Know what’s on your plate
Microwaved potatoes
Calories & nutrition facts
cooked, in skin, skin with salt
Nutrition facts
Per 100 g% DV- Calories 132 kcal —
- Protein 4.4 g 9%
- Carbohydrate 24 g 9%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 5.5 g 20%
- Sodium 252 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 15.3 mg 17%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.59 mg 12%
- Vitamin B6 0.49 mg 29%
- Folate (B9) 17 µg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 46 mg 4%
- Iron 5.9 mg 33%
- Magnesium 37 mg 9%
- Phosphorus 82 mg 7%
- Potassium 650 mg 14%
- Zinc 0.51 mg 5%
- Copper 0.88 mg 98%
- Manganese 0.98 mg 43%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 132 | 4.4 g | 24 g | 0.1 g |
| 1 × skin | 58 g | 77 | 2.5 g | 14 g | 0.1 g |
| 2 × skin | 116 g | 153 | 5.1 g | 28 g | 0.1 g |
| ½ × skin | 29 g | 38 | 1.3 g | 7 g | 0 g |
| 3 × skin | 174 g | 230 | 7.6 g | 42 g | 0.2 g |
| 4 × skin | 232 g | 306 | 10 g | 56 g | 0.2 g |
Similar foods
- Potatoflesh and skin, raw77 kcal / 100 g
- Potato skinraw58 kcal / 100 g
- Baked potatoflesh and skin, with salt93 kcal / 100 g
- Skinned potatoescooked by microwave, no salt88 kcal / 100 g
- Boiled potato skincooked in skin, with salt78 kcal / 100 g
- Baked potato skinwith salt198 kcal / 100 g
- Old potatoesmicrowaved, flesh and skin92 kcal / 100 g
- New potatoesor earlies, cooked by microwave, no salt72 kcal / 100 g
- Boiled potato fleshcooked in skin, with salt87 kcal / 100 g
- Whole potatoesfrozen, cooked, boiled, drained, with salt63 kcal / 100 g
Questions about Microwaved potatoes
How do you microwave a whole potato so it cooks evenly?
Scrub and dry it, prick it all over with a fork, then microwave on high for about 5 minutes per medium potato, turning halfway. It is ready when a knife slides into the centre easily; add short bursts of time if it is still firm.
Can you microwave potatoes without pricking them?
Prick the skin several times first: steam can build up inside an unpierced potato and make it burst. Use a fork, not a knife, and don’t wrap it tightly in foil.
How do you get crispy skin on a microwaved potato?
A microwave softens the inside but does not crisp the skin. After microwaving until tender, rub the skin lightly with oil and finish it in a hot oven or air fryer at 220 °C for about 10 minutes.
How long do microwaved potatoes keep in the fridge?
Cool them promptly, refrigerate in a covered container and eat within 3 days. Reheat until steaming hot throughout; avoid reheating the same potato more than once.
What can you serve with a microwaved potato?
Split it while hot and add baked beans and grated cheese, tuna with sweetcorn, or butter and chopped spring onions. A microwaved potato also makes a quick base for chilli or leftover curry.
Are microwaved potatoes as nutritious as boiled potatoes?
The cooking method and whether you eat the skin make a difference. A 100 g portion of microwaved potato has 5.5 g of fibre, compared with 2 g in boiled potato flesh; keeping the skin on retains more fibre.
Do you need to add water when microwaving a potato?
No: a whole potato contains enough moisture to cook in its own steam. Put it on a microwave-safe plate, and don’t seal it in an airtight container.
Can you microwave a potato in cling film?
You can, but it is unnecessary: prick the potato and cook it on a microwave-safe plate instead. If you use a covering, choose one labelled microwave-safe and leave room for steam to escape.
Source: USDA FoodData Central 170115 · per 100 g · carbohydrate per EU label, fibre excluded
