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Steamed potato Calories
Starchy vegetable cooked without added fat, providing potassium and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Steamed potato Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Steamed potato Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
Vitamin C
9.1mg · 10% DV
B1
0.08mg · 7% DV
B3
1.06mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
22mg · 5% DV
Calcium
5mg · 1% DV
Steamed potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Steamed potato 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 Steamed potato Contain Allergens?
No known major allergens
Which Diets Is Steamed potato 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
Steamed potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Steamed potato
Steamed potato — Frequently Asked Questions
How is steamed potato different from boiled potato?
Steaming limits direct contact with water, so potatoes often stay firmer and retain a more concentrated flavor. Both methods can be prepared without added oil.
How can I steam potatoes without making them mushy?
Cut them into similarly sized pieces and stop cooking when a knife tip slides in easily but the pieces still hold their shape. Very small pieces and oversteaming are the main causes of a mushy texture.
Why do steamed potatoes sometimes turn watery?
If they sit under a closed lid after cooking, condensed steam can drip back onto the potatoes. Crack the lid open or transfer them to a serving dish promptly to reduce excess moisture.
Which seasonings go well with steamed potatoes?
Dill, parsley, black pepper, paprika, garlic, cumin and rosemary all work well. Lemon juice or vinegar can brighten the mild flavor and add contrast.
How can I make a balanced meal with steamed potatoes?
Pair them with a protein food such as eggs, yogurt, fish, chicken, lentils or chickpeas. Adding a large salad or other vegetables also makes the meal more varied and satisfying.
Are steamed potatoes better before or after a workout?
Plain or lightly seasoned steamed potatoes can be a practical, easy-to-digest carbohydrate choice before exercise. After training, pair them with protein such as yogurt, eggs, fish or legumes for a more balanced recovery meal.
Does chilled steamed potato affect digestion differently from hot potato?
When cooked potatoes are cooled, some of their starch can become resistant starch. This may modestly change the digestive response and is relevant in dishes such as cold potato salad.
How long do steamed potatoes keep in the refrigerator?
Cool them and refrigerate them in a covered container within two hours of cooking. They are generally best used within three to four days; discard them if they smell sour, feel slimy or show unusual discoloration.
Can steamed potatoes be frozen?
Yes, but they may become softer and slightly watery after thawing. They are usually best used afterward in mash, soup or baked dishes, where the texture change is less noticeable.
Why should people with kidney disease be cautious with steamed potatoes?
Potatoes contain potassium, so people prescribed a potassium restriction should follow advice from their clinician or dietitian about portions and preparation. Cutting potatoes small, soaking them and boiling them in plenty of water can lower potassium, whereas steaming is not the preferred method for that purpose.
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Nutrition data compiled from USDA FoodData Central and scientific sources.