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Potato (low oil) Calories
Potatoes cooked with low oil offer a lighter, lower-calorie alternative to traditional fried potatoes.
CALORIES
GI
POTASSIUM
FIBER
Potato (low oil) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
22.5g
· 76%
Protein
2.2g
· 7%
Fat
2.2g
· 17%
Fiber
2.1g
Potato (low oil) Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
Vitamin C
12mg · 13% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
420mg · 12% DV
Phosphorus
45mg · 6% DV
Magnesium
23mg · 5% DV
Calcium
10mg · 1% DV
Potato (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato (low oil) 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 Potato (low oil) Contain Allergens?
No known major allergens
Which Diets Is Potato (low oil) 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
Potato (low oil) Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Potato (low oil)
Potato (low oil) — Frequently Asked Questions
Does cooking potato with a little oil change its nutrition a lot?
Using a small amount of oil mainly adds some fat and energy, while the potato remains mostly a carbohydrate-rich food. Very high heat and long cooking can reduce some heat-sensitive vitamins.
Why do potatoes sometimes turn dry inside or tough outside in the oven?
This usually happens from excessive heat, pieces that are too small, or not enough moisture during cooking. A light coating of oil and even sizing help them cook more evenly.
Is boiling or baking better for potatoes?
Neither is universally better; it depends on the meal you want. Boiling gives a softer, plainer result, while baking creates more flavor and texture with little oil if prepared carefully.
Are potatoes better before or after a workout?
Potatoes can work well at either time because they provide easily used carbohydrate. Before training, a simple preparation is often easiest; after training, pairing them with a protein source makes the meal more balanced.
Why is potato often paired with a protein food?
On its own, potato is mostly a source of carbohydrate. Adding foods like yogurt, eggs, legumes, fish, or chicken can improve satiety and make the meal more complete.
How should cooked potatoes be stored?
Let them cool slightly, then refrigerate them in a covered container rather than leaving them out for long periods. Prompt storage helps both food safety and texture.
Can cooked potatoes be frozen?
Yes, but the texture may become softer after thawing. Freezing in portions and reheating in the oven or a pan usually gives better results than microwaving alone.
Is it safe to reheat cooked potatoes?
Yes, if they were cooled and refrigerated properly after cooking. Reheat thoroughly and avoid eating potatoes that were left at room temperature for too long.
Are potatoes really “just starch”?
Not exactly. They are rich in starch, but they also provide fiber, and the way they are cooked and what they are eaten with strongly affects the overall meal quality.
Who should be more careful with potato portions and preparation?
People managing blood sugar and those who eat fried potatoes often should pay closer attention to portion size and cooking method. A lighter preparation with protein and fiber on the side is usually a better choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.