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Potato, pan-cooked with low oil Calories
Potato pan-cooked with a small amount of oil; moderate energy, low-to-moderate fiber, good source of potassium.
CALORIES
GI
POTASSIUM
FIBER
Potato, pan-cooked with low oil Nutrition Facts
Selected: 100 g
118
KCAL / 100G
Carbs
21g
· 71%
Protein
2.2g
· 7%
Fat
2.8g
· 22%
Fiber
2.3g
Potato, pan-cooked with low oil Vitamins & Minerals
Vitamins
B6
0.28mg · 16% DV
Vitamin C
9mg · 10% DV
B3
1.5mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
430mg · 13% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
Potato, pan-cooked with low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato, pan-cooked with 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, pan-cooked with low oil Contain Allergens?
No known major allergens
Which Diets Is Potato, pan-cooked with 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, pan-cooked with low oil Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.15g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 37.5:1
Above the ideal 4:1 (37.5:1).
Foods Similar to Potato, pan-cooked with low oil
Potato, pan-cooked with low oil — Frequently Asked Questions
How do you make low-oil pan-cooked potatoes crispy outside and soft inside?
Cut the potatoes into even pieces, preheat the pan, and spread them in a single layer. Let them brown before stirring rather than moving them constantly.
Do potatoes need to be boiled before pan-cooking?
No, but briefly parboiling them can shorten cooking time and give a softer center. Dry them thoroughly before they go into the pan.
Why do low-oil pan-cooked potatoes stick to the pan?
Sticking is more likely when the pan is not hot enough, the surface is damaged, or the potatoes are wet. Dry the pieces well and use a properly preheated, suitable pan.
How can you keep cut potatoes from turning brown before cooking?
Keep the cut raw potatoes in cold water until you are ready to cook them; this also removes some surface starch. Dry them completely before pan-cooking so they brown rather than steam.
Which seasonings work well with low-oil pan-cooked potatoes?
Black pepper, paprika, cumin, garlic powder, thyme, and rosemary are all good choices. Add ground spices toward the end of cooking to prevent them from burning and becoming bitter.
What should you serve with pan-cooked potatoes for a balanced meal?
Pair them with a protein food such as eggs, yogurt, beans, fish, or chicken, plus plenty of vegetables or salad. Yogurt-based dips can be a lighter alternative to heavy mayonnaise-based sauces.
Are pan-cooked potatoes better before or after a workout?
They can provide carbohydrate for energy before training, depending on the portion and your comfort with digestion. After training, combine them with a protein-rich food to support recovery.
Can you eat low-oil pan-cooked potatoes at night?
Yes; timing matters less than your overall meal pattern and hunger level. If eating late, a moderate serving and lighter toppings may feel more comfortable.
How should leftover pan-cooked potatoes be stored and reheated?
Refrigerate leftovers in a covered container within two hours and eat them within a few days. Reheating in a skillet or oven in a single layer usually preserves texture better than a microwave.
Can low-oil pan-cooked potatoes be frozen?
Yes, although their texture may become softer or slightly grainy after thawing. Freeze them once cooled, preferably in a single layer first, then reheat from frozen in a skillet or oven.
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Nutrition data compiled from USDA FoodData Central and scientific sources.