Vegetable
canned potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
65
PROTEIN
1.5g
CARBS
14.5g
FAT
0.10g
FIBER
1.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories65kcal—
Protein1.5g3%
Carbohydrates14.5g5%
Fiber1.6g6%
Sugar0.50g1%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water82g—
MINERALS
Sodium240mg10%
Potassium260mg6%
Calcium10mg1%
Iron0.70mg4%
Magnesium15mg4%
Phosphorus35mg3%
Zinc0.25mg2%
Copper0.10mg11%
Manganese0.10mg4%
Selenium0.30µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C7.5mg8%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K0.50µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.02mg2%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.15mg9%
Folate (B9)8.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Convenient source of potassium, which is important for blood pressure regulation and heart health.
- ✓Provides quick energy from carbohydrates, making them useful for easily digestible meals.
- ✓Contains some resistant starch, especially if cooled after heating, which can benefit gut health by feeding beneficial bacteria.
- ✓Offers a source of Vitamin C, an antioxidant that supports immune function, though levels are lower than in fresh potatoes.
COOKING TIPS
In the kitchen.
- 1Rinse canned potatoes under cold water before use to remove excess sodium from the canning liquid.
- 2Since they are pre-cooked, they only need to be heated through. Add them to soups, stews, or curries during the last 5-10 minutes of cooking.
- 3For crispy roasted potatoes, drain and pat them very dry, toss with oil and seasonings, and roast at a high temperature (400°F / 200°C) until golden brown.
- 4Mash them for a quick side dish; simply drain, heat, and mash with butter, milk, or a non-dairy alternative.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry for up to 2-5 years.
- After opening, transfer unused potatoes to an airtight glass or plastic container and refrigerate for up to 3-4 days.
FAQ
Frequently asked questions.
Are canned potatoes healthy?
Yes, canned potatoes are a healthy and convenient vegetable option. They are a good source of potassium for heart health and provide Vitamin C to support the immune system, all while being naturally low in fat and cholesterol.
How many calories and carbs are in canned potatoes?
Per 100g serving, canned potatoes contain approximately 65 calories and 14.5g of carbohydrates. They also provide about 1.5g of protein and a negligible 0.1g of fat, making them a moderate-calorie energy source.
Are canned potatoes keto-friendly?
No, canned potatoes are not considered keto-friendly. With 14.5g of carbohydrates per 100g, they are high in starch and can easily exceed the daily carb limits required to maintain ketosis.
Are canned potatoes gluten-free?
Yes, canned potatoes are naturally gluten-free. Most brands only include potatoes, water, and salt; however, individuals with Celiac disease should still check labels for potential cross-contamination or additives.
Do I need to cook canned potatoes?
Canned potatoes are pre-cooked during the canning process, so they are safe to eat straight from the can. However, most people prefer to heat them, pan-fry them for a crispy texture, or roast them to improve their flavor.
Should I rinse canned potatoes before using them?
It is highly recommended to drain and rinse canned potatoes under cold water. This helps remove excess sodium used for preservation and eliminates the starchy, metallic-tasting liquid from the can.
How do you store leftover canned potatoes?
Once opened, you should never store potatoes in the original metal can. Transfer them to an airtight glass or plastic container and keep them in the refrigerator, where they will stay fresh for 3 to 4 days.
Are canned potatoes good for weight loss?
Canned potatoes can be a helpful part of a weight loss diet because they are low in fat and provide a sense of fullness. To keep them diet-friendly, avoid cooking them in heavy oils or topping them with high-calorie ingredients like butter and cheese.
What are the health benefits of the resistant starch in canned potatoes?
Canned potatoes contain resistant starch, which acts as a prebiotic to feed beneficial gut bacteria. This can improve digestive health and may help regulate blood sugar levels, especially if the potatoes are cooled after heating.
Can I freeze canned potatoes?
Freezing canned potatoes is not recommended as it significantly alters their texture. The high water content causes them to become mushy, watery, or grainy once thawed and reheated.
