Potato from Puerto Rican chicken fricassee, with sauce
Common food
Photo: Wikipedia
This is a tender, starchy potato chunk simmered in a savory, aromatic Puerto Rican chicken fricassee sauce. The potato absorbs the rich, tomato-based broth, becoming soft and flavorful with a mild, earthy taste. It provides a comforting, carbohydrate-rich base with minimal fat.
Calorie split: 7% protein · 80% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, home-cooked flavor and how it soaks up the savory, herb-infused sauce of the fricassee, making every bite satisfying. It's a beloved staple in Puerto Rican cuisine, representing hearty, family-style cooking.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its high glycemic index, which can cause blood-sugar spikes, especially when eaten alone. To counteract this, pair it with the protein-rich chicken from the fricassee and a side of non-starchy vegetables to slow digestion.
Key benefits
- Good source of complex carbohydrates for energy
- Contains dietary fiber for digestive health
- Low in fat, making it a lighter component of the stew
- Provides potassium and vitamin C from the potato
- Acts as a flavorful, sauce-absorbing vehicle in the dish
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In Puerto Rican cuisine, potatoes in fricassee are often added toward the end of cooking to prevent them from becoming overly mushy, ensuring they hold their shape while still absorbing the sauce.
Full nutrition (USDA data · scales with serving)
| Water | 82.2 g |
| Energy | 72.0 kcal |
| Protein | 1.3 g |
| Total lipid (fat) | 1.0 g |
| Carbohydrate, by difference | 14.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.67 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 145 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 4.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 9.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.25 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 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.19 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.38 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.33 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:3 | 0.01 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 | 2.0 mg |
FAQ
Is this potato dish healthy?
It can be part of a balanced meal. It's low in fat and provides energy and some nutrients, but its high carbohydrate content means portion control is key, especially for those monitoring blood sugar.
How is it different from regular boiled potatoes?
The key difference is flavor. This potato is cooked in a seasoned, tomato-based broth with herbs, garlic, and meat juices, making it far more savory and complex than plain boiled potatoes.
Can I make this vegetarian?
Yes. You can make a vegetable fricassee using the same tomato-based sauce and herbs, substituting the chicken with hearty vegetables like chickpeas, mushrooms, or additional root vegetables.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.72 kcal/g · 7% calories from protein · 1.2 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.