Potatoes, microwaved, 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 | 15.3 MG | 17% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 2.2 MG | 14% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.5 MG | 29% | |
| Folate, total | 17 UG | 4% | |
| 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 | 46 MG | 4% | |
| Iron, Fe | 5.9 MG | 33% | |
| Magnesium, Mg | 37 MG | 9% | |
| Phosphorus, P | 82 MG | 7% | |
| Potassium, K | 650 MG | 14% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.9 MG | 98% | |
| Manganese, Mn | 1.0 MG | 43% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in fat (0.1g per 100g).
- High in dietary fiber (5.5g per 100g), supporting digestive health.
- Good source of Iron, Fe (33% DV).
- Rich source of Copper, Cu (98% of Daily Value per 100g).
- Good source of Manganese, Mn (43% DV).
- Good source of Vitamin B-6 (29% DV).
About Potatoes, microwaved, cooked in skin, skin, without salt
These starchy tubers are a versatile and nutrient-rich staple enjoyed worldwide. When prepared by microwaving with the skin on and without added salt, they retain much of their natural goodness. A 100-gram serving provides 132 calories, making them a moderate-energy food. They are particularly notable for their high fiber content—5.5 grams per serving—which supports digestive health and promotes a feeling of fullness. Additionally, they offer 4.4 grams of protein and 29.6 grams of carbohydrates, making them a satisfying source of energy. While low in fat at just 0.1 grams, they are also a good source of essential vitamins and minerals, including vitamin C, potassium, and B vitamins, especially when consumed with the skin intact.
Cooking them in the microwave with the skin on is a quick and healthy method that preserves their nutrients and natural flavor. The skin adds extra fiber and texture, making them a wholesome addition to meals. They can be enjoyed as a simple side dish, mashed, or incorporated into salads, stews, or casseroles. Their neutral flavor pairs well with a variety of herbs, spices, and other ingredients, allowing for endless culinary creativity. For those mindful of their diet, they are a great option for a balanced meal, offering sustained energy without excessive calories or unhealthy fats.
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