Steamed Potato
Solanum tuberosumClinical Encyclopedia
Steamed 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.
Steamed potatoes are a nutritious and versatile vegetable, rich in carbohydrates and essential vitamins and minerals. They are low in calories and fat, making them a healthy addition to any diet.
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 enjoyed steamed to preserve nutrients; avoid adding excessive butter or cream to maintain health benefits.
Smart Selection & Storage
Choose firm 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 Steamed Potato Salad
A refreshing salad featuring steamed potatoes tossed with fresh herbs and a light vinaigrette, perfect for a healthy side dish.
- 500g baby potatoes
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Fresh parsley and chives, chopped
- 1. Steam the baby potatoes until tender, about 15-20 minutes.
- 2. In a bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
- 3. Once the potatoes are cool, cut them in half and toss with the dressing and chopped herbs.
Spicy Steamed Potato and Chickpea Bowl
A hearty bowl of steamed potatoes and chickpeas seasoned with spices, served over a bed of greens for a nutritious meal.
- 400g steamed potatoes, cubed
- 1 can chickpeas, rinsed and drained
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Mixed greens for serving
- 1. Steam the potatoes until tender, about 15 minutes.
- 2. In a skillet, combine chickpeas, cumin, paprika, salt, and pepper, and cook until heated through.
- 3. Serve the spiced chickpeas over a bed of mixed greens topped with steamed potatoes.
Lemon Garlic Steamed Potatoes
Simple yet flavorful, these steamed potatoes are infused with lemon and garlic for a zesty side dish.
- 600g baby potatoes
- 3 cloves garlic, minced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Steam the baby potatoes until fork-tender, about 20 minutes.
- 2. In a bowl, mix minced garlic, lemon juice, olive oil, salt, and pepper.
- 3. Toss the steamed potatoes in the lemon-garlic mixture before serving.
Steamed Potato and Broccoli Mash
A creamy mash of steamed potatoes and broccoli, this dish is a nutritious alternative to traditional mashed potatoes.
- 500g potatoes, peeled and cubed
- 200g broccoli florets
- 2 tablespoons Greek yogurt
- Salt and pepper to taste
- 1. Steam the potatoes and broccoli together until tender, about 15 minutes.
- 2. Mash the potatoes and broccoli together with Greek yogurt, salt, and pepper until smooth.
- 3. Serve warm as a healthy side dish.
Mediterranean Steamed Potato Skewers
Colorful skewers of steamed potatoes, bell peppers, and cherry tomatoes drizzled with a balsamic glaze for a delightful appetizer.
- 400g steamed potatoes, cubed
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 200g cherry tomatoes
- 2 tablespoons balsamic glaze
- 1. Steam the potatoes until tender, about 15 minutes.
- 2. On skewers, alternate threading the potatoes, bell peppers, and cherry tomatoes.
- 3. Drizzle with balsamic glaze before serving.
Steamed Potato and Spinach Frittata
A protein-packed frittata made with steamed potatoes and fresh spinach, perfect for breakfast or brunch.
- 300g steamed potatoes, sliced
- 200g fresh spinach
- 6 eggs
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 180°C (350°F).
- 2. In a skillet, sauté spinach in olive oil until wilted, then add the sliced steamed potatoes.
- 3. Whisk the eggs with salt and pepper, pour over the vegetables, and bake until set, about 20 minutes.
Steamed Potato and Avocado Toast
A nutritious twist on avocado toast, topped with creamy avocado and steamed potato slices for added texture and flavor.
- 2 slices whole-grain bread
- 200g steamed potatoes, sliced
- 1 ripe avocado
- Salt, pepper, and chili flakes to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado and season with salt, pepper, and chili flakes.
- 3. Top the toasted bread with mashed avocado and arrange steamed potato slices on top.
Curried Steamed Potato Soup
A warm and comforting soup made with steamed potatoes and a blend of spices, perfect for chilly days.
- 500g steamed potatoes, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add curry powder and cook for another minute before adding the steamed potatoes and vegetable broth.
- 3. Simmer for 15 minutes, then blend until smooth and season with salt and pepper.
Steamed Potato and Quinoa Salad
A protein-rich salad combining steamed potatoes and quinoa, tossed with a zesty lemon dressing for a filling meal.
- 300g steamed potatoes, cubed
- 1 cup cooked quinoa
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Chopped cucumber and bell pepper
- 1. In a large bowl, combine steamed potatoes, cooked quinoa, cucumber, and bell pepper.
- 2. Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad.
- 3. Toss gently to combine and serve chilled.
Steamed Potato and Lentil Patties
Delicious and nutritious patties made from steamed potatoes and lentils, perfect for a healthy snack or light meal.
- 400g steamed potatoes, mashed
- 1 cup cooked lentils
- 1 onion, finely chopped
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine mashed potatoes, cooked lentils, onion, cumin, salt, and pepper.
- 2. Form the mixture into patties and heat olive oil in a skillet.
- 3. Fry the patties until golden brown on both sides, about 4-5 minutes each.
Frequently Asked Questions (FAQ)
Are steamed potatoes healthier than fried potatoes?
Yes, steaming potatoes retains more nutrients and reduces added fats compared to frying.
Can I eat the skin of steamed potatoes?
Yes, the skin contains additional fiber and nutrients, making it beneficial to consume.
How do I store leftover steamed potatoes?
Store in an airtight container in the refrigerator for up to 3-5 days.
What are the best seasonings for steamed potatoes?
Herbs like rosemary, thyme, and spices such as garlic powder enhance flavor without adding calories.
Can I freeze steamed potatoes?
Yes, but they may lose texture; it's best to freeze them in portions.
How many calories are in a medium steamed potato?
A medium steamed potato contains approximately 130 calories.
Are steamed potatoes good for weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full.
What nutrients are most abundant in steamed potatoes?
Steamed potatoes are particularly high in potassium, vitamin C, and vitamin B6.