Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Raw potatoes contain 58 kcal and 2.6 g of protein per 100 g, making them a low-calorie source of carbohydrates and fiber. Consider adding them to salads or slaws for a crunchy texture and nutritional boost.

potatoes raw skin
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Potatoes, raw, skin

🔥 58 Calories
💪 2.6g Protein
⚡ 12.4g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potatoes, raw, skin
Energy density
Light
58 kcal per 100g
Macro energy profile
Carb-led
17% Protein · 81% Carbohydrates · 1% Fat
Glycemic profile
Medium GI
GI 56 · GL 7
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

58
kcal/100g
Protein
2.6g
Carbohydrates
12.4g
Fat
0.1g
Glycemic Index:
56

About Potatoes, raw, skin

Potatoes, raw with skin, are a versatile tuber belonging to the nightshade family, originating from the Andean region of South America where they have been cultivated for thousands of years. They have become a staple food worldwide due to their adaptability in different climates and their ability to be stored for long periods. Rich in starch, they are often used as a base for many dishes, including mashed potatoes, fries, and salads.

Nutritionally, raw potatoes provide a low-calorie option at about 58 calories per 100 grams, primarily composed of carbohydrates. They contain 2.6 grams of protein and a minimal amount of fat, making them an excellent choice for those looking to maintain a balanced diet. Potatoes are also a good source of dietary fiber, vitamin C, and potassium, contributing to various health benefits, including digestive health and heart health. Their versatility allows them to be incorporated into many meals, enhancing both flavor and nutrition.

Health Benefits

Supports digestive health due to high fiber content.
Provides energy through complex carbohydrates.
Rich in potassium, which helps regulate blood pressure.
Contains antioxidants that may reduce inflammation.
May improve satiety and help with weight management.
Supports muscle function thanks to potassium and magnesium.
Boosts immune function due to vitamin C content.
Aids in recovery after exercise with replenishing carbohydrates.
Supports skin health due to vitamins and minerals.
May help maintain healthy blood sugar levels when consumed in moderation.

Recommended Food Pairings

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Potatoes with Rosemary: The aromatic flavor of rosemary complements the earthiness of potatoes, enhancing their taste while adding potential anti-inflammatory benefits.
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Potatoes and Garlic: Garlic adds a pungent flavor and beneficial compounds that may support heart health, making this combination a flavorful and nutritious choice.
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Potatoes with Greek Yogurt: Using Greek yogurt as a topping provides additional protein and creaminess, transforming a simple potato dish into a more satisfying meal.
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Potatoes and Spinach: Combining potatoes with spinach increases the nutrient density of the dish, adding iron and vitamins while balancing carbohydrates with leafy greens.
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Potatoes with Cheese: Adding cheese offers a savory flavor and additional calcium, though it should be consumed in moderation to keep the dish balanced.

How to Consume

Serving size
150g (about 1 medium potato)
Frequency
2-3 times per week
  • •Wash thoroughly to remove dirt before cooking or consuming.
  • •Consider boiling or baking to retain nutrients instead of frying.
  • •Pair with healthy fats like olive oil for better nutrient absorption.
  • •Use as a base for salads or bowls with vegetables and proteins.
  • •Incorporate into soups and stews for added texture and nutrition.

Selection & Storage

How to choose:

  • ✓Select firm potatoes without any soft spots or blemishes.
  • ✓Look for potatoes with smooth skin and even color.
  • ✓Choose medium-sized potatoes for even cooking.
  • ✓Avoid potatoes with green skin or sprouts, as these may contain toxins.
Storage
Store in a cool, dark, and dry place at temperatures between 45-50°F (7-10°C) with low humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️People with nightshade sensitivities should avoid potatoes.
  • ⚠️Individuals with certain kidney conditions may need to limit potassium intake.
  • ⚠️Excessive consumption of raw potatoes may lead to digestive discomfort.
  • ⚠️Cooking potatoes properly is essential to reduce solanine levels, which can be toxic if consumed in large amounts.

Frequently Asked Questions

How many calories does Potatoes, raw, skin have?

Potatoes, raw with skin contain approximately 58 calories per 100 grams, making them a low-calorie food choice. This calorie content primarily comes from carbohydrates, which provide energy for daily activities.

Is Potatoes, raw, skin healthy?

Yes, raw potatoes with skin are a healthy option as they are low in calories and provide essential nutrients such as vitamin C, potassium, and dietary fiber. Consumed as part of a balanced diet, they can support digestive health and provide energy.

How should Potatoes, raw, skin be stored?

Raw potatoes should be stored in a cool, dark, and dry place, ideally at temperatures between 45-50°F (7-10°C). This helps to prevent sprouting and spoilage. They can also be refrigerated for 5-7 days or frozen for up to 3 months.

What are the benefits of eating Potatoes, raw, skin?

Eating raw potatoes with skin can provide several health benefits, including improved digestive health due to their fiber content, better heart health thanks to potassium, and potential immune support from vitamin C.

How much Potatoes, raw, skin can I eat per day?

It is generally recommended to consume around 150 grams (about 1 medium potato) of raw potatoes with skin, 2-3 times per week, as part of a balanced diet to ensure adequate nutrient intake without excess carbohydrates.

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