Potato, roasted, from fresh, peel not eaten, made with margarine
Common food
This is a simple, savory side dish of oven-roasted potato chunks, cooked until tender inside with a lightly crisp, golden exterior from margarine. The roasting process caramelizes the potato's natural sugars, enhancing its earthy, slightly sweet flavor. Nutritionally, it's a good source of energy-providing carbohydrates and offers a modest amount of dietary fiber.
Calorie split: 6% protein · 69% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying contrast between the fluffy, starchy interior and the savory, margarine-kissed crisp edges. It's a universally comforting and versatile staple that pairs well with almost any main course.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high glycemic index, which can cause rapid blood-sugar spikes, making it less ideal for diabetics or those managing insulin resistance. To mitigate this, pair it with a source of protein (like chicken or beans) and a healthy fat (like avocado or olive oil) to slow digestion, and practice portion control by filling half your plate with non-starchy vegetables first.
Key benefits
- Provides quick energy from complex carbohydrates
- Contains potassium, important for fluid balance
- Source of vitamin C, especially when freshly prepared
- Offers dietary fiber for digestive health
- Low in fat compared to deep-fried alternatives
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Roasting potatoes at a high temperature triggers the Maillard reaction, the same chemical process that browns bread and sears steak, creating hundreds of new flavor compounds.
Full nutrition (USDA data · 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Why use margarine instead of butter or oil for roasting?
Margarine is often chosen for its lower saturated fat content and higher smoke point compared to butter, allowing for high-heat roasting without burning as quickly. It also provides a consistent, neutral flavor.
How do I get crispy roasted potatoes without them sticking?
Ensure the potatoes are completely dry before tossing with margarine. Use a preheated baking sheet and give the potatoes plenty of space so they steam rather than roast if overcrowded. Flipping them halfway through also helps.
Are roasted potatoes gluten-free?
Yes, plain roasted potatoes made with just potato, margarine, and salt are naturally gluten-free. Always check margarine labels for any additives if you have severe gluten sensitivity.
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 1.16 kcal/g · 6% calories from protein · 1.4 g fiber · 1.6 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: 0.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.