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Oven-Steamed Potatoes Calories
No-added-fat potato dish with potassium and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-Steamed Potatoes (180 g) has 157 calories. That works out to 87 calories per 100 g. It contains 36.2 g of carbs, 3.4 g of protein, 0.2 g of fat and 3.2 g of fiber. Its 0.5 mg of B6 covers 29% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Oven-Steamed Potatoes Nutrition Facts
Selected: 1 serving (medium) · 180 g
157
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
3.4g
· 7% DV
Fat
0.2g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Oven-Steamed Potatoes nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oven-Steamed Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 157 kcal |
| 1 ounce (medium) | 28.4 g | 25 kcal |
| 1 piece (small) | 80 g | 70 kcal |
| 100 g | 100 g | 87 kcal |
| 1 piece (medium) | 150 g | 131 kcal |
| 1 cup (chopped) | 150 g | 131 kcal |
| 1 cup (diced) | 160 g | 139 kcal |
| 1 piece (large) | 250 g | 218 kcal |
| 1 serving (large) | 300 g | 261 kcal |
| 1 piece (jumbo) | 350 g | 305 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Oven-Steamed Potatoes
How do you make Oven-Steamed Potatoes?
Put evenly cut potatoes in a baking dish with a little water and any seasonings you like, then cover the dish tightly. Bake until a fork slides easily into the thickest piece; the trapped steam keeps the potatoes moist.
What goes into Oven-Steamed Potatoes?
Potatoes and a small amount of water are enough to make Oven-Steamed Potatoes. Add onion, garlic, herbs, or pepper for flavor; oil is optional, not necessary for the steaming method.
How long do Oven-Steamed Potatoes take to cook?
Oven-Steamed Potatoes are ready when a fork easily pierces the largest piece; the exact time varies with the cut size and oven. Keep the dish covered while they cook so the steam can soften the potatoes.
Why are my Oven-Steamed Potatoes still hard?
Oven-Steamed Potatoes may stay hard if the pieces are too large, the dish is not sealed well, or they have not cooked long enough. Cut them evenly, keep the cover tight, and test the thickest piece with a fork.
How are Oven-Steamed Potatoes different from roasted potatoes?
Oven-Steamed Potatoes cook in trapped moisture and turn tender, while uncovered roasted potatoes lose surface moisture and brown. Choose steaming for a soft, moist texture; leave potatoes uncovered when crisp edges are the goal.
Which potatoes work best for Oven-Steamed Potatoes?
Waxy potatoes tend to hold their shape better in Oven-Steamed Potatoes, especially when cut into chunks. Floury potatoes also work if you prefer a softer, more easily mashed texture; keep the pieces similar in size for even cooking.
Should you peel potatoes for Oven-Steamed Potatoes?
Peeling is optional for Oven-Steamed Potatoes. For a rustic texture, scrub the skins thoroughly under running water and leave them on; peel them first if you want softer, skin-free pieces.
Can Oven-Steamed Potatoes get crispy?
Oven-Steamed Potatoes are normally soft rather than crisp because the covered dish traps steam. For browned edges, uncover the dish near the end and continue baking; the potatoes will be less moist than the traditional steamed version.
Can you reheat Oven-Steamed Potatoes?
Yes, Oven-Steamed Potatoes reheat well in a covered oven-safe dish or in the microwave. Add a splash of water before covering to restore moisture, and refrigerate leftovers in a sealed container for a few days.
What can you serve with Oven-Steamed Potatoes?
Serve Oven-Steamed Potatoes with a fresh salad, yogurt sauce, or roasted vegetables for a lighter meal. They also make a simple side for fish, chicken, or beans, and mild herbs let them pair with many main dishes.
Oven-Steamed Potatoes Vitamins & Minerals
Vitamins
B6
0.49mg · 29% DV
B3
2.59mg · 16% DV
Vitamin C
13.32mg · 15% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.2mg · 22% DV
Potassium ⭐
682mg · 20% DV
Manganese
0.27mg · 12% DV
Phosphorus
79mg · 11% DV
Sodium
11mg · 0% DV
Oven-Steamed Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Steamed Potatoes
To burn the 157 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oven-Steamed Potatoes?
Oven-Steamed Potatoes are made by cooking potatoes in a covered oven dish with a little water, so they soften in the trapped steam. This simple, no-added-fat preparation lets the potato’s mild, earthy flavour come through; seasoning can be kept simple or adjusted to taste.
The potatoes turn tender and moist, making them an easy side for fish, meat, or vegetables, or a base for herbs and a spoonful of yoghurt. They are mostly a source of carbohydrate, with very little fat; a 100 g portion has 87 calories. For a lighter plate, serve them with fresh herbs, lemon, or a lean protein rather than adding a rich sauce.
How Nutritious Is Oven-Steamed Potatoes?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oven-Steamed 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 Oven-Steamed Potatoes Contain Allergens?
No known major allergens
Which Diets Is Oven-Steamed Potatoes Good For?
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
Oven-Steamed Potatoes Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.