Potatoes (Canned Solids in Liquids) – Nutritional Information & Ingredients
Potatoes, when canned in liquids, offer a convenient and versatile ingredient for a variety of dishes. These tender, ready-to-use potatoes retain a satisfying texture and are rich in essential nutrients, making them a great choice for quick meal preparation. Whether you’re adding them to soups, stews, casseroles, or as a side dish, canned potatoes provide both nutritional value and ease of use.
Ingredients:
- Potatoes
- Water (in the liquid canning solution)
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 44.0 kcal |
| Protein | 1.2 g |
| Total Fat | 0.11 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 9.89 g |
| Fiber | 1.4 g |
| Sugars | 0.0 g |
| Calcium | 39.0 mg |
| Iron | 0.72 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 22.0 mg |
| Potassium | 205.0 mg |
| Sodium | 217.0 mg |
| Zinc | 0.39 mg |
| Copper | 0.07 mcg |
| Manganese | 0.071 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 7.6 mg |
| Thiamin (B1) | 0.034 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.889 mg |
| Vitamin B6 | 0.137 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Allergens: Potatoes are naturally free from common allergens such as dairy, gluten, nuts, and soy. However, be mindful that some canned potato products may contain added preservatives or sodium, so it’s essential to check the label for specific information.
Dietary Preferences:
- Vegan-Friendly: Yes, potatoes are plant-based and suitable for those following a vegan or vegetarian diet.
- Gluten-Free: Potatoes are naturally gluten-free and can be safely consumed by individuals with celiac disease or gluten sensitivity.
- Low-Fat: With a minimal fat content, canned potatoes are a good choice for those following low-fat or heart-healthy diets.
- Low-Sodium: While canned potatoes may have added sodium, choosing no-salt-added versions can provide a lower-sodium option for those monitoring their intake.
- Kosher: Potatoes are typically kosher, but it’s always recommended to check certification on the product packaging.
Advice:
Canned potatoes are an excellent pantry staple, offering convenience without sacrificing nutrition. They are particularly helpful for busy weeknights or when you’re short on time but still want to prepare a wholesome meal. Use them as a base for mashed potatoes, incorporate them into casseroles, or mix them with vegetables and seasoning for a quick, nutritious side dish. For those looking to reduce sodium intake, opting for a “no salt added” version is always a smart choice.
Conclusion:
Whether you’re cooking for a family or meal prepping for the week, canned potatoes provide an easy, nutritious ingredient that can be used in a wide variety of recipes. With their balanced profile of carbohydrates, protein, fiber, and essential vitamins and minerals, canned potatoes are a versatile addition to any meal plan. Their low fat and gluten-free nature make them suitable for a range of dietary preferences, while their easy preparation ensures a hassle-free cooking experience.
