White Flesh Potatoes with Skin (Baked)
White flesh potatoes with skin are a nutrient-dense food that offers a variety of health benefits. When baked, these potatoes retain much of their natural goodness and become an excellent addition to many meals. They are rich in carbohydrates, provide a moderate amount of protein, and are an excellent source of potassium, making them a great choice for supporting heart health and maintaining proper muscle function.
The skin of the potato is especially beneficial, as it contains fiber and many of the vitamins and minerals found in the potato, including vitamin C, magnesium, and iron. Incorporating potatoes with skin into your diet can help improve digestion, regulate blood sugar, and boost the immune system due to their vitamin and mineral content.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 94 kcal |
| Protein | 2.1 g |
| Fat | 0.15 g |
| Saturated Fat | 0.022 g |
| Carbohydrates | 21.08 g |
| Fiber | 2.1 g |
| Sugar | 1.53 g |
| Calcium | 10 mg |
| Iron | 0.64 mg |
| Magnesium | 27 mg |
| Phosphorus | 75 mg |
| Potassium | 544 mg |
| Sodium | 7 mg |
| Zinc | 0.35 mg |
| Copper | 0.127 mcg |
| Manganese | 0.189 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 12.6 mg |
| Thiamine (B1) | 0.048 mg |
| Riboflavin (B2) | 0.043 mg |
| Niacin (B3) | 1.528 mg |
| Vitamin B6 | 0.211 mg |
| Folate | 38 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
White flesh potatoes with skin are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. They do not contain common allergens like dairy, eggs, nuts, or soy. However, if they are prepared with added ingredients such as butter or cheese, those allergens should be taken into consideration.
Dietary Preferences
- Vegetarian: Suitable for vegetarians as they contain no animal-derived ingredients.
- Vegan: Suitable for vegans when prepared without any animal products.
- Gluten-Free: Naturally gluten-free, making them an excellent option for those with gluten intolerance or celiac disease.
- Low-Sodium: Naturally low in sodium, making them a great option for those following a low-sodium diet.
- Diabetic-Friendly: With their moderate carbohydrate content and high fiber content, white flesh potatoes can fit into a diabetic-friendly diet when consumed in moderation.
Advice
To maximize the nutritional benefits of white flesh potatoes, it is best to bake them with their skin on. The skin is rich in fiber and essential nutrients, so you don’t want to miss out on these benefits by peeling the potatoes. If you’re aiming to keep the dish lighter, opt for roasting or baking without heavy fats. Pairing baked potatoes with a lean protein, such as chicken or fish, and a side of vegetables can create a well-balanced, nutrient-packed meal.
Conclusion
White flesh potatoes with skin are an affordable, versatile, and nutritious food that can be enjoyed in a variety of ways. Whether baked, roasted, or mashed, these potatoes provide an excellent source of essential vitamins and minerals that support overall health. They’re a great choice for anyone looking to enjoy a hearty, filling food that can complement a wide range of dietary needs.
