White Flesh Potatoes with Skin (Raw) – Nutritional Information
White flesh potatoes with skin are a nutritious and versatile food that can be enjoyed in a variety of ways, whether boiled, baked, or mashed. They are a good source of energy, providing essential nutrients like fiber, vitamins, and minerals, all while being low in fat and free from cholesterol. When consumed with the skin on, potatoes offer additional fiber and nutritional benefits. Here’s a detailed breakdown of their nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 69.0 kcal |
| Protein | 1.68 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 15.71 g |
| Fiber | 2.4 g |
| Sugar | 1.15 g |
| Calcium | 9.0 mg |
| Iron | 0.52 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 407.0 mg |
| Sodium | 16.0 mg |
| Zinc | 0.29 mg |
| Copper | 0.116 mcg |
| Manganese | 0.145 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 9.1 mg |
| Thiamin (Vitamin B1) | 0.071 mg |
| Riboflavin (Vitamin B2) | 0.034 mg |
| Niacin (Vitamin B3) | 1.066 mg |
| Vitamin B6 | 0.203 mg |
| Folate | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
- Low in Calories & Fat: White flesh potatoes are relatively low in calories (69 kcal per 100g) and fat (only 0.1g), making them an ideal choice for those looking to maintain a healthy diet.
- High in Potassium: Potatoes are a great source of potassium, which plays an essential role in supporting proper heart function and maintaining healthy blood pressure levels.
- Rich in Fiber: With 2.4 grams of fiber per 100g, these potatoes are an excellent source of dietary fiber, which is crucial for digestive health and can help promote satiety.
- Contains Essential Vitamins and Minerals: Potatoes provide a variety of important nutrients, including vitamin C (9.1 mg per 100g), iron (0.52 mg), and magnesium (21 mg), all of which support immune function, bone health, and overall well-being.
- Supports Skin Health: The presence of vitamin C in potatoes helps with collagen production, which is vital for maintaining healthy skin.
Dietary Preferences & Allergen Information
- Vegan & Vegetarian Friendly: White flesh potatoes are naturally plant-based and suitable for both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, they can be a great addition to gluten-free diets.
- Low in Sodium: With only 16 mg of sodium per 100g, white flesh potatoes are a heart-healthy option for individuals monitoring their sodium intake.
Cooking Advice
For the most nutritional benefit, it’s recommended to cook white flesh potatoes with the skin on, as the skin is rich in fiber and contains a significant amount of vitamins and minerals. Boiling, baking, or roasting are all excellent methods of preparation. You can also use them to make mashed potatoes or enjoy them in salads. However, frying potatoes should be done in moderation, as it can significantly increase the fat content.
Conclusion
White flesh potatoes with skin are not only a delicious and comforting food but also a nutritious option for a variety of dietary needs. Their low calorie and fat content, along with their high fiber, potassium, and vitamin C content, make them an ideal choice for a balanced diet. Incorporating these versatile potatoes into your meals can contribute to improved digestive health, heart function, and overall wellness. Whether you enjoy them as a side dish or in more creative recipes, potatoes with skin are a staple worth including in your culinary repertoire.
