Steamed potatoes

Vegetable

Item Rating: 85/100

1 serving (150 grams) contains 110 calories, 2.5 grams of protein, 0.1 grams of fat, and 26.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		174.6
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.1 mg	0%
Total Carbohydrates		41.3 g	15%
	Dietary Fiber	3.7 g	13%
	Sugars	1.9 g
protein		4.0 g	8%
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: 1 cal (1.0%)

Protein: 16 cal (8.7%)

Carbs: 165 cal (90.3%)

About Steamed potatoes

Steamed potatoes are a versatile and widely consumed dish that originates from the Americas, where potatoes were first domesticated over 7,000 years ago. Today, they are a staple in many cuisines worldwide, from European to South American. Steamed potatoes, in particular, are a nutritious preparation method as they preserve the nutrients better than boiling or frying. They are primarily composed of carbohydrates with moderate amounts of protein and fiber, and they are low in fat. Potatoes are rich in vitamin C, vitamin B6, potassium, and contain small amounts of magnesium and iron. A 100-gram serving of steamed potatoes provides approximately 87 calories, making them energy-dense but not overly calorific.

Health Benefits

• Supports immune function due to vitamin C content, which provides about 19.7 mg per 100 grams.
• Helps maintain healthy blood pressure, as potatoes are high in potassium, offering approximately 425 mg per 100 grams.
• Promotes digestive health with dietary fiber content, approximately 2.2 grams per 100 grams, aiding regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, nut-free

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store raw potatoes in a cool, dark, and dry place to prevent sprouting. Consume steamed potatoes within 3-4 days when kept in a refrigerator, reheating only once for safety.

Common Questions About Steamed potatoes Nutrition

Are steamed potatoes high in protein?

Steamed potatoes are not high in protein. A medium steamed potato (approximately 150 grams) contains around 3 grams of protein, making them more suitable as a source of carbohydrates rather than protein.

Can I eat steamed potatoes on a keto or low-carb diet?

Steamed potatoes are not compatible with keto or low-carb diets due to their carbohydrate content. A medium steamed potato contains approximately 30-35 grams of carbs, which can quickly exceed daily carb limits on these diets.

What are the health benefits and concerns of eating steamed potatoes?

Steamed potatoes are a good source of vitamins like vitamin C and B6, as well as potassium, which supports heart health and muscle function. However, they have a high glycemic index, meaning they can spike blood sugar levels, which may be a concern for people with diabetes.

What is the recommended portion size for steamed potatoes?

A serving size of steamed potatoes is typically 1 medium potato, about 150 grams, which provides roughly 130-150 calories. Pairing them with a source of protein and healthy fats can create a balanced meal.

How do steamed potatoes compare to baked or roasted potatoes in terms of nutrition?

Steamed potatoes retain more moisture and generally have slightly fewer calories compared to roasted potatoes, which are often cooked with added oil. Both baked and steamed potatoes have similar macronutrient profiles, but steaming preserves more nutrients like vitamin C due to the lack of high heat or oil.

Data Sources & Scientific References