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Potatoes boiled first, then lightly fried with a small amount of oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Boiled lightly fried potatoes (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 30.6 g of carbs, 3.2 g of protein, 4.8 g of fat and 3.3 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
30.6g
· 11% DV
Protein
3.2g
· 6% DV
Fat
4.8g
· 6% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 7% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 30.6 g | 11% |
| Fiber | 3.3 g | 12% |
| Protein | 3.2 g | 6% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 piece (small) | 35 g | 41 kcal |
| 1 piece (medium) | 60 g | 71 kcal |
| 1 piece (large) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (chopped) | 120 g | 142 kcal |
| 2 piece (double) | 120 g | 142 kcal |
| 1 cup (diced) | 140 g | 165 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
To make boiled lightly fried potatoes, boil whole or cut potatoes until just tender, then drain and dry them well. Slice or roughly break them up, and fry in a small amount of oil until the outsides are golden.
Boiled lightly fried potatoes usually turn mushy because they were overboiled, crowded in the pan, or not dried before frying. Cook them only until a knife slips in, let excess steam escape, and fry in a single layer.
Yes, dry boiled lightly fried potatoes before frying. Surface moisture prevents browning and can make the potatoes steam instead of fry; drain them well and let them air-dry briefly before adding them to the pan.
Waxy or all-purpose potatoes are best for boiled lightly fried potatoes because they tend to hold their shape after boiling. Very starchy potatoes can still work, but handle them gently so they do not break apart in the pan.
Yes, you can finish boiled lightly fried potatoes in an air fryer. Drain and dry the boiled pieces, toss them lightly with oil, and arrange them in a single layer so hot air can brown their surfaces.
Yes, you can boil the potatoes ahead of time and fry them just before serving. Cool them promptly, keep them covered in the refrigerator, then dry and slice them before adding them to a lightly oiled pan.
Store leftover boiled lightly fried potatoes in a covered container in the refrigerator once they have cooled. Reheat only the portion you plan to eat, and discard leftovers that have been left out for an extended time or seem spoiled.
You can freeze boiled lightly fried potatoes, but their texture may become softer after thawing. Freeze them in a single layer first, then transfer to a sealed container; reheat from frozen in a hot pan or air fryer.
Usually, yes: boiled lightly fried potatoes use less oil than deep-fried potatoes, so they can contain less added fat. The difference depends on how much oil you use and how generously you serve them.
Boiled lightly fried potatoes pair well with eggs, grilled vegetables, fish, or a fresh salad. A tangy yogurt or herb sauce also complements their crisp edges without requiring a heavy coating.
Vitamins
B6
0.36mg · 21% DV
Vitamin C
12.75mg · 14% DV
B3
2.1mg · 13% DV
B1
0.12mg · 10% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
510mg · 15% DV
Sodium
270mg · 12% DV
Manganese
0.24mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 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.
Boiled lightly fried potatoes are cooked in water until tender, then briefly turned in a little oil so their surfaces take on a light golden finish. It is a simple home-cooking method rather than a dish tied to one particular region, and it is an easy way to give plain boiled potatoes more colour and flavour.
The soft centres and lightly crisped edges work well alongside eggs at breakfast, or as a side for vegetables, fish, or meat at lunch and dinner. They are chiefly a source of carbohydrates, with some fibre and a modest amount of protein. Keep the pan time short and use just enough oil to coat the potatoes; herbs, pepper, or paprika add flavour without making the dish feel heavy.
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.
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.
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
0.72g
MONOUNSATURATED
1.77g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.