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Oil-coated air-fryer potatoes
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
145
KCAL / 100G
Carbs
24.1g
· 63%
Protein
2.5g
· 7%
Fat
5.1g
· 30%
Fiber
2.2g
Vitamins
B6
0.27mg · 16% DV
Vitamin C
9.5mg · 11% DV
B3
1.4mg · 9% DV
B1
0.09mg · 8% DV
Minerals
Potassium ⭐
430mg · 13% DV
Phosphorus
61mg · 9% DV
Magnesium
24mg · 6% DV
Calcium
10mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
3.18g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
Cut the potatoes evenly, dry them thoroughly after washing, and arrange them in a single layer with space for air to circulate. Shaking the basket during cooking helps them brown more evenly.
A brief soak in cold water can remove some surface starch and may improve crispness. Drying them very well afterward is essential, or they are more likely to steam than crisp.
Overcrowding the basket, cooking damp potatoes, or using insufficient heat can leave them soft. Cook in batches if needed so hot air can reach all sides.
Choose an oil that tolerates high heat and has a flavor you enjoy, such as olive, avocado, or sunflower oil. Tossing with a light, even coating is enough for browning without making the potatoes greasy.
Adding salt after cooking, or near the end, can help preserve a crisp surface. Add delicate dried herbs and spices late in cooking as well, since they can burn.
They can be a lighter alternative when they are made with less added oil than deep-fried potatoes. They are still a starchy food, so serving them with protein and vegetables makes the meal more balanced.
It is best not to overbrown or burn potatoes, as intense cooking of starchy foods can increase acrylamide formation. Aim for a golden color and discard heavily charred pieces.
Pair them with a protein food such as eggs, fish, chicken, beans, tofu, or a yogurt-based dip, plus a salad or other vegetables. This creates a more filling meal with greater variety.
Before exercise, they can provide carbohydrate when eaten with enough time to digest. After exercise, pair them with a protein-rich food, such as yogurt, eggs, legumes, or lean meat, to support recovery.
Refrigerate leftovers promptly in a covered container rather than leaving them at room temperature for long. Reheating them in the air fryer in a single layer restores crispness better than a microwave.
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Nutrition data compiled from USDA FoodData Central and scientific sources.