Vegetable
canned unsalted potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
60
PROTEIN
1.4g
CARBS
13.6g
FAT
0.20g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories60kcal—
Protein1.4g3%
Carbohydrates13.6g5%
Fiber2.4g9%
Sugar0.59g1%
Total fat0.20g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water84.3g—
MINERALS
Sodium5.0mg0%
Potassium229mg5%
Calcium5.0mg0%
Iron1.3mg7%
Magnesium14mg3%
Phosphorus28mg2%
Zinc0.28mg3%
Copper0.06mg7%
Manganese0.12mg5%
Selenium0.90µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C5.1mg6%
Vitamin D0µg0%
Vitamin E0.05mg0%
Vitamin K1.5µg1%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.92mg6%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.19mg11%
Folate (B9)6.0µg2%
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.
- ✓Good source of potassium, which is crucial for blood pressure regulation and heart health.
- ✓Provides a convenient source of carbohydrates for energy, with a softer texture that is easy to digest.
- ✓The unsalted version is very low in sodium, making it an excellent choice for sodium-restricted diets.
- ✓Contains Vitamin C, an antioxidant that supports immune function and collagen production.
COOKING TIPS
In the kitchen.
- 1Drain and rinse the potatoes before use to remove excess starch and any metallic taste from the can.
- 2Since they are fully cooked, add them near the end of cooking time for soups, stews, and curries to prevent them from becoming mushy.
- 3For quick roasted potatoes, pat them thoroughly dry, toss with oil and spices, and roast at 400°F (200°C) until golden and crispy.
- 4Mash them directly from the can with butter, milk, or herbs for incredibly fast mashed potatoes or as a base for potato salad.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry for up to 2-5 years, checking the expiration date.
- Once opened, transfer any unused potatoes and their liquid to an airtight container and refrigerate for 3-4 days.
FAQ
Frequently asked questions.
Are canned unsalted potatoes healthy?
Yes, canned unsalted potatoes are a healthy and convenient vegetable. They are a good source of potassium for heart health and Vitamin C for immune support, while being naturally low in fat and free from added sodium.
How many calories and carbs are in canned unsalted potatoes?
A 100g serving provides approximately 60 calories and 13.6g of carbohydrates. They also contain about 1.4g of protein and a negligible 0.2g of fat, making them a low-fat energy source.
Are canned potatoes good for weight loss?
Canned potatoes can be beneficial for weight loss because they are relatively low in calories and fat-free. Their carbohydrate content provides satiety, helping you feel full longer, especially when prepared without heavy oils or butter.
Are canned unsalted potatoes gluten-free and vegan?
Yes, they are naturally both gluten-free and vegan. Since they are processed with only water and no additives or animal products, they are safe for individuals with celiac disease or those following a plant-based diet.
Are canned potatoes keto-friendly?
No, canned potatoes are generally not keto-friendly. With 13.6g of carbohydrates per 100g, they are high in starch and can easily exceed the daily carb limits required to maintain ketosis.
How do you cook canned unsalted potatoes?
Since they are pre-cooked, you only need to heat them. They are excellent for quick pan-frying to get a crispy skin, adding to stews and soups at the end of cooking, or tossing into a cold potato salad.
Do I need to rinse canned potatoes before using them?
It is highly recommended to drain and rinse canned potatoes. Rinsing removes the canning liquid and excess surface starch, which improves the texture and removes any potential 'tinny' taste from the can.
What do canned potatoes taste like compared to fresh?
Canned potatoes have a very mild, neutral flavor and a much softer, more uniform texture than fresh potatoes. Because they are unsalted, they act as a blank canvas and easily absorb the flavors of the seasonings or sauces they are cooked with.
How long do canned potatoes last once opened?
Once the can is opened, transfer the potatoes to a glass or plastic airtight container. They will stay fresh in the refrigerator for 3 to 4 days; never store them in the original open metal can as it can affect the flavor and safety.
Why should I choose unsalted canned potatoes over regular ones?
Unsalted versions are ideal for those monitoring their sodium intake for heart health or blood pressure management. They provide the same potassium and Vitamin C benefits as regular canned potatoes without the high salt content found in standard brines.
