Iron content is much higher in the skin than in the flesh with the skin contributing 80% or more of this nutrient. The protein content of flesh and skin is even, about 50/50. Potato skins are a rich source of iron. One whole baked potato gives men 57 percent and women 25 percent of their recommended daily intakes, but the skin provides 88 percent of the total amount. You’ll also get 20 percent of the daily intake of potassium and 15 percent of magnesium. Whilst the vitamin C content of regular potatoes cannot be used by the body, the other vitamins and minerals they contain can, including iron - one large potato contains 18% of the daily allowance. Potatoes are incredibly versatile and can be enjoyed baked, mashed or roasted as an accompaniment to meat or fish; they also make a delicious leek and potato soup.Potatoes are a rich source of fiber, iron, vitamin C and vitamin B-6, but to get the most nutrients you’ll need to eat the whole potato. The skin contributes more of some nutrients while the flesh has more of others.The basic type of potatoes is Potatoes, raw, skin, where the amount of vitamin c in 100g is 11.4 mg. 11.4 mg of vitamin c per 100g, from Potatoes, raw, skin corresponds to 19% of the vitamin c RDA. For a typical serving size of 1 skin (or 38 g) the amount of Vitamin C is 4.33 mg.
What part of the potato has iron?
Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI.
How much iron is in a potato skin?
Protein (g)2.14Iron, Fe (mg)0.39Magnesium, Mg (mg)25Phosphorus, P (mg)50Potassium, K (mg)410
Is the skin of a potato good for you?
Yes. Eat the skin to capture all the russet potatoes nutrition. The potato skin has more nutrients than the interior of the potato. It has lots of fiber, about half of a medium potato's fiber is from the skin.
What does potato skin contain?
Potato skin contains B vitamins, vitamin C, iron, calcium, potassium and other nutrients. Potato skin also provides lots of fiber, about 2 grams per ounce. If you eat a medium baked potato, including the skin, you'll get nearly 4 grams of fiber, 2 milligrams of iron and 926 grams of potassium.
Do potatoes have iron in them?
Incorporating potatoes into your diet helps you reach your recommended daily intake of the essential mineral iron -- 8 milligrams daily for men or 18 milligrams for women, according to the Linus Pauling Institute. Most potatoes provide some iron, but iron content varies depending on the variety of potato you choose.
Does the skin of a potato have more nutrients than the flesh?
A potato skin contains significant nutrients, but so does the flesh, and determining which one has more isn’t as straightforward as you might expect. Potatoes are a rich source of fiber, iron, vitamin C and vitamin B-6, but to get the most nutrients you’ll need to eat the whole potato.
Do potatoes have cholesterol in the skin?
The skins of potatoes do not contain cholesterol or a significant amount of fat. If you eat only the skin of your baked potato, you benefit from more protein and fiber than eating the whole potato.
How much vitamin C is in the skin of a potato?
One hundred grams of skins, which is about equal to the skin from two potatoes, has double the amount of seven nutrients, five times more riboflavin, seven times the calcium and 17 times more iron than the same amount of flesh. You would get the same amount of vitamin C from equal portions of the skin and flesh.
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