Potatoes with sauce

Side Dish

Item Rating: 74/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 53 cal (25.5%)

Protein: 14 cal (6.7%)

Carbs: 141 cal (67.8%)

About Potatoes with sauce

Potatoes with sauce is a versatile dish commonly found in a variety of cuisines, ranging from European to South American and Asian, where potatoes serve as a staple carbohydrate. Potatoes, originally cultivated in the Andes mountains over 8,000 years ago, are highly nutritious when prepared healthfully. They are rich in complex carbohydrates, dietary fiber, potassium, and vitamin C. The accompanying sauce can vary widely—creamy sauces often feature dairy, while tomato-based or vegetable reductions may be lighter and vegan-friendly. Depending on preparation, the dish can range from indulgent to nutrient-dense, making it adaptable to both comfort food and balanced diets.

Health Benefits

• Potatoes are an excellent source of potassium, crucial for maintaining healthy blood pressure and proper muscle function.
• Rich in vitamin C, potatoes support a healthy immune system and promote skin health.
• The dietary fiber in potatoes aids digestion and supports gut health.

Dietary Considerations

Allergens: Contains dairy (if using cream-based sauce), gluten (if sauce contains flour), soy (in some processed sauces)

Suitable for: Vegetarian, gluten-free (depending on sauce), vegan (if sauce is plant-based)

Not suitable for: Low-carb diets, ketogenic (due to high carbohydrate content), paleo (potatoes are generally excluded)

Selection and Storage

Store raw potatoes in a cool, dark, and dry place for up to several weeks. Refrigerate any sauce and cooked leftovers in airtight containers for up to 3-5 days. Reheat thoroughly before consuming.

Common Questions About Potatoes with sauce Nutrition

What is the nutritional content of potatoes with sauce?

The nutritional content of potatoes with sauce can vary depending on the type of sauce used, but on average, a one-cup serving of boiled potatoes with a moderate amount of sauce typically contains around 150-250 calories, 3-4 grams of protein, and 35-40 grams of carbohydrates. Potatoes are a good source of Vitamin C and potassium, but the exact nutritional profile may change based on the ingredients in the sauce.

Can I eat potatoes with sauce on a keto diet?

Potatoes with sauce are generally not compatible with a strict keto diet due to their high carbohydrate content. A medium potato alone contains about 37 grams of carbs, which often exceeds the daily carb limit for a keto diet. Additionally, many sauces may contain added sugars or starches, further increasing the carb count.

Are potatoes with sauce healthy to eat?

Potatoes with sauce can be part of a healthy diet when prepared mindfully. Potatoes are nutrient-dense, providing fiber, Vitamin C, and potassium. However, health concerns arise with sauces high in saturated fats, sugar, or sodium. Opting for lighter or homemade sauces with healthy ingredients can make this dish more balanced.

What is the recommended portion size for potatoes with sauce?

A typical serving size for potatoes with sauce is about one cup, which contains roughly 150-250 calories depending on the type of sauce. To maintain a balanced meal, pair this serving with a source of protein and vegetables while being mindful of portion sizes to avoid excessive calories or carbs.

How do potatoes with sauce compare to rice or pasta with sauce?

Potatoes with sauce are generally lower in calories and fat compared to pasta with creamy sauces but tend to be higher in carbohydrates than rice, depending on the preparation. Potatoes are richer in Vitamin C and potassium compared to rice or pasta, making them a more nutrient-dense option. Choosing a healthier sauce can improve their nutritional profile further.

Data Sources & Scientific References