To Peel Potatoes or Not?

I always eat potatoes with their skins on. I once heard that 30% of the vitamins should be under the skin and I also heard that you should peel them? Now what is correct? I’ve been eating potatoes in their skins for years and I’m still alive and feeling good.

Potatoes contain so-called “solanine”, especially in the skin area, which can lead to symptoms of poisoning in larger quantities. Therefore, we generally advise peeling the potatoes better. But the amounts of solanine in potatoes are often so small that eating them with their skins is not a problem. Breeding has also greatly reduced the natural solanine content in commercial potato varieties.

Potatoes form solanine as protection against predators and microorganisms. It is heat-resistant and remains largely intact even when cooking, roasting or deep-frying. It is particularly contained in the peel and in green spots. Peeling the potatoes reduces the solanine content by up to 90 percent. In order to avoid major losses of vitamins and minerals, it makes sense to first boil the potatoes and then peel them. Since part of the solanine is transferred to the cooking water during cooking, this should not be used any further.

The formation of solanine in potatoes is enhanced by light and moisture. Therefore, green or already germinating potatoes are particularly high in solanine. Potatoes should always be stored in a dark and dry place, and any germs and green areas should be completely removed before consumption. If potatoes already taste bitter, they should definitely not be eaten, but discarded.

Slight poisoning is noticeable through gastrointestinal complaints and headaches. At higher intake levels, fever and disturbances of consciousness may occur. Fatal poisoning is very rare in Germany. Slight poisoning, on the other hand, is possible even when eating a large portion of unpeeled potatoes, for example 400 grams of baked potatoes. Children in particular with their lower body weight can reach critical intake values ​​even with normal consumption amounts, for example 200 grams of unpeeled potatoes consumed by a 20 kilogram child.

How to Avoid Excessive Solanine Intake:

• Store potatoes in a cool, dark and dry place (e.g. cellar, pantry). If this is not possible, only buy small quantities of potatoes and use them up quickly.
• Peel or peel potatoes before eating.
• Generously remove green areas and sprout buds or “eyes”.
• Do not continue to use the cooking water.
• As a precaution, do not use old, dried up or sprouting potatoes or potatoes with several green spots.