Potatoes, boiled, cooked in skin, skin, with 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 | 5.2 MG | 6% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.4 MG | 7% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 10 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 45 MG | 3% | |
| Iron, Fe | 6.1 MG | 34% | |
| Magnesium, Mg | 30 MG | 7% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 407 MG | 9% | |
| Sodium, Na | 250 MG | 11% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.9 MG | 98% | |
| Manganese, Mn | 1.3 MG | 58% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Low in calories with 78 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.3g per 100g).
- Good source of Iron, Fe (34% DV).
- Rich source of Copper, Cu (98% of Daily Value per 100g).
- Rich source of Manganese, Mn (58% of Daily Value per 100g).
About Potatoes, boiled, cooked in skin, skin, with salt
These starchy tubers are a staple in many cuisines around the world, valued for their versatility and satisfying texture. When boiled with their skin intact, they retain more nutrients than when peeled and cooked. The skin adds a significant amount of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. They are also a good source of vitamin C, potassium, and several B vitamins, making them a nutritious carbohydrate choice when prepared without excessive added fats or salt.
In cooking, they can be enjoyed in countless ways beyond simple boiling. The skin-on method works beautifully for potato salads, where the firm texture holds up well to dressings, or as a hearty side dish when tossed with herbs and a light drizzle of olive oil. They mash easily while still retaining some texture, and their neutral flavor makes them an excellent base for absorbing spices and seasonings. For those monitoring sodium intake, preparing them without added salt allows for better control over seasoning while still enjoying their natural, earthy taste.
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