Potatoes are awesome little tubers packed with good stuff and super versatile in the kitchen. Seriously, there are tons of delicious dishes that feature potatoes in our cooking traditions.
You’ve got all sorts of potatoes out there—like the classic white, yellow, new potatoes, and even purple or red ones. Each type has its own vibe and cooking methods. For instance, new potatoes are great when baked or pan-fried, while sweet potatoes are perfect for baking or mashing. And those purple potatoes? They’re loaded with antioxidants and make for some fun, colorful meals when boiled or steamed.
So, how do you cook potatoes? In Italy, we’ve got a ton of recipes that use them, like gnocchi and creamy mashed potatoes. Whether you bake, boil, or sauté them, potatoes can jazz up many tasty dishes, like a light octopus and potato salad. Don’t forget about regional favorites like Sicilian mbriulata or Neapolitan potato gateau. Even simple boiled potatoes can be super tasty!
If you steam them, you keep all the nutrients and flavor, and they’re ready in just 15-20 minutes. The microwave is the quickest option, taking about 5 minutes. Baked potatoes drizzled with oil and rosemary or cheesy gratin potatoes are classics you can’t skip. And who doesn’t love French fries or caramelized potatoes for a sweet twist?
As for calories, potatoes usually have around 80 kcal per 100 grams, but that can go up depending on how you cook them or what you add.
What Are Potatoes Anyway?
Potatoes are one of the most grown veggies worldwide and are the third biggest source of carbs for people everywhere. They’re a solid food choice, and their benefits can change based on the type and how you cook them.
But are they veggies? Technically, no! They’re tubers, which are parts of the plant that store energy. While we think of them as veggies in the kitchen, they’re actually starchy foods because of their high carb content.
There are about 4,000 potato varieties out there, many of which come from the Andes and don’t often make it to our grocery stores. These tubers belong to the nightshade family, which includes eggplants, tomatoes, and peppers. While they sometimes get a bad rap as unhealthy comfort food, they’re actually packed with nutrients.
Before hitting the shelves, ripe potatoes are kept at a warm temperature and high humidity for a couple of weeks to fix any surface damage. After that, they’re stored in cool, dark, and dry places for a few months. New potatoes are picked and sold fresh, so you’ll want to eat those pretty quickly.
Types of Potatoes
Not all potatoes are created equal! Each type has its own special traits that make it perfect for certain dishes. Whether you’re whipping up creamy mash, crispy baked potatoes, or a light salad, picking the right kind makes a big difference.
Here’s a quick rundown of the main types of potatoes and how to use them:
- White Potatoes (like Kennebec or Daifla): Starchy and floury, these are great for mashed potatoes, gnocchi, and croquettes.
- Yellow-Fleshed Potatoes (like Spunta and Primura): Firm and less starchy, perfect for baking, frying, or tossing in salads.
- Red Potatoes (like Desireé and Patata di Colfiorito PGI): With their pigmented skin and firm flesh, they’re versatile for boiling, baking, frying, or pan-frying.
- Purple Potatoes: These come in different textures—some are floury, while others are more compact. They’re rich in antioxidants.
- New Potatoes (like Spunta or Galatina): Freshly harvested and best enjoyed whole with the skin on, whether baked or pan-fried.
- Sweet Potatoes: With their naturally sweet flavor, they’re awesome for baking, frying, or adding to salads.
In short, each type of potato brings something unique to the table!
Nutritional Value of Potatoes
Potatoes have about 72 calories per 100 grams, which is similar to 25 grams of pasta without any sauce. The calorie count can change based on how you cook them. For example, boiled potatoes without the skin have around 71 kcal, while roasted ones jump to about 148 kcal because they lose water and concentrate the starch. Frying them can push the calories up to 188.
Benefits of Potatoes
Potatoes are made up of about 78.5% water, with 18% being carbs, 16% starch, 0.4% sugars, and 1.6% dietary fiber. Because of this, they’re considered a high-calorie food with a high glycemic index. But they can be a great substitute for other foods and help keep you feeling full, which can prevent overeating.
The fiber in potatoes (like cellulose and pectin) is good for your gut health and can help prevent issues like constipation. They also provide protein with essential amino acids, like lysine (which boosts your immune system) and tryptophan (which helps with sleep and stress).
Plus, the short-chain fatty acids from resistant starches in potatoes can support gut health and reduce inflammation.
Their glycemic index varies based on how you prepare them: boiled potatoes have a GI of 70, steamed ones are at 65, and French fries can hit a GI of 95.
