Baked Potatoes (Flesh and Skin with Salt) – Nutritional Information & Ingredients Overview
Baked potatoes, with their tender flesh and crispy skin, are a classic comfort food that offers a satisfying and nutritious option for any meal. When prepared with a sprinkle of salt, they are deliciously simple yet packed with essential nutrients that can fuel your body and support overall well-being.
Ingredients
- Potatoes (with skin and flesh)
- Salt (optional for seasoning)
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 93 kcal | 5% |
| Protein | 2.5 g | 5% |
| Fat | 0.13 g | 0% |
| Saturated Fat | 0.034 g | 0% |
| Carbohydrates | 21.15 g | 7% |
| Dietary Fiber | 2.2 g | 9% |
| Sugar | 1.18 g | – |
| Calcium | 15 mg | 1% |
| Iron | 1.08 mg | 6% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 70 mg | 10% |
| Potassium | 535 mg | 15% |
| Sodium | 10 mg | 0% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.118 mcg | – |
| Manganese | 0.219 mg | 9% |
| Selenium | 0.4 mcg | – |
| Vitamin C | 9.6 mg | 16% |
| Thiamin (Vitamin B1) | 0.064 mg | 5% |
| Riboflavin (Vitamin B2) | 0.048 mg | 4% |
| Niacin (Vitamin B3) | 1.41 mg | 9% |
| Vitamin B6 | 0.311 mg | 24% |
| Folate (Vitamin B9) | 28 mcg | 7% |
| Vitamin B12 | 0.0 mcg | 0% |
| Vitamin A | 1.0 mcg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin D2 | 0.0 mcg | 0% |
Allergen Information:
Baked potatoes with salt are naturally free from common allergens such as gluten, dairy, and nuts, making them an excellent choice for individuals with dietary sensitivities. However, if you choose to add other toppings such as butter, cheese, or sour cream, be sure to account for potential allergens.
Dietary Preferences:
- Gluten-Free: Potatoes are inherently gluten-free, making this dish suitable for those with celiac disease or gluten sensitivities.
- Vegetarian: Baked potatoes with salt are 100% vegetarian and can easily be incorporated into a variety of plant-based meal plans.
- Vegan: Without any added dairy or animal-based ingredients, this dish is also fully vegan.
- Low in Fat: With only 0.13 grams of fat per 100 grams, this dish is perfect for those following a low-fat or heart-healthy diet.
- High in Potassium: Potatoes are a great source of potassium, which is essential for heart health, muscle function, and fluid balance.
Advice:
Baked potatoes can be an incredibly versatile ingredient. Enjoy them as a side dish with your favorite protein or top them with nutrient-rich vegetables like broccoli, kale, or a sprinkle of cheese for a satisfying main course. The skin is particularly high in fiber, so for maximum nutritional benefit, it’s best to leave the skin on while preparing.
Conclusion:
Baked potatoes with flesh and skin are not only comforting but also nutritionally rich, providing a wealth of vitamins, minerals, and dietary fiber. They offer a delicious base for countless recipes and are especially enjoyable when seasoned simply with salt. Whether you enjoy them plain or loaded with your favorite toppings, baked potatoes are a wonderful addition to any meal, providing nourishment and satisfaction in every bite.
