Baked Potato with Skin & Salt – Nutritional Information
A baked potato with skin and a touch of salt is a simple yet nutritious choice for a satisfying side dish or a wholesome snack. Rich in fiber, vitamins, and minerals, this humble tuber provides a variety of essential nutrients to support your health. Here’s a detailed breakdown of its nutritional content:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 198 kcal |
| Protein | 4.29 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 46.06 g |
| Fiber | 7.9 g |
| Sugar | 1.4 g |
| Calcium | 34 mg |
| Iron | 7.04 mg |
| Magnesium | 43 mg |
| Phosphorus | 101 mg |
| Potassium | 573 mg |
| Sodium | 21 mg |
| Zinc | 0.49 mg |
| Copper | 0.817 mcg |
| Manganese | 0.616 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 13.5 mg |
| Thiamin (B1) | 0.122 mg |
| Riboflavin (B2) | 0.106 mg |
| Niacin (B3) | 3.065 mg |
| Vitamin B6 | 0.614 mg |
| Folate | 22 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
This dish consists solely of potatoes, salt, and water (for baking), making it naturally free of common allergens. However, be mindful of cross-contamination risks depending on the preparation method. This baked potato with skin is gluten-free, dairy-free, and egg-free, making it suitable for a variety of dietary needs, including those with gluten sensitivities or lactose intolerance.
Dietary Preferences
- Vegan: Yes, this dish contains no animal products.
- Vegetarian: Yes, this dish is appropriate for vegetarians.
- Gluten-Free: Yes, it is naturally free of gluten.
- Low in Fat: With only 0.1g of fat per serving, it is a heart-healthy choice.
- High in Fiber: The skin of the potato offers a generous 7.9g of dietary fiber, which is great for digestive health.
Cooking Tips & Advice
For a slightly enhanced flavor, consider sprinkling a small amount of olive oil and your favorite herbs (such as rosemary or thyme) on top before baking. For an extra punch, try a dash of garlic powder or black pepper. If you’re looking for an even healthier version, keep the skin on to maximize fiber content.
You can also serve this baked potato with low-fat sour cream, Greek yogurt, or a sprinkle of shredded cheese (for non-vegan diets) to add variety to your meal while still keeping it nutritious. To make it even more filling, top it with some steamed vegetables or a protein-rich option like chili or beans.
Conclusion
Baked potatoes with skin and salt are not only delicious but also provide a range of essential nutrients, including potassium, fiber, and a variety of vitamins and minerals. Whether you enjoy them as a side dish or as part of a larger meal, this simple yet wholesome food can complement many dishes, from salads to hearty stews. This nutrient-packed food is naturally low in fat and high in fiber, making it a smart choice for maintaining a balanced diet.
