Are Potato Skins Healthier Than Fries?

November 8, 2025 •

4 min read

According to a study published by the National Institutes of Health, frequent consumption of fried potatoes appears to be associated with an increased mortality risk, while unfried potatoes are not. This stark finding raises a critical and frequently debated question: are potato skins healthier than fries?

Quick Summary

This article breaks down the nutritional differences between potato skins and french fries, focusing on the critical role that preparation methods play. The analysis covers key nutrient content like fiber and potassium, compares cooking impacts, and reveals why leaving the skin on is the far healthier choice for potato dishes.

Key Points

Deep-frying is the main issue: The preparation method, not the potato itself, is the primary reason why french fries are unhealthy.
Potato skins are nutrient powerhouses: The skin is rich in fiber, potassium, vitamin C, and antioxidants that are lost when peeled.
Fries add unhealthy fat and calories: Deep-frying soaks the potato in oil, dramatically increasing its fat and caloric content.
Acrylamide is a harmful byproduct: High-temperature frying can create this potential carcinogen, which is largely avoided in healthier cooking methods.
Baked or roasted is best: To maximize nutrition and minimize risks, cook potatoes with their skin on via baking, roasting, or microwaving instead of frying.

The Crucial Impact of Preparation

The most significant factor determining whether a potato is healthy or not is not the tuber itself, but how it is prepared. A potato in its raw, whole state is a dense source of carbohydrates, vitamins, and minerals. However, the journey from a whole potato to a plate of french fries involves a process—deep-frying—that fundamentally changes its nutritional profile for the worse. Conversely, consuming the potato with its skin, often baked or roasted, preserves its inherent health benefits.

The Nutritional Power of the Peel

When you peel a potato, you throw away a large portion of its most valuable nutrients. The skin is a nutrient-dense powerhouse, providing substantial amounts of dietary fiber, antioxidants, and key minerals that are crucial for overall health.

Here is what makes potato skins so healthy:

High Fiber Content: The skin contains about half of the potato's total dietary fiber. This fiber aids digestion, promotes satiety, and helps regulate blood sugar levels.
Rich in Potassium: A medium baked potato with the skin contains 620 mg of potassium—more than a medium banana. This mineral is essential for regulating blood pressure and maintaining proper heart function.
Packed with Vitamin C: The skin is a good source of Vitamin C, a powerful antioxidant that supports the immune system.
Antioxidant Benefits: Potato peels are rich in antioxidants, such as phenolic compounds and flavonoids, which combat inflammation and support cellular health. The concentration of these compounds is often higher in the skin than in the flesh, particularly in colored potato varieties.

The Downfall of Deep Frying

French fries are made by peeling, slicing, and deep-frying potatoes in hot oil, a process that adds calories, unhealthy fats, and potentially harmful chemicals. This method transforms a wholesome vegetable into a calorie-dense, low-satiety food.

The key drawbacks of deep-frying include:

Excessive Fat and Calories: Deep-frying causes the potato to absorb a significant amount of oil, drastically increasing its fat and calorie content. A 100g serving of fried potatoes can have nearly four times the calories of a boiled potato.
Formation of Trans Fats: If the oil is reused or heated excessively, it can degrade and produce trans fats, which are harmful to heart health.
Increased Acrylamide: When carbohydrate-rich foods like potatoes are cooked at very high temperatures (above 120°C or 248°F), a chemical called acrylamide can form. This compound is classified as a potential human carcinogen. Frying temperatures often exceed this threshold.
Nutrient Degradation: Heat-sensitive, water-soluble nutrients, including Vitamin C, are significantly degraded or lost during the frying process.

Nutritional Comparison: Baked Potato Skin vs. French Fries

To illustrate the difference, here is a simplified comparison of key nutrients based on typical preparation methods.


Feature	Baked Potato with Skin	Deep-Fried French Fries
Preparation	No added oil (or minimal), no peeling	High-volume, high-temperature oil immersion
Calories	Significantly lower	Significantly higher
Fat	Trace amounts	High fat, potentially containing trans fats
Fiber	High, concentrated in the skin	Lower (peeled before frying)
Potassium	High, concentrated in the skin	Lower (peeled before frying)
Vitamin C	Higher retention	Significantly degraded
Acrylamide	Minimal to none	High levels, especially in darker, crispier fries

Tips for Making Potatoes a Healthier Choice

Instead of opting for unhealthy french fries, you can enjoy the full nutritional potential of potatoes by choosing healthier cooking methods. Consider these alternatives to deep-frying:

Bake or Roast Whole Potatoes: Leave the skin on, rub with a small amount of healthy oil (like olive oil), and season with herbs for a flavorful, nutrient-rich side dish. This method minimizes fat while preserving vitamins and minerals.
Microwave Your Potatoes: Microwaving is one of the fastest and most nutritious ways to cook potatoes, as it minimizes the loss of water-soluble nutrients.
Make Healthy "Fries" at Home: Cut potatoes (skin-on) into wedges or sticks, toss with a minimal amount of olive oil and seasoning, and bake in the oven or an air fryer. This provides the crispy texture of fries without the excessive fat and acrylamide from deep-frying.

Conclusion: The Peel is the Prize

Ultimately, the question of whether potato skins are healthier than fries boils down to the cooking process, not the potato itself. Deep-frying eliminates the health benefits of the potato's skin, adds significant amounts of unhealthy fat, and introduces potentially harmful chemicals. On the other hand, preparing a whole potato with its skin intact—through baking, roasting, or microwaving—offers a low-fat, high-fiber, and vitamin-rich food that supports heart health, digestion, and overall well-being. By choosing to keep the peel and ditch the deep-fryer, you can make a simple yet powerful change for a healthier diet. Fried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort study

Frequently Asked Questions

Yes, eating potato skin is generally safe and highly nutritious. However, you should avoid eating any parts of the potato that have turned green or have sprouts, as these can contain higher levels of toxic glycoalkaloids.

The skin of a medium-sized potato contains about half of its total dietary fiber, making it a valuable source of this nutrient. A medium baked potato with skin has around 2 grams of fiber.

French fries can contain some vitamins and minerals from the potato itself, but the deep-frying process adds significant calories and unhealthy fats while degrading many of the heat-sensitive nutrients. Any remaining benefits are often outweighed by the drawbacks.

The healthiest ways to cook potatoes are methods that don't involve high-temperature oil. Baking, roasting, or microwaving a whole potato with its skin on is recommended, as this preserves the most nutrients.

Acrylamides are chemical contaminants that form in starchy foods cooked at high temperatures, like during deep-frying. They have been classified as a potential human carcinogen, and french fries are a major source.

Yes. To make healthier fries, cut potatoes with the skin on into wedges or sticks, toss with a minimal amount of healthy oil, and bake them in an oven or air fryer instead of deep-frying.

Potassium is an essential mineral that helps regulate blood pressure and supports heart function. Whole potatoes, particularly with the skin, are an excellent source of potassium, containing more than a banana.