Potatoes, boiled, cooked in skin, flesh, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 13 MG | 14% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1.4 MG | 9% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 10 UG | 3% | |
| Choline, total | 13.5 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.2 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 5 MG | 0% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 379 MG | 8% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Low in calories with 87 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of Copper, Cu (21% DV).
About Potatoes, boiled, cooked in skin, flesh, without salt
This starchy tuber, when boiled with its skin intact, offers a nutrient-rich profile that's often underestimated. The skin-on preparation helps retain more fiber, potassium, and B vitamins compared to peeled versions. With nearly 2 grams of fiber per 100 grams, it supports digestive health and provides a feeling of fullness. Its high potassium content contributes to heart health and proper muscle function, while the vitamin C content—though reduced by cooking—still offers antioxidant benefits. The complex carbohydrates provide steady energy, making it a valuable food for active individuals or those needing sustained fuel throughout the day.
In the kitchen, this versatile ingredient serves as a foundation for countless dishes across global cuisines. Beyond simple side dishes, it can be mashed, sliced for gratins, or incorporated into soups and stews where it naturally thickens the broth. The skin-on preparation works particularly well in potato salads, where the intact flesh holds its shape better, or as a base for loaded dishes topped with vegetables and lean proteins. For those monitoring blood sugar, pairing it with protein or healthy fats can help moderate its glycemic impact while still enjoying its comforting texture and natural flavor.
Dietary Information
Potatoes, boiled, cooked in skin, flesh, without salt is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Potatoes, boiled, cooked in skin, flesh, without salt include Copper, Cu (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 87 calories per 100 grams, Potatoes, boiled, cooked in skin, flesh, without salt gets 9% of its calories from protein, 93% from carbohydrates, and 1% from fat. This is lower than most foods and comparable to fruits and vegetables.
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