Potatoes, Boiled in Skin with Salt (Descrip)
Boiled potatoes with their skins left intact offer a nutritious, hearty option for various dishes. The cooking process preserves their valuable nutrients, while the addition of salt enhances flavor without compromising the natural goodness of the vegetable. These potatoes provide a wealth of essential vitamins and minerals, making them an excellent addition to any balanced diet.
Nutritional Information per 100g Serving
| Nutrient | Amount |
|---|---|
| Energy | 78 kcal |
| Protein | 2.86 g |
| Saturated Fat | 0.026 g |
| Total Fat | 0.1 g |
| Carbohydrates | 17.2 g |
| Dietary Fiber | 3.3 g |
| Sugars | 0.0 g |
| Calcium | 45.0 mg |
| Iron | 6.07 mg |
| Magnesium | 30 mg |
| Phosphorus | 54.0 mg |
| Potassium | 407 mg |
| Sodium | 250 mg |
| Zinc | 0.44 mg |
| Copper | 0.878 mcg |
| Manganese | 1.338 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 5.2 mg |
| Thiamine (Vitamin B1) | 0.032 mg |
| Riboflavin (Vitamin B2) | 0.036 mg |
| Niacin (Vitamin B3) | 1.222 mg |
| Vitamin B6 | 0.239 mg |
| Folate (Vitamin B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This food contains no common allergens, making it a safe and versatile option for most dietary needs. However, it is important to be cautious of any added ingredients such as salt, which may affect individuals on sodium-restricted diets.
Dietary Preferences
- Vegetarian: Suitable for vegetarians.
- Vegan: Suitable for vegans when prepared without dairy-based ingredients.
- Gluten-Free: Naturally gluten-free.
- Low Sodium: For those monitoring their sodium intake, be mindful of the salt added during cooking.
- Low Fat: A low-fat food, ideal for those looking to reduce fat consumption.
- High Fiber: Provides a good amount of fiber, beneficial for digestive health.
Cooking Tips & Advice
When boiling potatoes in their skin, make sure to scrub them well to remove any dirt. Leaving the skin on not only retains more nutrients but also adds flavor and texture to the potatoes. For a lighter dish, reduce or skip adding salt to the cooking water, especially for those who are watching their sodium intake. You can enhance the flavor with fresh herbs, garlic, or a splash of olive oil after boiling.
Conclusion
Boiled potatoes in their skins are a classic and nutritious choice, delivering a range of essential nutrients including potassium, iron, fiber, and vitamin C. Their versatility in both savory and simple dishes makes them a staple in kitchens around the world. Whether enjoyed as a side dish or incorporated into more complex recipes, they are a wholesome, naturally low-fat option to include in your meals.
