If you're looking for a healthy and versatile food option, 100 g of potatoes (solid and liquids, canned) is a great choice – and it's only 44 calories! Potatoes are a staple in many diets and come in a variety of shapes, sizes, and colors. Not only are they delicious, but they also offer a range of health benefits to support your overall well-being.
In addition to being low in calories, potatoes are also an excellent source of vitamins and minerals. In fact, a 100 g serving of potatoes can provide you with 26% of your daily recommended intake of vitamin C, as well as potassium, vitamin B6, and iron. They also contain fiber, which is important for maintaining digestive health.
In this article, we'll explore everything you need to know about potatoes, including their nutritional facts, benefits, serving size, types, storage tips, cooking methods, and more. So, let's dig in!
Calories in 100 G Potatoes
As mentioned earlier, 100 g of potatoes (solid and liquids, canned) contain only 44 calories. This makes them an ideal food choice for those who are watching their calorie intake or trying to maintain a healthy weight.
Potatoes Nutritional Facts
Potatoes are a highly nutritious food that can provide your body with a range of vitamins and minerals. A 100 g serving of potatoes (solid and liquids, canned) contains:
- 26% of the daily recommended intake of vitamin C
- 6% of the daily recommended intake of potassium
- 5% of the daily recommended intake of vitamin B6
- 4% of the daily recommended intake of iron
Potatoes are also a good source of fiber, with one medium potato containing around 2g of fiber.
Benefits of Potatoes
Potatoes offer a wide range of benefits that can support your overall health and well-being. Some of the key benefits include:
- Reducing inflammation and aiding digestion due to their high fiber content
- Boosting brain function and supporting a healthy nervous system due to their vitamin B6 content
- Strengthening immune system and promoting healthy skin due to their vitamin C content
- Lowering blood pressure due to their high potassium content
Potatoes Serving Size
The recommended serving size for potatoes is around 100 g, which is equivalent to one medium-sized potato. However, this can vary depending on your individual needs and goals. It's important to pay attention to portion sizes to ensure that you're getting the right amount of nutrients without overeating.
Types of Potatoes Available
There are many different types of potatoes available, each with its own unique texture, flavor, and culinary use. Some of the most popular varieties include:
- Russet potatoes: These are often used for baking, frying, and mashing due to their high starch content and fluffy texture.
- Red potatoes: These have a thin skin and are ideal for roasting, boiling, and salads.
- Yellow potatoes: These are waxier than other varieties and hold their shape well when cooked, making them great for soups, stews, and gratins.
How to Store Potatoes
To keep your potatoes fresh and flavorful for longer, store them in a cool, dark place with good ventilation. Avoid storing them in the refrigerator or in direct sunlight, as this can affect their texture and flavor. Additionally, make sure to remove any potatoes that are sprouting, as they can release a toxic gas that can harm other vegetables.
How to Cook Potatoes
Potatoes are a very versatile ingredient and can be cooked in many different ways to create a range of tasty dishes. Some common cooking methods include:
- Baking: Bake whole potatoes in the oven until tender and crispy on the outside.
- Boiling: Boil potatoes until tender, then mash or use in soups and stews.
- Frying: Cut potatoes into slices or wedges and fry them until crispy.
- Roasting: Cut potatoes into cubes and roast them with herbs and spices for a flavorful side dish.
Potatoes Recipes
Looking for some inspiration on how to cook with potatoes? Here are some tasty potato recipes to try:
- Garlic and herb roasted potatoes
- Mashed sweet potatoes with cinnamon and honey
- Potato and leek soup
- Crispy baked potato wedges
- Potato and cheese gratin
Potatoes and Weight Loss
Despite their high carbohydrate content, potatoes can still be a part of a healthy weight loss diet when eaten in moderation. They are low in calories and high in fiber, which can help to keep you feeling full and satisfied for longer. Additionally, potatoes offer a range of vitamins and minerals that are essential for overall health and wellbeing.
Potatoes and Blood Sugar
Potatoes are known to have a high glycemic index, which means they can cause a rapid increase in blood sugar levels when consumed in large amounts. However, this doesn't mean that you have to avoid potatoes altogether. To keep your blood sugar levels stable, pair your potatoes with a source of protein and fiber, such as grilled chicken or roasted vegetables. Additionally, choose varieties of potatoes that are lower on the glycemic index, such as sweet potatoes or red potatoes.
The potato, like man, is a creature of the earth. And, like man, it is adaptable to almost any climate, is resourceful and self-sufficient, and has endless variety and diversity to offer.
FAQs about Canned Potatoes
1. What are canned potatoes?
Canned potatoes are potatoes that have been cooked, cut, and then packaged in a can with liquid or sauce. They are convenient and easy to use in a variety of dishes.
2. Are canned potatoes healthy?
Canned potatoes can be a healthy option if they are packed in water or a light sauce without added sugar or sodium. They are a good source of fiber, potassium, and vitamin C. However, they may also contain added preservatives and salt, so it is important to read the labels carefully.
3. How should I store canned potatoes?
Once opened, canned potatoes should be refrigerated in an airtight container and consumed within 3-4 days. Unopened cans can be stored in a cool, dry place for up to a year.
4. How can I use canned potatoes?
Canned potatoes are versatile and can be used in a variety of recipes such as potato salad, mashed potatoes, soups, stews, and casseroles. They can also be mashed, roasted or fried for a quick and easy side dish.
5. Can I substitute fresh potatoes with canned potatoes?
Yes, canned potatoes can be substituted for fresh potatoes in many recipes. However, fresh potatoes may yield a different texture and flavor, so it is important to adjust the recipe accordingly.