Steamed potato

Vegetable

Item Rating: 85/100

1 serving (150 grams) contains 130 calories, 3.0 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		206.3
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.5 g	12%
	Sugars	1.9 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		15.9 mg	1%
Iron		1.3 mg	7%
Potassium		984.1 mg	20%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (1.3%)

Protein: 19 cal (9.0%)

Carbs: 190 cal (89.7%)

About Steamed potato

Steamed potatoes are a versatile food staple consumed worldwide, commonly associated with cuisines such as Irish, Indian, and Peruvian due to their historical cultivation and use. Potatoes are tuberous crops that are rich in carbohydrates, specifically starch, and provide an energy-rich, low-fat source of nutrition. A medium-sized steamed potato (around 150g) contains approximately 110 calories, 26g of carbohydrates, 2g of protein, and negligible fat. They are also rich in essential nutrients like vitamin C, potassium, and dietary fiber, especially if the skin is left on. Unlike fried preparations, steaming retains most of the potato's nutrients without adding fat, making it a healthier cooking method.

Health Benefits

• High in potassium, which supports healthy blood pressure regulation (620mg per medium potato).
• A good source of vitamin C with about 28% of the daily recommended intake, promoting a healthy immune system.
• Contains dietary fiber, particularly with the skin on, which aids in digestion and supports gut health.
• Rich in complex carbohydrates for long-lasting energy without causing rapid blood sugar spikes.
• Includes small amounts of B vitamins like B6, crucial for brain health and energy metabolism.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, kosher, halal

Not suitable for: Keto, low-carb, paleo (depending on interpretation)

Selection and Storage

Store raw potatoes in a cool, dark, dry place to prevent sprouting or spoilage. For steamed potatoes, refrigerate in an airtight container for up to 3-4 days. Reheat thoroughly before consumption to ensure food safety.

Common Questions About Steamed potato Nutrition

Is steamed potato high in protein?

Steamed potatoes are not high in protein, as they contain just about 2 grams of protein per 100 grams. While they are not a significant protein source, they are rich in carbohydrates and provide other important nutrients.

Can I eat steamed potato on a keto diet?

Steamed potatoes are not suitable for a keto diet due to their high carbohydrate content. A 100-gram serving contains roughly 17 grams of carbs, which can quickly exceed the daily carb limit for ketosis.

What are the health benefits of steamed potato?

Steamed potatoes are a good source of vitamin C, potassium, and dietary fiber. They support immune health, improve digestion, and help maintain healthy blood pressure levels. However, they are high on the glycemic index, so portion control is essential for those managing blood sugar.

What is the recommended serving size for steamed potato?

A recommended serving of steamed potato is about 150-200 grams (roughly one medium potato). This provides approximately 130-150 calories and helps balance portion sizes for a healthy diet.

How do steamed potatoes compare to boiled potatoes?

Steamed potatoes tend to retain more nutrients, such as vitamin C and potassium, compared to boiled potatoes, which leach some vitamins and minerals into the cooking water. Both methods are healthy, but steaming is slightly better for preserving nutrients.

Data Sources & Scientific References