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Steamed Potatoes and Onions Calories
Source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Steamed Potatoes and Onions (180 g) has 146 calories. That works out to 81 calories per 100 g. It contains 32.8 g of carbs, 3.2 g of protein, 0.2 g of fat and 3.8 g of fiber. Its 0.5 mg of B6 covers 26% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.
Steamed Potatoes and Onions Nutrition Facts
Selected: 1 cup (chopped) · 180 g
146
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
3.2g
· 6% DV
Fat
0.2g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 9% · Fat 1%
Steamed Potatoes and Onions nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 3.8 g | 14% |
| 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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How Many Calories in 1 Cup of Chopped Steamed Potatoes and Onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 146 kcal |
| 1 tablespoon (chopped) | 15 g | 12 kcal |
| 100 g | 100 g | 81 kcal |
| 1 cup (chopped) | 120 g | 97 kcal |
| 1 serving (small) | 150 g | 122 kcal |
| 1 piece (whole) | 220 g | 178 kcal |
| 1 serving (medium) | 250 g | 203 kcal |
| 1 serving (large) | 350 g | 284 kcal |
Calculated from 81 calories per 100 g.
Frequently Asked Questions About Steamed Potatoes and Onions
How do you make Steamed Potatoes and Onions?
Slice the potatoes and onions, layer them in a covered pan, and cook gently with a little oil, seasoning, and just enough water to prevent sticking. They are ready when the potatoes turn tender.
How long do Steamed Potatoes and Onions take to cook?
Steamed Potatoes and Onions usually take about 25–35 minutes over low heat in a covered pan. Thin, evenly cut slices cook faster; check doneness by piercing a potato easily with a fork.
Can you make Steamed Potatoes and Onions without a steamer?
Yes. Use a regular saucepan with a tight-fitting lid; the potatoes and onions steam in the moisture inside the pan. Add a small splash of water to keep the bottom from scorching.
How do you stop Steamed Potatoes and Onions from turning mushy?
Cut the potatoes into moderately thick, even slices and cook them gently without stirring. Tossing the pan lightly is less likely to break them up; serve as soon as the potatoes are tender.
What kind of potatoes are best for Steamed Potatoes and Onions?
Waxy or all-purpose potatoes work well in Steamed Potatoes and Onions because they tend to hold their shape. Floury potatoes can soften and break apart more easily, so slice them thickly and handle them gently.
What can you season Steamed Potatoes and Onions with?
Black pepper, thyme, paprika, and chopped parsley all suit Steamed Potatoes and Onions. Add dried seasonings while cooking, then finish with fresh herbs just before serving for a brighter flavor.
What do you serve with Steamed Potatoes and Onions?
Steamed Potatoes and Onions pair well with grilled fish, chicken, or meat as a warm side dish. For a lighter meal, serve them with a crisp salad or plain yogurt.
Can you cook Steamed Potatoes and Onions in a pressure cooker?
Yes, but use less cooking time than you would in a regular pan because pressure can make the potatoes break down quickly. Check the cooker instructions and adjust for the thickness of your slices.
How should you store and reheat Steamed Potatoes and Onions?
Refrigerate leftover Steamed Potatoes and Onions in a covered container once cooled, and use them within a few days. Reheat gently in a covered pan with a splash of water to keep them from drying out.
Can you freeze Steamed Potatoes and Onions?
You can freeze Steamed Potatoes and Onions, but the potatoes may become grainy or watery after thawing. For the best texture, make only what you expect to eat soon and refrigerate leftovers instead.
Steamed Potatoes and Onions Vitamins & Minerals
Vitamins
B6
0.45mg · 26% DV
Vitamin C
16.56mg · 18% DV
B3
2.07mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.23mg · 26% DV
Potassium ⭐
608mg · 18% DV
Manganese
0.31mg · 13% DV
Phosphorus
85mg · 12% DV
Sodium
9mg · 0% DV
Steamed Potatoes and Onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Potatoes and Onions
To burn the 146 calories in 1 cup (chopped) (180 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 Steamed Potatoes and Onions?
Steamed Potatoes and Onions is a simple home-style dish of chopped potatoes and onions cooked covered with a little water until tender. As they steam, the onions turn mellow and sweet while the potatoes become soft but can still hold their shape. Herbs and black pepper make an easy addition without obscuring the vegetables’ gentle flavour.
It works as a warm side dish or a light plant-based meal, and can be served with beans, lentils or other vegetables. The dish provides fibre and potassium; it is also naturally very low in fat as prepared simply. For a more substantial plate, pair it with a protein-rich legume, or add a small drizzle of olive oil just before serving.
How Nutritious Is Steamed Potatoes and Onions?
Nutrient density
High
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
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.
Is Steamed Potatoes and Onions 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 Potatoes and Onions Contain Allergens?
No known major allergens
Which Diets Is Steamed Potatoes and Onions 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 Potatoes and Onions Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.