Healthy Baked Potato with Salt: Nutritional Benefits & Simple Recipe
Baked Potato (Flesh Only) with Salt
Baked potatoes are a staple in many households, offering a simple yet satisfying dish that’s easy to prepare and enjoy. When prepared without the skin and just a touch of salt, the potato becomes a light, flavorful side dish, perfect for any meal. This basic preparation showcases the natural goodness of the potato, which is rich in carbohydrates, fiber, and essential nutrients. Here’s a detailed nutritional breakdown of this comforting dish:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 93 kcal |
| Protein | 1.96 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 21.55 g |
| Dietary Fiber | 1.5 g |
| Sugars | 1.7 g |
| Calcium | 5 mg |
| Iron | 0.35 mg |
| Magnesium | 25 mg |
| Phosphorus | 50 mg |
| Potassium | 391 mg |
| Sodium | 5 mg |
| Zinc | 0.29 mg |
| Copper | 0.215 mcg |
| Manganese | 0.161 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 12.8 mg |
| Thiamine (Vitamin B1) | 0.105 mg |
| Riboflavin (Vitamin B2) | 0.021 mg |
| Niacin (Vitamin B3) | 1.395 mg |
| Vitamin B6 | 0.301 mg |
| Folate | 9 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
This dish is naturally free of common allergens such as gluten, dairy, and nuts, making it a versatile option for various dietary restrictions. However, those with a sensitivity to potatoes or nightshade vegetables should exercise caution.
Dietary Preferences
- Gluten-Free: This dish is naturally gluten-free.
- Vegetarian: Suitable for vegetarians, provided no animal-based seasonings or toppings are used.
- Vegan: Can be made vegan by ensuring no butter or dairy is added.
- Low in Fat: With only 0.1g of fat per 100g serving, it’s a great option for low-fat diets.
Tips and Advice
To elevate the flavor of your baked potato, consider adding a sprinkle of fresh herbs like parsley or chives, or a drizzle of olive oil for a healthier fat option. While the salt enhances the natural taste of the potato, be mindful of sodium intake, especially if you’re following a low-sodium diet. For a more filling meal, you can top the baked potato with various fillings such as roasted vegetables, beans, or a dollop of Greek yogurt.
Conclusion
A simple baked potato with salt offers a nutritious and satisfying option, packed with essential vitamins and minerals, including potassium, Vitamin C, and B vitamins. Whether served as a side dish or a light meal, this humble preparation provides a wonderful canvas for creative toppings and flavor combinations. Perfect for a quick, wholesome dish, the baked potato is both a classic comfort food and a healthy choice for any diet.
