Potatoes (Boiled, Cooked in Skin with Salt) – Nutritional Information
Potatoes are one of the most versatile and beloved foods across the globe, often enjoyed in various forms and cuisines. When boiled and cooked with their skin on, potatoes retain a high amount of their nutritional value, making them an excellent choice for a wholesome and satisfying side dish or main course component. With a naturally earthy taste and a hint of salt, this preparation offers both flavor and essential nutrients.
Ingredients Information:
- Description: Potatoes (boiled and cooked in skin with salt) are a simple yet nutrient-packed food option. The cooking process preserves the fiber and other beneficial compounds found in the potato skin, contributing to a richer taste and more satisfying texture.
- Preparation Method: The potatoes are typically washed thoroughly, boiled until tender, and served with a sprinkle of salt to enhance their natural flavor. This method retains the potato’s essential nutrients and provides a hearty and healthy meal option.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 87 kcal |
| Protein | 1.87 g |
| Fat | 0.1 g |
| Saturated Fats | 0.026 g |
| Carbohydrates | 20.13 g |
| Fiber | 2.0 g |
| Sugar | 0.91 g |
| Calcium | 5.0 mg |
| Iron | 0.31 mg |
| Magnesium | 22 mg |
| Phosphorus | 44.0 mg |
| Potassium | 379 mg |
| Sodium | 240 mg |
| Zinc | 0.3 mg |
| Copper | 0.188 mcg |
| Manganese | 0.138 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 13.0 mg |
| Thiamine (Vitamin B1) | 0.106 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 1.439 mg |
| Vitamin B6 | 0.299 mg |
| Folate (Vitamin B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Potatoes are naturally free from common allergens such as gluten, dairy, and nuts. However, cross-contamination can occur in environments where allergenic ingredients are present. Always ensure the preparation area is properly cleaned if you have concerns about allergens.
Dietary Preferences:
This dish is suitable for a wide range of dietary needs, making it an excellent choice for various diets, including:
- Vegetarian: Potatoes are naturally plant-based, making them ideal for vegetarians.
- Vegan: As a plant-based food, this recipe is completely vegan-friendly.
- Gluten-Free: Potatoes are naturally gluten-free, offering a safe option for those with celiac disease or gluten sensitivity.
- Low-Fat: With only 0.1g of fat per serving, this recipe is perfect for those following a low-fat diet.
- High in Fiber: The inclusion of potato skin helps increase the fiber content, beneficial for digestive health.
Cooking Advice:
While boiled potatoes are delicious on their own, you can enhance their flavor with a variety of additions, such as herbs like rosemary, thyme, or parsley, a dash of olive oil, or a sprinkle of black pepper. For a more robust flavor, try roasting them after boiling or adding them to salads. The skin is rich in fiber, so don’t be tempted to peel it off—it’s the healthiest part!
Conclusion:
Boiled potatoes, cooked in their skin with a light sprinkle of salt, offer a nutritious, tasty, and versatile addition to any meal. Whether served as a side dish or incorporated into salads or other recipes, they provide essential vitamins and minerals, especially potassium, vitamin C, and dietary fiber. This simple dish supports a healthy diet, ensuring you get the maximum benefit from this everyday ingredient.
