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Oil-free cooked potatoes Calories
Cooked without added oil
CALORIES
GI
POTASSIUM
FIBER
Oil-free cooked potatoes Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Oil-free cooked potatoes Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
13mg · 14% DV
B1
0.11mg · 9% DV
B3
1.44mg · 9% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
22mg · 5% DV
Iodine
3µg · 2% DV
Oil-free cooked potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-free cooked potatoes Processed?
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.
Does Oil-free cooked potatoes Contain Allergens?
No known major allergens
Which Diets Is Oil-free cooked potatoes Good For?
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
Oil-free cooked potatoes Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oil-free cooked potatoes
Oil-free cooked potatoes — Frequently Asked Questions
How can oil-free cooked potatoes be made more flavorful?
Season them while warm with salt, lemon juice or vinegar, garlic, fresh herbs, black pepper, cumin, or paprika. These additions provide flavor without relying on oil or heavy sauces.
Why do boiled potatoes fall apart?
They can break down when cut too small, overcooked, or boiled vigorously. Cooking them whole or in large pieces at a gentle simmer helps them hold their shape.
How long do cooked potatoes keep in the refrigerator?
Refrigerate them in a covered container within two hours of cooking and use them within 3 to 4 days. Potatoes left at room temperature for a long time should not be saved for later.
Can oil-free cooked potatoes be frozen?
Yes, but they may become softer or watery after thawing. Frozen cooked potatoes work best in soups, mash, and casseroles rather than served whole.
What should I eat with oil-free cooked potatoes?
Pair them with protein foods such as eggs, yogurt, fish, chicken, or beans, plus non-starchy vegetables or a salad. This makes the meal more filling and provides a broader range of nutrients.
Are cooked potatoes better before or after a workout?
They can work before exercise as a carbohydrate source for energy, or afterward as part of recovery. After training, combine them with a protein source such as eggs, yogurt, tofu, or lean meat.
Does cooling and reheating potatoes make them healthier?
Cooling cooked potatoes can increase some resistant starch, which may help moderate the blood sugar response for some people. The effect varies with portion size, preparation, and the rest of the meal, and reheating does not necessarily remove it completely.
Do potatoes lose all their vitamins when boiled?
No, but some water-soluble vitamins can move into the cooking water. Boiling potatoes with the skin on and avoiding excessive water and cooking time can reduce losses.
Do potatoes automatically cause weight gain?
No single food automatically causes weight gain; overall intake, portion size, and preparation matter most. Oil-free boiling or steaming is generally a lighter preparation than frying or adding rich sauces.
Who should be cautious with oil-free cooked potatoes?
People managing blood glucose may benefit from moderate portions and from eating potatoes alongside protein and high-fiber vegetables. People on a medically prescribed potassium-restricted diet should ask their clinician or dietitian for individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.