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Potato tahdig Calories
Crispy Persian-style rice crust with potato
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato tahdig (150 g) has 327 calories. That works out to 218 calories per 100 g. It contains 47.7 g of carbs, 5.4 g of protein, 12.6 g of fat and 2.6 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Potato tahdig Nutrition Facts
Selected: 1 serving (medium) · 150 g
327
KCAL / 150G
Carbs
47.7g
· 17% DV
Protein
5.4g
· 11% DV
Fat
12.6g
· 16% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 7% · Fat 34%
Potato tahdig nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 327 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 2.6 g | 9% |
| Protein | 5.4 g | 11% |
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 Potato tahdig?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 327 kcal |
| 1 ounce (small) | 28 g | 61 kcal |
| 1 piece (small) | 45 g | 98 kcal |
| 1 piece (medium) | 70 g | 153 kcal |
| ½ cup (half) | 82 g | 179 kcal |
| 100 g | 100 g | 218 kcal |
| 1 piece (large) | 110 g | 240 kcal |
| 1 cup (medium) | 165 g | 360 kcal |
| 1 serving (large) | 220 g | 480 kcal |
| 1 piece (jumbo) | 260 g | 567 kcal |
Calculated from 218 calories per 100 g.
Frequently Asked Questions About Potato tahdig
What is potato tahdig?
Potato tahdig is a Persian rice dish with a crisp layer of potato formed at the bottom of the pot. The potato slices cook beneath the rice, then the pot is inverted so the golden, crunchy crust sits on top when served.
How do you make potato tahdig at home?
To make potato tahdig, arrange thin potato slices over an oiled pot base, then add parboiled, drained rice. Cover the pot and cook over low heat until the bottom layer is crisp; loosen the edges and invert the pot onto a serving plate.
Why is my potato tahdig not crispy?
Potato tahdig may stay soft if the potatoes are thick, the rice is too wet, or the pot is not hot enough at the start. Slice the potatoes evenly, drain the rice well, and let the base cook undisturbed so a crust can form.
What is the difference between potato tahdig and rice tahdig?
Potato tahdig has a distinct layer of potato slices beneath the rice, while rice tahdig gets its crust from the rice itself. The potato version is usually served with visible, golden potato rounds attached to the bottom of the rice.
Which potatoes work best for potato tahdig?
Choose potatoes that slice evenly and hold their shape as they cook. Cut them into thin, uniform rounds so they brown at a similar rate; very thick slices can remain firm while the exposed edges of the potato tahdig over-brown.
Why does potato tahdig stick to the pot?
Potato tahdig can stick when the pot base is under-oiled or the crust has not had enough time to release. Coat the base evenly, avoid disturbing the potatoes while they cook, and let the pot rest briefly before loosening the edge and turning it out.
What do you serve with potato tahdig?
Potato tahdig is commonly served alongside Persian stews or kebabs, with the crisp potato layer turned upward. Since it already includes rice, it works as both the starch and a centerpiece side; fresh herbs or a simple salad add contrast.
Can you make potato tahdig without saffron?
Yes, potato tahdig can be made without saffron. Saffron gives the rice its characteristic fragrance and golden color, but the potato crust can still turn crisp without it; use plain rice or add another familiar seasoning if you prefer.
How should you store leftover potato tahdig?
Store leftover potato tahdig in a covered container in the refrigerator once it has cooled. The crust softens as it sits, so keep portions compact and reheat only what you plan to eat; do not leave cooked rice at room temperature for an extended time.
How do you reheat potato tahdig and keep it crispy?
Reheat potato tahdig in a skillet or oven to bring back some crispness. A microwave warms it quickly but tends to soften the potato crust; arrange pieces in a single layer and heat until hot throughout.
Potato tahdig Vitamins & Minerals
Vitamins
B6
0.21mg · 12% DV
B3
1.65mg · 10% DV
B5
0.48mg · 10% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
0.63mg · 27% DV
Sodium
360mg · 16% DV
Copper
0.14mg · 16% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
234mg · 7% DV
Potato tahdig Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato tahdig
To burn the 327 calories in 1 serving (medium) (150 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 Potato tahdig?
Potato tahdig is the crisp, golden layer at the bottom of a Persian rice dish. Sliced potatoes are arranged in the pot beneath partially cooked rice, then both cook together; when the pot is turned out, the potatoes form a crunchy base beneath the fluffy rice.
It is commonly served alongside Persian stews and other main dishes, where its crisp edges contrast with tender, saucy foods. You can also serve it as part of a shared meal with grilled meat, herbs or a cooling yogurt side. The potatoes and cooking oil make it more substantial than plain rice: it provides 218 calories per 100 g. For a lighter plate, keep the oil modest and pair it with vegetables or a fresh salad.
How Nutritious Is Potato tahdig?
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
Low
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 Potato tahdig 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 tahdig Contain Allergens?
No known major allergens
Which Diets Is Potato tahdig Good For?
Vegan
— Not 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 tahdig Fat Profile
SATURATED
2.03g
MONOUNSATURATED
6.07g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 48.6:1
Above the ideal 4:1 (48.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.