Potatoes, microwaved, cooked in skin, skin, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A whole potato, skin-on, gently cooked in its own steam inside a microwave. The skin turns slightly crisp while the flesh becomes fluffy and moist, offering a mild, earthy, and subtly sweet flavor. Nutritionally, it's a low-fat, high-fiber carbohydrate source that retains most of its vitamins and minerals thanks to the quick cooking method.
Calorie split: 13% protein · 87% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience—a hot, satisfying side dish ready in minutes. Its neutral, comforting flavor makes it a perfect blank canvas for countless toppings, from simple herbs to rich chili.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, which is a concern for diabetics or those managing insulin resistance. To counteract this, always pair it with a source of protein (like Greek yogurt or cottage cheese) or healthy fat (like olive oil or avocado) to slow digestion. Also, the skin can concentrate pesticide residues, so opting for organic or thoroughly scrubbing it is wise.
Key benefits
- Excellent source of potassium, more than a banana per serving.
- High in dietary fiber, especially when eaten with the skin.
- Quickly prepared with minimal added fat or calories.
- Provides resistant starch, which can benefit gut health.
- Retains more water-soluble vitamins like Vitamin C than boiling.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The microwave actually does a better job of preserving a potato's potassium content compared to boiling, as fewer nutrients leach out into cooking water.
Full nutrition (USDA data · scales with serving)
| Water | 63.5 g |
| Energy | 132 kcal |
| Energy | 552 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 | 16.0 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 |
Fat & fatty acid profile (per 100g)
| 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 |
Amino acid profile (per 100g)
Estimated from Potatoes, french fried, all types, salt added in processing, frozen, unprepared — USDA does not publish this profile for Potatoes.
| Tryptophan | 0.02 g |
| Threonine | 0.08 g |
| Isoleucine | 0.08 g |
| Leucine | 0.13 g |
| Lysine | 0.13 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.08 g |
| Valine | 0.12 g |
| Arginine | 0.13 g |
| Histidine | 0.05 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 0.40 g |
| Glycine | 0.07 g |
| Proline | 0.08 g |
| Serine | 0.10 g |
FAQ
Why should I pierce the potato before microwaving?
Piercing the skin with a fork allows steam to escape during cooking. Without these vents, pressure builds up inside, which can cause the potato to explode messily inside your microwave.
Is the skin safe and nutritious to eat?
Yes, the skin is where a significant portion of the fiber, iron, and potassium is found. As long as it's washed thoroughly, it's perfectly edible and adds great texture and nutrition.
How do I get a fluffier texture?
After microwaving, let the potato rest for 1-2 minutes. Then, slice it open lengthwise and gently squeeze the ends toward the center to fluff up the interior before adding toppings.
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 1.32 kcal/g · 13% calories from protein · 5.5 g fiber · 0.0 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.