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Oil-free grilled potato with potassium and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
93
KCAL / 100G
Carbs
21.2g
· 89%
Protein
2.5g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
421mg · 12% DV
Phosphorus
57mg · 8% DV
Magnesium
23mg · 5% DV
Iodine
3µg · 2% 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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
The oven usually gives more even cooking, with a lightly crisp exterior and soft center. In a pan, they need more turning and can brown too quickly.
Soaking the cut potatoes briefly and drying them well can reduce excess surface starch. Cooking them in a single layer without overcrowding also helps them crisp up.
Cooking them too long at very high heat can scorch the outside and create a bitter taste. More moderate heat and turning them during cooking helps prevent this.
Cooked wedges generally keep for 3 to 4 days in an airtight container in the refrigerator. Reheating in the oven or air fryer usually preserves texture better than microwaving.
Yes, they can be frozen after cooking. The texture may soften slightly after thawing, so reheating from frozen in the oven or air fryer often works best.
Because they provide carbohydrates, they can work before exercise for energy or after exercise to help replenish glycogen. Pairing them with a protein source makes the meal more balanced.
No, eating them at night does not automatically cause weight gain. Portion size, total daily intake, and rich sauces or sides matter more.
They pair well with protein-rich foods such as yogurt-based dips, beans, eggs, or grilled tofu. Adding a salad or other vegetables can make the meal more filling and balanced.
Cooking them with the skin on gives a more rustic texture and can be a practical option if the potatoes are washed well. The skin can also help the wedges hold together a bit better during cooking.
People managing blood sugar may want to pay closer attention to portion size and what they eat with them. Heavily salted or sauce-covered wedges may also be less suitable for those with blood pressure or digestive concerns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.