Baked Potato (With Skin) – Nutritional Information and Ingredient Breakdown
The baked potato is a classic, versatile food item that provides a hearty, satisfying option for meals. When cooked in its skin, it retains much of its nutrients and offers a wealth of health benefits. Here’s an in-depth look at the nutritional profile of a baked potato (with skin) and the essential components that make it a great addition to your diet.
Ingredient Information:
Description
Potatoes, when baked with their skin, become soft and tender on the inside while retaining the natural vitamins, minerals, and fiber found in the skin. They are simple to prepare, highly nutritious, and serve as a great source of energy.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 87 kcal |
| Protein | 1.87 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 20.13 g |
| Fiber | 1.8 g |
| Sugar | 0.91 g |
| Calcium | 5 mg |
| Iron | 0.31 mg |
| Magnesium | 22 mg |
| Phosphorus | 44 mg |
| Potassium | 379 mg |
| Sodium | 4 mg |
| Zinc | 0.3 mg |
| Copper | 0.188 µg |
| Manganese | 0.138 mg |
| Selenium | 0.3 µg |
| Vitamin C | 13 mg |
| Thiamin (B1) | 0.106 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 1.439 mg |
| Vitamin B6 | 0.299 mg |
| Folate (B9) | 10 µg |
| Vitamin B12 | 0 µg |
| Vitamin A | 0 µg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0 µg |
Allergen Information:
- Gluten-Free: Potatoes are naturally gluten-free, making them an excellent option for those with gluten sensitivities or celiac disease.
- Dairy-Free: Baked potatoes (with skin) do not contain dairy unless toppings such as butter, cheese, or sour cream are added.
- Vegan-Friendly: As a plant-based food, baked potatoes fit well into a vegan diet.
- Nut-Free: Potatoes are safe for individuals with nut allergies.
Dietary Preferences:
- Vegetarian: Baked potatoes are a great choice for vegetarians, whether served as a side dish or a main.
- Low Fat: With only 0.1 g of fat per 100g, baked potatoes can be included in low-fat meal plans.
- High in Fiber: The skin of the potato provides a good amount of fiber, which supports digestive health and helps maintain a feeling of fullness.
- Low in Sugar: Potatoes have a naturally low sugar content, making them a good choice for those monitoring their sugar intake.
- Good for Heart Health: With a high potassium content (379 mg), baked potatoes can help support cardiovascular health by balancing sodium intake and promoting healthy blood pressure levels.
Advice:
- Leave the Skin On: For maximum nutritional benefit, it’s best to bake potatoes with the skin on. The skin is packed with fiber and essential nutrients, which would otherwise be lost if peeled.
- Baking vs. Boiling: Baking potatoes allows them to retain more of their nutrients compared to boiling, as water-soluble vitamins like Vitamin C and B are lost in the water during boiling. If you do boil potatoes, consider using the cooking water in soups or stews to retain some of the nutrients.
- Toppings: While baked potatoes can be enjoyed simply with a sprinkle of salt and pepper, they also make a great base for various toppings. For healthier options, consider adding Greek yogurt, sautéed vegetables, or a drizzle of olive oil and herbs.
- Serving Suggestions: Baked potatoes pair wonderfully with roasted meats, grilled vegetables, or can be served as a main dish when topped with chili, cottage cheese, or a mixture of veggies and beans for a filling, plant-based meal.
Conclusion:
Baked potatoes, especially when cooked with the skin, offer a powerhouse of nutrition in a simple, easy-to-prepare package. Their high fiber content, combined with essential minerals like potassium, magnesium, and iron, make them an excellent choice for a balanced diet. Whether enjoyed as a side dish or as the main course, a baked potato can be a versatile and satisfying addition to your meal plan.
