Potato only from Puerto Rican mixed dishes, gravy and other components reported separately
Common food
Photo: Wikipedia
This is simply the plain, boiled or stewed potato component extracted from traditional Puerto Rican mixed dishes, served without the accompanying meats, sofrito-based gravy, or other rich ingredients. It has a soft, starchy texture and a mild, earthy flavor that acts as a neutral canvas for the bold, savory sauces it's typically paired with. Nutritionally, it's a low-fat, high-carbohydrate energy source, providing a steady supply of fiber and complex carbs.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, starchy texture and its role as the perfect, mild base that absorbs the rich, savory flavors of Puerto Rican stews and gravies. It's a beloved, humble staple that provides a sense of home and sustenance in every meal.
⚠️ Watch-outs & how to enjoy it better
As a high-carbohydrate food, it can cause rapid blood sugar spikes if eaten alone, especially for those managing diabetes. To counteract this, pair it with protein (like beans or chicken) and healthy fats (like avocado or olive oil) to slow digestion, and practice portion control. Also, be mindful of the sodium in the accompanying gravies, which are often seasoned generously.
Key benefits
- Excellent source of complex carbohydrates for sustained energy
- Low in fat and naturally cholesterol-free
- Provides dietary fiber to support digestive health
- Rich in potassium, which supports healthy blood pressure
- Naturally gluten-free and suitable for vegan diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was introduced to Puerto Rico by Spanish colonizers in the 16th century and quickly became a foundational ingredient in the island's 'cocina criolla' (Creole cuisine).
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 85.0 kcal |
| Protein | 1.7 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 0.88 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 242 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 7.4 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 13.1 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 | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 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 | 0.00 mg |
FAQ
Is this the same as a baked potato?
No, this is specifically the potato as it's prepared within a Puerto Rican stew or dish, typically boiled or simmered in a broth, not baked dry.
Why is the nutritional data so low in fat and protein?
Because this entry isolates only the potato itself, separating it from the meats, oils, and other high-fat or high-protein components of the complete dish.
Can I eat this on a low-carb diet?
Potatoes are high in carbohydrates, so they are generally not recommended on strict low-carb or ketogenic diets. Consider a lower-carb vegetable like cauliflower as a substitute.
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 0.85 kcal/g · 8% calories from protein · 1.8 g fiber · 0.9 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: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.