Vegetable
microwaved unsalted potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
101
PROTEIN
2.5g
CARBS
21.5g
FAT
0.10g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories101kcal—
Protein2.5g5%
Carbohydrates21.5g8%
Fiber2.2g8%
Sugar1.2g2%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water75g—
MINERALS
Sodium5.0mg0%
Potassium535mg11%
Calcium12mg1%
Iron1.1mg6%
Magnesium28mg7%
Phosphorus70mg6%
Zinc0.35mg3%
Copper0.11mg12%
Manganese0.15mg7%
Selenium0.40µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C13mg14%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K2.0µg2%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.30mg18%
Folate (B9)28µg7%
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 cup156g
1 tablespoon9.8g
1 teaspoon3.3g
1 ml0.7g
1 liter650g
1 piece173g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of potassium, which helps regulate blood pressure and fluid balance.
- ✓Rich in Vitamin C, an antioxidant that supports immune function and skin health.
- ✓Contains Vitamin B6, essential for brain development and function.
- ✓When cooled, develops resistant starch, which acts as a prebiotic to support gut health.
COOKING TIPS
In the kitchen.
- 1Pierce the potato skin multiple times with a fork before microwaving to allow steam to escape and prevent it from bursting.
- 2For even cooking, flip the potato halfway through the microwave time. A medium-sized potato typically takes 5-8 minutes.
- 3To create a fluffy interior, cut the cooked potato open immediately after microwaving to release steam, then fluff the flesh with a fork.
- 4For a crispier skin, brush the microwaved potato with a small amount of oil and place it in a hot oven or air fryer for a few minutes.
STORAGE
Keep it fresh.
- Store raw potatoes in a cool, dark, and well-ventilated place, such as a pantry, for up to 2 months. Avoid refrigeration, which can cause starch to convert to sugar.
- Once microwaved, store the potato in an airtight container in the refrigerator and consume within 3-4 days.
FAQ
Frequently asked questions.
Is microwaved unsalted potato healthy?
Yes, microwaved unsalted potatoes are quite healthy. They are an excellent source of potassium, Vitamin C, and Vitamin B6, supporting blood pressure regulation, immune function, and brain health. Being low in fat and sodium (when unsalted), they can be a nutritious part of a balanced diet.
How many calories and carbs are in a microwaved unsalted potato?
A 100g serving of microwaved unsalted potato contains approximately 101 calories and 21.5g of carbohydrates. It also provides about 2.5g of protein and only 0.1g of fat, making it a relatively low-fat, moderate-calorie carbohydrate source.
Is microwaved unsalted potato good for weight loss?
Microwaved unsalted potatoes can be part of a weight loss diet due to their relatively low-calorie density and high satiety. Their fiber content helps you feel full, and when cooled, they develop resistant starch which can aid in gut health and potentially weight management. However, portion control and avoiding high-calorie toppings are key.
Is microwaved unsalted potato gluten-free and vegan?
Yes, a plain microwaved unsalted potato is naturally gluten-free and vegan. Potatoes are a plant-based vegetable and do not contain any gluten-containing grains or animal products.
Can diabetics eat microwaved unsalted potato?
Diabetics can eat microwaved unsalted potatoes in moderation, but should be mindful of portion sizes as potatoes have a moderate to high glycemic index. Pairing them with protein and fiber can help mitigate blood sugar spikes. Cooling the potato after cooking can also increase resistant starch, which may have a more favorable impact on blood sugar.
How do you microwave a potato?
To microwave a potato, first scrub it clean and pierce it several times with a fork to allow steam to escape. Place it on a microwave-safe plate and microwave on high for 5-10 minutes, depending on size, flipping halfway through. It's done when easily pierced with a fork.
What does a microwaved potato taste like?
A plain microwaved potato has a mild, earthy, and slightly starchy flavor with a soft, fluffy texture. The taste is neutral, making it a versatile base for various seasonings and toppings.
How do you store microwaved potatoes?
Cooked microwaved potatoes should be stored in an airtight container in the refrigerator within two hours of cooking. They can be safely stored for 3-4 days. Reheat thoroughly before eating.
Does microwaving a potato affect its nutritional value compared to other cooking methods?
Microwaving is generally a good method for retaining nutrients in potatoes, often better than boiling, as it uses less water and shorter cooking times. It helps preserve water-soluble vitamins like Vitamin C and B vitamins.
Does microwaved potato contain resistant starch?
Yes, microwaved potatoes, especially when allowed to cool completely after cooking, develop resistant starch. This type of starch acts as a prebiotic, feeding beneficial gut bacteria and potentially improving digestive health and blood sugar regulation.
