Potatoes, boiled, cooked in skin, skin, 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 | 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 | 14 MG | 1% | |
| 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, without salt
This starchy tuber, when boiled with its skin intact and without added salt, offers a nutrient-dense and satisfying food option. The skin provides a significant boost in fiber content, which supports digestive health and helps maintain steady blood sugar levels. With nearly 3 grams of protein per 100 grams, it's a surprisingly good plant-based protein source. The complex carbohydrates provide sustained energy, while the minimal fat content makes it naturally heart-healthy. The skin also contains important minerals like potassium and vitamin C, which are often lost when potatoes are peeled before cooking.
In the kitchen, this preparation method preserves both nutrients and natural flavor. The intact skin helps retain moisture during cooking, resulting in a creamy texture without the need for added fats or oils. These potatoes work beautifully in salads, as a simple side dish with herbs, or as a base for various toppings. They're particularly valuable for meal prep, as they reheat well and can be transformed into multiple dishes throughout the week. For those monitoring their sodium intake, the absence of added salt allows for better control over seasoning while still enjoying the potato's natural taste.
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