Raw Potatoes with Skin: Nutritional Information
Raw potatoes with the skin on are not only a versatile ingredient in countless dishes but also pack a surprising nutritional punch. Whether roasted, boiled, or mashed, they serve as an excellent base for both simple and elaborate recipes. Here’s an in-depth look at the nutritional profile of raw potatoes, making them a worthy addition to your next meal.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 58 kcal |
| Protein | 2.57 g |
| Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 12.44 g |
| Fiber | 2.5 g |
| Sugar | 0.0 g |
| Calcium | 30.0 mg |
| Iron | 3.24 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 38.0 mg |
| Potassium | 413.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.35 mg |
| Copper | 0.423 mcg |
| Manganese | 0.602 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 11.4 mg |
| Thiamine (Vitamin B1) | 0.021 mg |
| Riboflavin (Vitamin B2) | 0.038 mg |
| Niacin (Vitamin B3) | 1.033 mg |
| Vitamin B6 | 0.239 mg |
| Folate (Vitamin B9) | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Raw potatoes, particularly with the skin on, are generally considered safe for most individuals. However, people with allergies to nightshades (a group of plants that includes potatoes, tomatoes, and eggplant) may need to avoid consuming them. Potatoes do not contain any common allergens like dairy, gluten, or nuts, making them a good choice for various dietary preferences.
Dietary Preferences
- Vegetarian & Vegan: Potatoes are entirely plant-based, making them suitable for both vegetarian and vegan diets.
- Gluten-Free: Potatoes are naturally gluten-free, providing a safe option for individuals with gluten intolerance or celiac disease.
- Low-Fat: With just 0.1g of fat per 100g, raw potatoes are considered a low-fat food and can be included in low-fat meal plans.
- Low-Sodium: With only 10 mg of sodium per 100g, potatoes are a great choice for those watching their sodium intake.
- Diabetic-Friendly: While potatoes contain carbohydrates, they have a relatively low glycemic index when consumed with the skin, making them a better option for people managing their blood sugar levels.
Health Benefits
Raw potatoes with the skin on are an excellent source of dietary fiber, providing 2.5 grams per 100 grams. This fiber helps support digestion and can contribute to maintaining a healthy weight by promoting feelings of fullness. Potatoes are also rich in potassium, which plays a vital role in regulating blood pressure and supporting heart health. Furthermore, the vitamin C content (11.4 mg per 100g) helps to boost the immune system and promotes healthy skin.
Raw potatoes are also packed with essential vitamins and minerals like vitamin B6, iron, and magnesium. Vitamin B6 is crucial for brain function and the production of red blood cells, while magnesium supports muscle function and bone health. The iron content helps in the production of hemoglobin, ensuring proper oxygen delivery throughout the body.
Cooking Tips and Advice
When preparing raw potatoes with the skin on, ensure you scrub them thoroughly to remove any dirt. The skin is packed with nutrients, so keeping it on during cooking is recommended for maximum health benefits. For a tasty, nutritious dish, try roasting them with olive oil, garlic, and herbs, or incorporate them into a hearty potato salad for a satisfying side dish. If you’re boiling potatoes, make sure to keep the skin on to preserve the nutrients.
Conclusion
Raw potatoes with skin are a nutrient-dense, versatile food that can be easily incorporated into a wide range of dishes. Their high fiber, potassium, and vitamin content make them a great choice for anyone looking to boost their nutrient intake, while their low-fat, gluten-free, and diabetic-friendly properties make them suitable for various dietary needs. Whether enjoyed as a simple side dish or a main course, potatoes are a must-have in your kitchen for both taste and nutrition.
