Some of us don't like potato skins, but we still hear our mothers' voice when we leave it on the plate: "A potato's nutrients are all in the skin." While there's some basis to the statement -- potato skin is rich in fiber and other nutrients -- that's not the whole story [source: Academy of Nutrition and Dietetics].
Truth is, only about 20 percent of the potato's nutrition is found on the skin [source: U.S. Potato Board]. The skin of a medium potato contains 920 milligrams of potassium and 3.6 grams of fiber, while the flesh (without the skin) still offers 676 milligrams of potassium (more than a banana) and 2.6 grams of fiber [source: Flipse]. Not too bad, right?
Plus, the flesh of the potato contains vitamins C, K and B6, as well as a healthy dose of niacin and thiamin. A medium potato's flesh also has magnesium, phosphorus, copper, manganese, zinc, riboflavin and folate -- all for less than 150 calories [source: Self].