Cooked Potato
Solanum tuberosumClinical Encyclopedia
Cooked Potato provides 87 kcal, 2g of protein, 20.1g of carbohydrates, and 2.2g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.
Cooked potatoes are a versatile and nutritious vegetable, rich in carbohydrates and essential nutrients. They are a staple food in many cultures and provide a good source of energy.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best prepared by boiling or steaming to retain nutrients. Avoid frying to minimize added fats.
Smart Selection & Storage
Choose firm, smooth potatoes without blemishes or sprouts for the best quality.
Store in a cool, dark place to prevent sprouting and spoilage.
Myths vs Realities
Healthy Recipes
Herbed Quinoa-Stuffed Potatoes
Baked potatoes filled with a flavorful quinoa mixture, packed with herbs and vegetables for a nutritious meal.
- 4 medium cooked potatoes
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Cut the cooked potatoes in half and scoop out a small portion of the flesh, leaving a shell.
- 3. In a bowl, mix quinoa, tomatoes, parsley, spinach, olive oil, salt, and pepper. Fill the potato halves with the mixture.
- 4. Place the stuffed potatoes on a baking sheet and bake for 15-20 minutes until heated through.
Spicy Sweet Potato and Chickpea Salad
A vibrant salad combining roasted sweet potatoes and chickpeas, dressed with a zesty lime vinaigrette.
- 2 medium cooked sweet potatoes, cubed
- 1 can chickpeas, drained and rinsed
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large bowl, combine sweet potatoes, chickpeas, red onion, and cilantro.
- 2. In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled or at room temperature.
Potato and Kale Frittata
A protein-packed frittata featuring cooked potatoes and nutrient-rich kale, perfect for breakfast or brunch.
- 4 large eggs
- 1 cup cooked potatoes, diced
- 1 cup kale, chopped
- 1/4 cup onion, diced
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil over medium heat and sauté onions until translucent.
- 3. Add kale and cook until wilted, then stir in the cooked potatoes.
- 4. In a bowl, whisk eggs with salt and pepper, then pour over the vegetable mixture. Sprinkle feta on top.
- 5. Transfer the skillet to the oven and bake for 15-20 minutes until set. Slice and serve warm.
Creamy Potato and Avocado Dip
A healthy twist on traditional dip, combining cooked potatoes and avocados for a creamy, nutritious snack.
- 2 medium cooked potatoes, peeled and diced
- 1 ripe avocado
- 1 tablespoon lime juice
- 1/4 cup Greek yogurt
- Salt and pepper to taste
- Chopped cilantro for garnish
- 1. In a blender, combine cooked potatoes, avocado, lime juice, and Greek yogurt.
- 2. Blend until smooth, adding salt and pepper to taste.
- 3. Transfer to a serving bowl and garnish with chopped cilantro. Serve with vegetable sticks or whole-grain crackers.
Potato and Broccoli Bake
A comforting baked dish featuring layers of cooked potatoes and broccoli, topped with a light cheese sauce.
- 4 medium cooked potatoes, sliced
- 2 cups broccoli florets, steamed
- 1 cup low-fat milk
- 1/2 cup shredded cheese (e.g., mozzarella)
- 1 tablespoon flour
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a saucepan, whisk flour into milk over medium heat until thickened. Stir in cheese until melted.
- 3. In a baking dish, layer sliced potatoes and steamed broccoli, then pour cheese sauce over the top.
- 4. Bake for 25-30 minutes until bubbly and golden. Let cool slightly before serving.
Mediterranean Potato Salad
A refreshing potato salad with Mediterranean flavors, featuring olives, tomatoes, and a tangy vinaigrette.
- 4 medium cooked potatoes, cubed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked potatoes, cherry tomatoes, olives, and red onion.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- 3. Pour the dressing over the potato mixture and toss gently to combine. Serve chilled or at room temperature.
Potato and Lentil Curry
A hearty and flavorful curry made with cooked potatoes and lentils, perfect for a filling vegetarian meal.
- 2 medium cooked potatoes, cubed
- 1 cup cooked lentils
- 1 can coconut milk
- 1 tablespoon curry powder
- 1/2 cup diced tomatoes
- 1 tablespoon olive oil
- Salt to taste
- 1. In a large pot, heat olive oil over medium heat and add curry powder, stirring for 1 minute.
- 2. Add diced tomatoes and cook for another 2 minutes, then stir in coconut milk and bring to a simmer.
- 3. Add cooked potatoes and lentils, stirring to combine. Simmer for 10-15 minutes, seasoning with salt to taste before serving.
Potato and Spinach Cakes
Crispy potato cakes filled with spinach and herbs, perfect as a snack or appetizer.
- 2 cups cooked potatoes, mashed
- 1 cup fresh spinach, chopped
- 1/4 cup green onions, chopped
- 1/2 cup breadcrumbs
- 1 egg
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine mashed potatoes, spinach, green onions, breadcrumbs, egg, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. In a skillet, heat olive oil over medium heat and fry the patties until golden brown on both sides. Drain on paper towels before serving.
Loaded Potato Skins with Greek Yogurt
Healthy potato skins topped with Greek yogurt, chives, and a sprinkle of cheese for a guilt-free appetizer.
- 4 medium cooked potatoes, halved
- 1/2 cup Greek yogurt
- 1/4 cup shredded cheese (e.g., cheddar)
- 1/4 cup chives, chopped
- Salt and pepper to taste
- Olive oil for brushing
- 1. Preheat the oven to 400°F (200°C).
- 2. Scoop out some of the flesh from the potato halves and brush the skins with olive oil.
- 3. Place the skins on a baking sheet and bake for 10-15 minutes until crispy.
- 4. Remove from the oven and fill each skin with Greek yogurt, sprinkle with cheese, chives, salt, and pepper before serving.
Potato and Cauliflower Mash
A creamy and healthy alternative to traditional mashed potatoes, combining cauliflower for added nutrition.
- 2 medium cooked potatoes, peeled and diced
- 1 cup steamed cauliflower florets
- 1/4 cup low-fat milk
- 1 tablespoon butter
- Salt and pepper to taste
- 1. In a food processor, combine cooked potatoes and steamed cauliflower.
- 2. Add milk, butter, salt, and pepper, then blend until smooth and creamy.
- 3. Serve warm as a side dish with your favorite protein.
Frequently Asked Questions (FAQ)
Are cooked potatoes healthy?
Yes, cooked potatoes are healthy when consumed in moderation and can be part of a balanced diet.
Can I eat the skin of cooked potatoes?
Yes, the skin is nutritious and contains fiber, vitamins, and minerals.
How should I store cooked potatoes?
Store cooked potatoes in an airtight container in the refrigerator for up to 3-5 days.
Do cooked potatoes contain gluten?
No, cooked potatoes are naturally gluten-free.
Can I freeze cooked potatoes?
Yes, cooked potatoes can be frozen, but they may change texture upon thawing.
What is the best way to reheat cooked potatoes?
Reheat in the oven or microwave until heated through, adding a little moisture if necessary.
Are there any health benefits to eating potatoes?
Yes, they provide essential nutrients, including potassium and vitamin C, and are a good source of energy.
How many calories are in a cooked potato?
A medium-sized cooked potato contains approximately 87 calories.