mashed with the flesh
  • as fries or wedges

For many candy potato recipes, it’s pointless to take away the pores and skin. Nonetheless, sure dishes, corresponding to desserts, are finest made with out the skins.


You possibly can eat candy potato skins by themselves or depart them on in most recipes, although desserts often exclude the peel.

Candy potato skins are fit for human consumption and may be simply added to most recipes.

They’re wealthy in fiber, different vitamins, and antioxidants that may assist help a wholesome intestine, enhance emotions of fullness, and stop persistent illness.

If you happen to’re seeking to get probably the most diet out of your candy potato, hold the peel on.

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