Potato tots, frozen, baked
Common food
Photo: Wikipedia
These are small, cylindrical nuggets of grated potato, typically pre-formed and frozen for convenience. When baked, they develop a satisfyingly crispy, golden-brown exterior that gives way to a soft, fluffy, and mildly potato-flavored interior. Nutritionally, they offer a moderate energy source with a notable fat content from their preparation method.
Calorie split: 4% protein · 54% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love them for the irresistible textural contrast of a crunchy shell and a tender inside, making them a beloved comfort food. Their versatility allows them to be a simple side, a base for loaded toppings, or a fun snack for all ages.
⚠️ Watch-outs & how to enjoy it better
The baking process often involves added oils and salt, which can make them high in sodium and less ideal for low-fat diets. The combination of refined starch and fat can lead to a rapid blood-sugar spike if eaten alone. To counteract this, pair them with a source of protein (like chicken or beans) and fiber (like steamed broccoli) to slow digestion and create a more balanced meal.
Key benefits
- Provides quick energy from carbohydrates
- Offers a small amount of dietary fiber
- Convenient and fast to prepare from frozen
- A kid-friendly way to include potato in a meal
- Can be a base for creative flavor additions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tater tots were invented in 1953 by the founders of Ore-Ida as a way to use up leftover slivers of cut potatoes.
Full nutrition (USDA data · scales with serving)
| Water | 60.8 g |
| Energy | 187 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 9.2 g |
| Carbohydrate, by difference | 26.1 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.30 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 451 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 6.9 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 26.2 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 | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 0.04 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.24 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
What's the best way to get them extra crispy?
For maximum crispiness, bake them in a single layer on a preheated baking sheet at a high temperature (around 425°F / 220°C), flipping them halfway through. Avoid overcrowding the pan.
Are they gluten-free?
Most plain, unseasoned frozen tater tots are made from potatoes, oil, and salt, which are naturally gluten-free. However, always check the packaging for any added seasonings or coatings that might contain gluten.
Can I make them from scratch?
Yes. Grate russet potatoes, squeeze out as much moisture as possible, mix with a little flour or cornstarch and seasoning, form into cylinders, and bake or fry until golden.
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 1.87 kcal/g · 4% calories from protein · 2.4 g fiber · 0.3 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.