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Potatoes, pan-cooked without oil Calories
Potatoes cooked in a pan without added oil; moderate carbohydrate food and a source of potassium and vitamin C.
CALORIES
GI
POTASSIUM
FIBER
Potatoes, pan-cooked without oil Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21.2g
· 89%
Protein
2.3g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Potatoes, pan-cooked without oil Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
430mg · 13% DV
Phosphorus
57mg · 8% DV
Magnesium
22mg · 5% DV
Calcium
6mg · 1% DV
Potatoes, pan-cooked without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potatoes, pan-cooked without 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 Potatoes, pan-cooked without oil Contain Allergens?
No known major allergens
Which Diets Is Potatoes, pan-cooked without oil 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
Potatoes, pan-cooked without oil Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Potatoes, pan-cooked without oil
Potatoes, pan-cooked without oil — Frequently Asked Questions
How can I make oil-free pan-cooked potatoes crisp outside and soft inside?
Cut the potatoes into even pieces, soak briefly to remove some surface starch, then dry them very thoroughly. Cook in a preheated non-stick pan in a single layer over medium-high heat, turning only occasionally.
Why do oil-free potatoes stick to the pan?
Sticking is more likely when the pan is not hot enough, the potatoes are damp, or the pan is overcrowded. A good non-stick, heavy-based pan and letting the potatoes form a crust before turning help prevent it.
Do I need to boil potatoes before pan-cooking them without oil?
No, but a brief parboil can make the centres tender faster. Dry them completely afterward, or they will steam rather than brown.
Which seasonings work well with oil-free pan-cooked potatoes?
Black pepper, paprika, garlic powder, oregano, rosemary, and cumin all work well. Add dried spices near the end so they do not burn, and stir through fresh herbs after cooking.
What should I serve with oil-free pan-cooked potatoes?
Pair them with a protein-rich food such as eggs, yogurt, fish, chicken, beans, or lentils for a more satisfying meal. A salad or other vegetables add volume, texture, and a wider range of nutrients.
Are oil-free pan-cooked potatoes better before or after a workout?
They can be a useful carbohydrate choice before exercise, especially when kept lightly seasoned if you have a sensitive stomach. After training, combine them with protein, such as eggs, yogurt, chicken, or legumes, to make a more balanced recovery meal.
Does eating potatoes at night cause weight gain?
Eating potatoes at night does not by itself cause weight gain; overall intake, portion size, and the rest of the meal matter more. Cooking them without oil can be a lighter option than deep-frying.
Should raw potatoes be stored in the refrigerator?
Raw potatoes are best kept in a cool, dark, dry, well-ventilated place rather than the refrigerator. Refrigeration can change their sugars and may lead to undesirable browning compounds during high-heat cooking.
Can cooked oil-free potatoes be frozen?
Yes, although they may become softer after thawing. Cool them first, freeze in a single layer, then transfer to a sealed container; reheating in a pan or oven gives a better texture than microwaving.
Are sprouted or green potatoes safe to eat?
Avoid potatoes that are green, bitter, or heavily sprouted, as they may contain higher levels of natural glycoalkaloids. A firm potato with a small sprout and no green colour can be trimmed generously, but when in doubt, discard it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.