Potatoes, boiled, cooked without skin, flesh, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is a simple, humble staple: a potato that has been boiled, peeled, and lightly salted. The result is a soft, fluffy, and subtly savory bite that serves as a blank canvas for countless flavors. Nutritionally, it's a low-fat, high-carb energy source with a modest protein kick and a touch of fiber.
💚 Why it's loved
People love it for its comforting, neutral flavor and satisfyingly soft texture that soaks up sauces and seasonings beautifully. It's a universal comfort food, a foundational ingredient in cuisines worldwide, and a symbol of simple, hearty nourishment.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high glycemic index, which can cause rapid blood sugar spikes, especially when eaten alone. The added salt also increases sodium intake. To counteract this, pair it with a source of protein (like beans, eggs, or meat) or healthy fat (like olive oil or avocado) to slow digestion and stabilize blood sugar. Rinsing after boiling can reduce surface sodium.
Key benefits
- Excellent source of quick energy from complex carbohydrates.
- Naturally low in fat and cholesterol-free.
- Provides a good amount of potassium, crucial for heart and muscle function.
- Contains vitamin C, which supports immune health.
- The fiber content aids in digestive regularity.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was first domesticated in the Andes mountains over 7,000 years ago, and its journey to global staple status was so transformative that it's credited with helping to fuel the population boom of the Industrial Revolution.
Full nutrition (scales with serving)
| Water | 77.5 g |
| Energy | 86.0 kcal |
| Energy | 360 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.72 g |
| Carbohydrate, by difference | 20.0 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.89 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 328 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.14 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 |
| Pantothenic acid | 0.51 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 | 13.2 mg |
| Betaine | 0.20 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 |
| Vitamin A, IU | 2.0 iu |
| 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), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.03 g |
| Threonine | 0.06 g |
| Isoleucine | 0.07 g |
| Leucine | 0.10 g |
| Lysine | 0.10 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.10 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.29 g |
| Glycine | 0.05 g |
| Proline | 0.06 g |
| Serine | 0.07 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is boiled potato with salt healthy?
Yes, it can be a healthy part of a balanced diet. It's a good source of energy, vitamins, and minerals. The key is mindful portion control and pairing it with other nutrient-dense foods like vegetables, lean protein, and healthy fats to create a balanced meal.
How does boiling affect the potato's nutrition?
Boiling can cause some water-soluble vitamins, like vitamin C and B vitamins, to leach into the cooking water. However, it also makes the starch more digestible and is a low-fat cooking method. To retain more nutrients, you can use the cooking water in soups or sauces.
Can I eat boiled potatoes on a low-carb diet?
Potatoes are relatively high in carbohydrates, so they are typically limited or avoided on strict low-carb diets like keto. However, they can fit into moderate-carb or balanced diets. The fiber content does help moderate the blood sugar response somewhat compared to refined carbs.