Not only does a potato skin contain important diet staples, like fiber and vitamins, it helps the potato retain its essential nutrients when cooked. While most of the nutrients are in the potato, the skin does provide some nutrition. If you are making potato skins loaded with sour cream, cheese, bacon and other goodies, you can expect the potato's nutritional value to be minimized.
Natural Fiber
The potato skin is a great source of natural fiber, according to the Washington State Potato Commission. A single potato skin (58g) contains 18 percent of the dietary fiber that is recommended each day. The Mayo Clinic states that fiber is essential for a balanced and healthy diet. In addition to helping normalize the flow of digestion, fiber can lower your risk of heart problems and diabetes.
Vitamin C
According to Nutrition Data, a serving of potato skin contains 13 percent of the daily recommended amount of vitamin C.The Potato Commission points out that the skin helps hold in vitamins that would otherwise be lost during cooking. When cooked with the skin, a potato provides 45 percent of the daily recommended intake for vitamin C.
Potassium
The skin contains potassium, and also helps the potato retain potassium while it is cooked. One potato with the skin on contains 620mg of potassium. This is equal to the amount in a banana or a serving or spinach or broccoli.
Iron
A potato skin contains a good amount of Iron, notes Nutrition Data. A potato skin contains 23 percent of the daily recommended amount of iron. Iron transports oxygen throughout the body and is necessary for proper functioning of the liver and the immune system.
Copper
Potato skins also contain 24 percent of the recommended daily copper intake. While only small amounts of copper are required each day, it plays an important role in oxygen transportation and hormone production.
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