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Oven-roasted potatoes with spices; source of fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
110
KCAL / 100G
Carbs
22.5g
· 76%
Protein
2.3g
· 8%
Fat
2.2g
· 16%
Fiber
2.5g
Vitamins
B6
0.23mg · 14% DV
Vitamin C
10mg · 11% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
420mg · 12% DV
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% 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
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Cut the potatoes evenly, dry them thoroughly, avoid overcrowding the tray, and use a fully preheated oven. Turning them once during cooking helps the surfaces brown more evenly.
They often steam when the pan is overcrowded, the potatoes are still wet, or the oven is not hot enough. Spread them in a single layer with space between the pieces.
Salt, oil, and sturdy dried spices can go on before roasting. Add delicate or easily scorched seasonings, such as garlic powder or paprika, later in cooking or use them sparingly to prevent bitterness.
They pair well with salads, grilled vegetables, eggs, beans, lentils, and yogurt or plant-based yogurt dips. Adding a protein-rich food can make the meal more satisfying.
Raw cut potatoes can brown, so keep them in cold water if they need to wait briefly. Dry them very well before seasoning and roasting, or they will not crisp properly.
Once cooled promptly and stored in an airtight container, they are best eaten within 3 to 4 days. Reheating in an oven or air fryer gives a crisper result than a microwave.
Yes, freeze them after they have cooled completely. Reheat from frozen in a hot oven rather than thawing first, although they may not return to their original crispness.
No, but a brief parboil can produce a fluffier centre and a rougher surface that crisps well. Let the potatoes steam dry after boiling before adding oil and spices.
Eating potatoes at night is not inherently harmful. However, a large or oily serving close to bedtime may worsen reflux, bloating, or sleep comfort for some people.
People managing blood sugar may benefit from watching portion size and pairing potatoes with protein, healthy fats, and high-fibre vegetables. Anyone on a potassium-restricted diet for kidney disease should follow their clinician's individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.