Vegetable10 recipes
potatoes.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
small potatoesbaby potatoesMedium Potatoesbatataspudstatersaloo
SERVING
CALORIES
77
PROTEIN
2.0g
CARBS
17.5g
FAT
0.10g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories77kcal—
Protein2.0g4%
Carbohydrates17.5g6%
Fiber2.2g8%
Sugar0.80g2%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water79g—
MINERALS
Sodium6.0mg0%
Potassium421mg9%
Calcium12mg1%
Iron0.80mg4%
Magnesium23mg5%
Phosphorus57mg5%
Zinc0.30mg3%
Copper0.11mg12%
Manganese0.15mg7%
Selenium0.30µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C19.7mg22%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K1.9µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.30mg18%
Folate (B9)16µg4%
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 cup150g
1 oz28.4g
1 lb453.6g
1 piece173g
HEALTH BENEFITS
Why eat it.
- ✓High in potassium which supports heart health and blood pressure
- ✓Good source of Vitamin C for immune system support
- ✓Contains resistant starch which may improve digestive health
- ✓Naturally gluten-free source of complex carbohydrates
- ✓Provides Vitamin B6 essential for brain development and function
COOKING TIPS
In the kitchen.
- 1Leave the skin on whenever possible to retain maximum fiber and nutrients
- 2Start boiling potatoes in cold water to ensure they cook evenly through to the center
- 3Soak cut potatoes in cold water for 30 minutes before frying to remove excess starch for crispier results
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place like a pantry or basement
- Do not refrigerate raw potatoes as cold temperatures turn starch into sugar
- Keep away from onions as they release gases that cause potatoes to sprout faster
FAQ
Frequently asked questions.
How long do potatoes last?
When stored in a cool, dark place, potatoes can last 1 to 2 months. At room temperature, they typically last 1 to 2 weeks.
Can I eat potatoes that have sprouted?
If the potato is still firm, you can cut off the sprouts and eat it. If the potato is shriveled or soft, it should be discarded.
Are green potatoes safe to eat?
No, green skin indicates the presence of solanine, a toxin. Small green spots can be cut away, but if the greening is extensive, discard the potato.
What is the best way to pick a good potato?
Look for potatoes that are firm to the touch, have smooth skin, and are free of sprouts, bruises, or green discoloration.
Can raw potatoes be frozen?
Raw potatoes do not freeze well due to their high water content. They should be blanched or partially cooked before freezing.
What are the best substitutes for potatoes?
Sweet potatoes, cauliflower (for low-carb), parsnips, or turnips are excellent alternatives depending on the dish.
How do I prevent cut potatoes from turning brown?
Place the cut potatoes in a bowl of cold water immediately to prevent oxidation.
Are potatoes high in calories?
Plain potatoes are relatively low in calories (77 per 100g); the high calorie count usually comes from added butter, oil, or cream.
RECIPES
Cook with potatoes.
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