Does Potato Without Skin Have Vitamin C? Yes, But Less

January 1, 2026 •

3 min read

While the potato skin contains some nutrients, the majority of the potato's valuable potassium and vitamin C is actually found in its flesh. This means that a peeled potato will still provide a good dose of vitamin C, although peeling does result in a reduction of the overall amount.

Quick Summary

A peeled potato still contains vitamin C, as most of this nutrient is in the flesh rather than the skin. However, the total vitamin C content is lower than an unpeeled potato, and the cooking method significantly impacts how much of the remaining vitamin C is retained.

Key Points

Vitamin C is primarily in the flesh: Most of the potato's vitamin C is in its main body, not the skin.
Peeling reduces but does not eliminate vitamin C: While some vitamin C is lost when you peel a potato, a significant amount remains in the flesh.
Boiling causes the most vitamin C loss: Cooking method is a major factor, and boiling, especially after peeling, leaches the most vitamin C into the water.
Baking and microwaving preserve more nutrients: These quicker, water-free cooking methods are better for retaining the potato's vitamin C content.
Potato skin contains most of the fiber: The skin is a major source of fiber, and its removal is the most significant nutritional trade-off when peeling.
Peeled potatoes are still nutritious: Even without the skin, potatoes are a healthy source of carbohydrates, potassium, and vitamin C.

Is all the vitamin C in the potato skin?

It is a common misconception that most of a potato's nutrients are concentrated in its skin. For vitamin C, this is not the case. Research from Potatoes USA indicates that the majority of a potato's vitamin C is found within the starchy flesh. The skin contains a small portion, so while peeling does remove some vitamin C, the peeled potato is still a viable source of the nutrient.

The real nutritional impact of peeling

While the vitamin C loss is less drastic than some believe, peeling does remove a significant portion of other key nutrients. The most notable loss is dietary fiber, with estimates suggesting that half or more of the fiber content is found in the skin. Other nutrients like potassium are also affected, though they are also predominantly located in the flesh. This highlights that a peeled potato remains nutritious, but an unpeeled one offers a more complete nutritional profile, particularly in terms of fiber.

How cooking affects vitamin C levels

It's not just peeling that influences a potato's vitamin C content; the cooking method plays a crucial role as well. Vitamin C is water-soluble and heat-sensitive, which means it can leach out into cooking water or be destroyed by high temperatures. The longer and hotter the cooking process, the greater the potential loss. Therefore, preparation method is arguably more important for vitamin C retention than simply peeling.

Best cooking practices to maximize nutrients

To retain the most vitamin C, it is best to cook potatoes quickly with minimal water. Microwaving or baking, especially with the skin on, is one of the best methods for nutrient preservation. Boiling, particularly if the potatoes are peeled and boiled for a long time, results in the highest vitamin C losses as the nutrient leaches into the water.

Comparison Table: Peeled vs. Unpeeled Potato Nutrition


Nutrient	Peeled Potato (Cooked)	Unpeeled Potato (Cooked)	Key Difference
Vitamin C	Lower amount, but still a source	Higher amount, excellent source	Moderate reduction upon peeling
Dietary Fiber	Significantly lower amount	High amount, good source	Major loss upon peeling
Potassium	Good amount, still rich	Higher amount, very rich source	Moderate reduction upon peeling
Carbohydrates	Similar content	Similar content	Negligible difference
Iron	Small amount	Slightly more in the skin	Minor difference

How to maximize vitamin C intake from potatoes

For those looking to get the most vitamin C from their potatoes, the best strategy is to cook them with the skin on. If you must peel, doing so just before cooking and using a method that doesn't involve boiling can help preserve the remaining vitamin C. Storage is another factor; potatoes lose vitamin C over time, so using them sooner after purchase is better.

To make the most of your potatoes, consider these tips:

Wash thoroughly: If you plan to eat the skin, scrub the potato well under running water to remove any dirt.
Bake or microwave: These methods expose the potato to less water and less heat for a shorter period compared to boiling, minimizing nutrient loss.
Steam instead of boil: Steaming cooks food with less water, which helps retain water-soluble vitamins like vitamin C.
Cook quickly: Overcooking will destroy more vitamins, so cook only until tender.
Use cooking liquid: If you do boil peeled potatoes, use the cooking liquid for a soup or sauce to reclaim some of the leached nutrients.

Conclusion: Peeled potatoes are still healthy, just less so

In summary, potatoes without their skin absolutely contain vitamin C, and a substantial amount of it. The majority of the vitamin C is located in the flesh, not the skin. However, peeling does result in a reduction of the overall nutrient content, particularly fiber and a portion of the vitamin C. The preparation and cooking method can have a more significant impact on the final vitamin C level than the peeling itself, so opt for baking or microwaving to preserve the most nutritional value. Both peeled and unpeeled potatoes remain a healthy and versatile part of a balanced diet.

Frequently Asked Questions

Yes, a peeled potato is still a good source of vitamin C because the majority of the vitamin is found in the flesh of the potato, not just the skin.

While the exact amount can vary, one study found that a medium potato contains 27 mg of vitamin C with the skin and loses about 4.5 mg when peeled.

Boiling significantly reduces vitamin C content, but it does not destroy all of it. Peeling before boiling increases the loss further due to the nutrient leaching into the water.

Baking and microwaving are the best methods for preserving vitamin C because they involve less water and shorter cooking times compared to boiling.

No, this is a myth. While the skin does contain fiber and some other nutrients, the bulk of the vitamin C and potassium is in the flesh.

A peeled potato is still very healthy, but an unpeeled one offers a more complete nutritional profile, particularly with more dietary fiber.

Yes, you can. While some potassium is lost with the skin, most of it is located in the flesh, so a peeled potato is still a good source of this mineral.