Are you looking for a low-calorie, nutrient-dense food to include in your diet? Look no further than 100 grams of boiled potato without peel, with added fat in cooking. At just 103 calories per serving, boiled potato is an excellent addition to any meal. Plus, it's packed with vitamins and minerals that your body needs to thrive.
But don't just take our word for it. Let's dive into the nutritional information of boiled potatoes to see all the benefits this humble vegetable has to offer.
In this article, we'll explore the many health benefits of boiled potatoes, some easy recipes, and different ways to cook them. Whether you're looking for a weight loss food or simply a comforting dish to enjoy, boiled potatoes are a versatile and nutritious choice.
Calories in Boiled Potato without Peel
As mentioned, 100 grams of boiled potato without peel, with added fat in cooking is just 103 calories. This makes it an excellent choice for anyone looking to reduce their calorie intake without sacrificing taste or nutrients.
In addition to being low in calories, boiled potatoes are also rich in essential vitamins and minerals. One serving of boiled potato (100 grams) contains:
- Calories: 103
- Protein: 2.4 grams
- Fat: 4.4 grams
- Carbohydrates: 14.3 grams
- Fiber: 1.9 grams
- Vitamin C: 14% of the RDI
- Potassium: 10% of the RDI
- Vitamin B6: 10% of the RDI
This nutrient profile makes boiled potatoes an excellent source of energy and a great complement to any balanced diet.
Fat Content in Boiled Potato
While boiled potatoes are low in calories, they do contain a moderate amount of fat. 100 grams of boiled potato with added fat in cooking contains 4.4 grams of fat, or around 7% of the recommended daily intake for an average adult. However, most of the fat in boiled potatoes is considered healthy, consisting of unsaturated and polyunsaturated fatty acids. In fact, boiled potatoes contain zero cholesterol and can help reduce your risk of heart disease.
Carbohydrate Content of Boiled Potato
Boiled potatoes are a good source of complex carbohydrates. One serving contains 14.3 grams of carbohydrates, which are slowly digested and provide a steady source of energy throughout the day. In addition, boiled potatoes also contain resistant starch, a type of carbohydrate that can contribute to healthy digestion and reduce your risk of certain diseases.
Boiled Potato Vitamins and Minerals
Beyond the macronutrients, boiled potatoes are also an excellent source of vitamins and minerals. One serving contains 14% of the recommended daily intake of vitamin C, an important antioxidant that supports immune system function and skin health. Additionally, boiled potatoes contain potassium, which can help regulate blood pressure, and vitamin B6, which is essential for brain development and cognitive function.
Health Benefits of Boiled Potatoes
Thanks to their impressive nutrient profile, boiled potatoes have numerous health benefits. Some of these include:
- Improved digestion
- Reduced inflammation
- Better heart health
- Stronger immune system
- Lower risk of cancer
Adding boiled potatoes to your diet can help you achieve these benefits and more.
Boiled Potato as a Weight Loss Food
If you're trying to lose weight, boiled potatoes can be an excellent addition to your diet. They're low in calories, high in fiber, and can help you feel full and satisfied while consuming fewer calories overall. Plus, boiled potatoes can be used in a variety of dishes, from mashed potatoes to potato salad, making them a versatile and tasty staple in any weight loss plan.
Easy Boiled Potato Recipes
Looking for some simple, delicious ways to enjoy boiled potatoes? Here are a few recipes to try:
- Boiled potatoes with butter and herbs
- Boiled potatoes with garlic and parmesan
- Boiled potatoes with sour cream and chives
- Boiled potatoes in potato salad
- Boiled potatoes in a breakfast hash
These recipes are easy to make and can be customized to fit your preferences and dietary needs.
Different Ways to Cook Boiled Potatoes
While boiling is a classic way to cook potatoes, there are plenty of other cooking methods to try. Here are a few ideas:
- Baked potatoes
- Roasted potatoes
- Mashed potatoes
- Fried potatoes
- Potato soup
Each of these methods produces a unique flavor and texture, so experiment to find your favorite way to cook boiled potatoes.
Boiled Potato as a Comfort Food
Finally, boiled potatoes can also be a comforting and satisfying dish to enjoy when you need a little extra TLC. Whether mashed, smashed, or simply topped with butter and herbs, boiled potatoes are a cozy and warming choice for any occasion.
5 FAQ about Boiled Potato
1. What are the nutritional benefits of boiled potato?
Boiled potato is a good source of potassium, vitamin C, and dietary fiber. It also contains small amounts of other essential vitamins and minerals.
2. Is boiled potato a low-calorie food?
Boiled potato is relatively low in calories, with 100 grams containing approximately 103 calories. However, the calorie count can increase if fat is added during cooking or if the potato is eaten with high-calorie toppings.
3. Can boiled potatoes help with weight loss?
Boiled potatoes can be a good addition to a weight loss diet as they are low in calories and high in fiber, which can help you feel fuller for longer. However, portion control and avoiding high-calorie toppings are essential for achieving weight loss goals.
4. Are there any potential health risks associated with eating boiled potatoes?
Boiled potatoes can be a healthy addition to most diets. However, people with certain health conditions, such as diabetes, may want to limit their intake due to the carbohydrate content. Additionally, boiling potatoes with the skin on can increase potassium levels, which can be dangerous for people with kidney problems.
5. How can I incorporate boiled potatoes into my diet?
Boiled potatoes can be enjoyed as a side dish, added to soups and stews, or used in salads. They can also be mashed, roasted, or sautéed. To keep their calorie count low, avoid adding butter, sour cream, or other high-fat toppings.