Ready & Packaged Foods
All →Vegetables & Legumes
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Potatoes served with tomato or spicy sauce, boiled or fried
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
110
KCAL / 100G
Carbs
21g
· 73%
Protein
2g
· 7%
Fat
2.5g
· 20%
Fiber
2.2g
Vitamins
Vitamin C
12mg · 13% DV
B6
0.18mg · 11% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
320mg · 9% DV
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 3
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
0.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Spread the potatoes in a single layer so steam can escape rather than crowding the tray. Adding the sauce near the end of cooking, or reserving some for serving, helps keep the surface crisp.
Dry the potatoes well before adding sauce, and do not seal hot potatoes in a container. Yogurt- and vegetable-based sauces can release water as they sit, so add them close to serving time.
Refrigerate cooked sauced potatoes in a covered container within two hours. They are best eaten within 1–2 days, especially when the sauce contains dairy or mayonnaise.
They can be frozen, but the potatoes may become soft after thawing and some sauces can separate. For better texture, freeze the cooked potatoes without sauce and make the sauce fresh.
An oven or air fryer usually restores a better surface texture than a microwave. Reheat only once until piping hot; cold potato salads made with mayonnaise should not be reheated.
Sauces often add fat, salt, seasoning, and sometimes sugar, cream, or cheese, which make the flavor more intense. That can make it easy to eat a larger portion without noticing, so serving them with vegetables can help balance the meal.
Pair them with a protein source such as beans, eggs, fish, chicken, tofu, or yogurt. A large salad or other high-fibre vegetables add volume and variety to the plate.
They can provide carbohydrate after training, and adding a protein-rich food makes the meal more supportive of recovery. Very greasy or spicy sauces may not feel comfortable immediately after exercise.
Eating them at night is not automatically harmful; overall portion size and meal pattern matter more. However, rich, spicy, or fatty sauces close to bedtime can worsen reflux or indigestion in susceptible people.
People managing blood sugar may benefit from watching portions and eating them alongside protein and non-starchy vegetables. Those limiting sodium, living with reflux, or avoiding particular sauce ingredients should check the recipe or label carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.