Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🥔
Source of potassium and fiber
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
77
KCAL / 100G
Carbs
17.5g
· 88%
Protein
2.1g
· 11%
Fat
0.1g
· 1%
Fiber
2.2g
Vitamins
Vitamin C
19.7mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.06mg · 7% DV
Minerals
Potassium ⭐
425mg · 13% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 1
Unprocessed
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
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Cutting them too small, boiling them vigorously, or leaving them in the water after cooking can make them break down. Cook them with the skin on in gently simmering water and drain as soon as they are fork-tender.
Cut the pieces evenly, dry them thoroughly, and avoid crowding the tray. A hot oven and a single layer allow moisture to escape and help the surface brown.
Keep cut potatoes submerged in cold water in the refrigerator for a short time. Dry them well before cooking, since excess surface water prevents crisping.
Once cooled, store cooked potatoes in a covered container in the refrigerator and use them within about 3 to 4 days. Cool them promptly rather than leaving them at room temperature for long periods.
Raw potatoes can become watery and soft after freezing. Briefly blanching or cooking them first, then cooling completely before freezing, gives a better texture when reheated.
Pair them with a protein food such as eggs, yogurt, fish, chicken, lentils, or chickpeas. Adding plenty of vegetables also makes the meal more filling and varied.
Cooling cooked potato can increase some resistant starch as the starch structure changes. That may affect digestion and blood-sugar response, although portion size and the rest of the meal still matter.
Plain boiled or baked potato can be a useful pre-workout carbohydrate if it sits comfortably for you. After training, combine it with a protein source such as yogurt or eggs for a more balanced recovery meal.
No. Weight change depends on overall food intake, portions, and preparation, not on one food alone. Boiled or baked potatoes are very different from potatoes cooked in large amounts of oil.
People managing blood sugar should pay attention to portion size, cooking method, and what they eat alongside potatoes. Anyone on a potassium-restricted diet for kidney disease should follow their clinician's or dietitian's individual advice.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.