Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Gold potatoes provide 74 kcal and 16 g of carbohydrates per 100 g, making them a good source of energy. They can be enjoyed as a side dish or mashed for a comforting meal, particularly when paired with lean proteins or vegetables.

A close-up view of freshly harvested potatoes showcasing their natural texture and rustic appearance.
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Potatoes, gold, without skin

🔥 74 Calories
💪 1.8g Protein
⚡ 16g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potatoes, gold, without skin
Energy density
Moderate
74 kcal per 100g
Macro energy profile
Carb-led
10% Protein · 87% Carbohydrates · 4% Fat
Glycemic profile
High GI
GI 70 · GL 12
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

74
kcal/100g
Protein
1.8g
Carbohydrates
16g
Fat
0.3g
Glycemic Index:
70

About Potatoes, gold, without skin

Potatoes, gold, without skin, are a variety of potatoes known for their smooth, golden skin and creamy texture. They are a staple food in many cultures and have origins tracing back to the Andean region of South America. Gold potatoes are celebrated for their versatility in cooking and are commonly used in dishes ranging from mashed potatoes to casseroles and salads. Their rich flavor makes them a favorite among home cooks and chefs alike.

Nutritionally, gold potatoes are low in calories, providing only 74 calories per 100 grams. They are a good source of carbohydrates, primarily starch, which offers a quick energy supply. With a protein content of 1.80 grams and a minimal amount of fat at 0.30 grams, they are an excellent choice for a balanced diet. Gold potatoes also contribute vitamins and minerals, including vitamin C and potassium, promoting overall health and wellness. They are often recommended for various dietary needs due to their nutrient density and ease of preparation.

Health Benefits

Supports energy levels due to high carbohydrate content
Rich in potassium, which aids in maintaining healthy blood pressure
Contains vitamin C, essential for immune function and skin health
Offers antioxidants that help protect against cell damage
Promotes digestive health through fiber content
Low in fat and cholesterol, supporting heart health
Versatile ingredient suitable for various dishes and cuisines
May help in weight management when consumed in moderation
Supports muscle function due to potassium and magnesium
Provides a source of complex carbohydrates for sustained energy

Recommended Food Pairings

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Gold potatoes and rosemary: The aromatic herb enhances the earthy flavor of potatoes, making a delicious roasted dish.
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Gold potatoes and garlic: A classic combination, garlic adds depth and richness when sautéed with potatoes.
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Gold potatoes and cheese: Melting cheese over baked gold potatoes creates a creamy, savory treat.
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Gold potatoes and sour cream: A perfect pairing for baked potatoes, adding a tangy richness.
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Gold potatoes and green beans: This combination provides a colorful and nutritious side dish full of vitamins.

How to Consume

Serving size
150g, approximately 1 medium cup of cooked potatoes
Frequency
2-3 times per week to maintain a balanced diet
  • •Boil or steam gold potatoes to retain their nutrients.
  • •Incorporate them into salads for added texture and flavor.
  • •Use as a base for healthy toppings like yogurt and herbs.
  • •Bake them for a crispy exterior and fluffy interior.
  • •Mash with minimal butter or oil for a lighter alternative.

Selection & Storage

How to choose:

  • ✓Select firm potatoes with smooth skin, avoiding any with blemishes or soft spots.
  • ✓Look for potatoes that feel heavy for their size, indicating moisture and freshness.
  • ✓Choose medium-sized potatoes for even cooking; larger ones may have uneven textures.
  • ✓Ensure no green spots are visible, as these can be toxic.
Storage
Store in a cool, dark place with low humidity to prevent sprouting.
Shelf life
5-7 days refrigerated, 3 months frozen if properly wrapped.

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivities may need to avoid potatoes.
  • ⚠️Excessive consumption of potatoes may lead to weight gain due to high carbohydrate content.

Frequently Asked Questions

How many calories does Potatoes, gold, without skin have?

Potatoes, gold, without skin contain approximately 74 calories per 100 grams, making them a low-calorie food option that can fit into most dietary plans.

Is Potatoes, gold, without skin healthy?

Yes, Potatoes, gold, without skin are healthy when consumed in moderation. They provide essential nutrients, low fat content, and are versatile in cooking, contributing to a balanced diet.

How should Potatoes, gold, without skin be stored?

Store Potatoes, gold, without skin in a cool, dark place away from direct sunlight. Optimal storage conditions prevent sprouting and maintain freshness.

What are the benefits of eating Potatoes, gold, without skin?

Eating Potatoes, gold, without skin can enhance energy levels due to their carbohydrate content, provide essential vitamins and minerals, and support digestive health due to their fiber content.

How much Potatoes, gold, without skin can I eat per day?

A recommended portion is around 150 grams, approximately one medium cup, which can be included in meals 2-3 times per week for optimal health benefits.

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