Red Flesh Potatoes (Raw)
Red flesh potatoes, with their smooth, vibrant red skins, are a nutritious and versatile ingredient for a variety of dishes. These potatoes are not only a great source of energy, but they also offer an impressive array of essential nutrients, including vitamins, minerals, and dietary fiber. Whether boiled, baked, or mashed, red flesh potatoes provide a light yet hearty base for meals, making them a popular choice for healthy, everyday cooking.
Nutritional Information (Per 100g of Raw Red Flesh Potato)
| Nutrient | Amount |
|---|---|
| Energy | 70.0 kcal |
| Protein | 1.89 g |
| Fat | 0.14 g |
| Saturated Fat | 0.035 g |
| Carbohydrates | 15.9 g |
| Fiber | 1.7 g |
| Sugar | 1.29 g |
| Calcium | 10.0 mg |
| Iron | 0.73 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 61.0 mg |
| Potassium | 455.0 mg |
| Sodium | 18.0 mg |
| Zinc | 0.33 mg |
| Copper | 0.134 µg |
| Manganese | 0.141 mg |
| Selenium | 0.5 µg |
| Vitamin C | 8.6 mg |
| Thiamin (B1) | 0.081 mg |
| Riboflavin (B2) | 0.031 mg |
| Niacin (B3) | 1.149 mg |
| Vitamin B6 | 0.17 mg |
| Folate | 18.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Red flesh potatoes do not contain common allergens such as gluten, dairy, eggs, or nuts, making them a suitable choice for those with food sensitivities or allergies. However, as with all foods, it is important to check for cross-contamination if you have severe allergies to other substances.
Dietary Preferences
- Vegetarian: Red flesh potatoes are entirely plant-based, making them a great option for vegetarians and vegans.
- Gluten-Free: Naturally free of gluten, red flesh potatoes are safe for individuals with celiac disease or gluten intolerance.
- Low-Fat: With only 0.14 grams of fat per 100g, red flesh potatoes are an excellent choice for those following a low-fat diet.
- Low-Sodium: With just 18 mg of sodium per 100g, these potatoes are suitable for low-sodium diets.
- High in Fiber: The 1.7 grams of dietary fiber per 100g contribute to digestive health and help maintain stable blood sugar levels.
- Rich in Potassium: With 455 mg of potassium per 100g, red flesh potatoes help maintain healthy blood pressure levels.
Culinary Advice
Red flesh potatoes are incredibly versatile, making them a staple in many kitchens. They can be roasted, boiled, mashed, or even made into potato salads. When preparing red flesh potatoes, it’s important to leave the skins on to retain the nutritional benefits and flavor they provide. The skins are an excellent source of fiber and contain additional vitamins and minerals.
To enhance their natural flavor, try roasting red flesh potatoes with a drizzle of olive oil, garlic, and your favorite herbs. They also pair well with a variety of dips, making them a great addition to appetizers or party platters.
Conclusion
Red flesh potatoes offer a nutrient-dense and adaptable addition to any meal. Rich in potassium, fiber, and essential vitamins, they provide a natural source of energy while being low in calories and fat. Whether you’re cooking a hearty stew or preparing a simple side dish, red flesh potatoes are a wholesome choice that will add flavor, texture, and nutritional value to your culinary creations.
