Potato, boiled, from fresh, peel not eaten, made with margarine
Common food
Photo: Wikipedia
A humble, comforting staple: a peeled potato boiled until tender and enriched with a pat of margarine, yielding a fluffy, starchy interior and a subtly savory, creamy coating. Its mild flavor and soft texture make it a blank canvas for herbs or spices. Nutritionally, it provides a solid energy boost from complex carbs with minimal fat.
💚 Why it's loved
People adore it for its ultimate comfort-food status—a warm, buttery, starchy side that feels like a hug on a plate. Its simplicity and versatility allow it to pair with almost anything, from grilled meats to stews.
⚠️ Watch-outs & how to enjoy it better
Boiled potatoes have a high glycemic index, which can cause rapid blood sugar spikes, making portion control important for those managing diabetes. To counteract this, pair it with protein (like beans or fish) and healthy fats (like olive oil or avocado) to slow digestion. Using unsalted margarine or a small amount of salted butter can help manage sodium intake.
Key benefits
- Good source of quick-release energy from carbohydrates
- Contains vitamin C and potassium, especially with minimal cooking
- Low in fat and cholesterol-free
- Provides dietary fiber for digestive health
- Gluten-free and naturally vegan (with margarine)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Boiling potatoes with their skins on can increase their resistant starch content by up to 25%, which acts more like fiber and feeds beneficial gut bacteria.
Full nutrition (scales with serving)
| Water | 73.1 g |
| Energy | 116 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 3.2 g |
| Carbohydrate, by difference | 20.5 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 372 mg |
| Sodium, Na | 185 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 5.0 ug |
| Fatty acids, total saturated | 0.64 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this dish vegan?
It depends on the margarine used. Many margarines are plant-based and vegan, but some contain dairy derivatives like whey or lactose. Always check the ingredients label.
Why use margarine instead of butter?
Margarine is often chosen as a lower-cost, dairy-free, and cholesterol-free alternative to butter. It provides a similar rich coating and mouthfeel when melted over hot potatoes.
How can I prevent boiled potatoes from becoming waterlogged?
Start potatoes in cold, salted water and bring to a gentle simmer, not a rolling boil. Cook just until tender when pierced with a knife, then drain immediately. This prevents them from absorbing excess water and falling apart.