Potatoes, microwaved, cooked, in skin, skin with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A simple, fluffy baked potato with its skin, cooked quickly in the microwave and lightly salted. The interior becomes soft and starchy, while the skin offers a slightly chewy, earthy contrast. It's a low-fat, high-fiber carbohydrate source that provides steady energy.
💚 Why it's loved
People love it for its incredible convenience and comforting, mild flavor that acts as a perfect blank canvas. It's a beloved staple for quick meals, from a simple side to a loaded dinner base.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index can cause rapid blood sugar spikes, and the added salt increases sodium intake. To counteract this, pair it with a protein (like Greek yogurt or beans) and a healthy fat (like avocado or olive oil) to slow digestion, and use minimal salt or season with herbs and spices.
Key benefits
- High in dietary fiber for digestive health
- Good source of potassium for electrolyte balance
- Contains vitamin C, an antioxidant
- Provides complex carbohydrates for sustained energy
- Naturally gluten-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The microwave actually preserves more water-soluble vitamins like vitamin C compared to boiling, as the shorter cooking time and minimal water reduce nutrient leaching.
Full nutrition (scales with serving)
| Water | 63.5 g |
| Energy | 132 kcal |
| Energy | 554 kj |
| Protein | 4.4 g |
| Total lipid (fat) | 0.10 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 29.6 g |
| Fiber, total dietary | 5.5 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 5.9 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 650 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.88 mg |
| Manganese, Mn | 0.98 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 15.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Fatty acids, total saturated | 0.03 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 |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I prevent the skin from getting tough in the microwave?
Prick the potato several times with a fork before cooking to allow steam to escape. Cooking on a paper towel can also help absorb excess moisture and keep the skin from becoming rubbery.
Is the skin nutritious?
Yes, the skin contains a significant portion of the potato's fiber, potassium, and other nutrients. Eating it maximizes the nutritional benefit.
Can I make this ahead for meal prep?
Absolutely. Cook several potatoes at once, let them cool, and store them whole in the refrigerator for up to 4 days. Reheat in the microwave for a quick meal component.