Baked Potatoes (Flesh and Skin, No Salt)
Baked potatoes are a classic comfort food, offering a satisfying balance of nutrients and natural flavors, especially when enjoyed with their skin intact. This simple yet versatile ingredient is rich in essential vitamins and minerals, making it an excellent choice for a wholesome meal or side dish. With the skin left on, baked potatoes are not only more nutritious but also provide additional fiber, helping to support healthy digestion.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 93 kcal |
| Protein | 2.5 g |
| Total Fat | 0.13 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 21.15 g |
| Fiber | 2.2 g |
| Sugars | 1.18 g |
| Calcium | 15 mg |
| Iron | 1.08 mg |
| Magnesium | 28 mg |
| Phosphorus | 70 mg |
| Potassium | 535 mg |
| Sodium | 10 mg |
| Zinc | 0.36 mg |
| Copper | 0.118 mcg |
| Manganese | 0.219 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 9.6 mg |
| Thiamin (Vitamin B1) | 0.064 mg |
| Riboflavin (Vitamin B2) | 0.048 mg |
| Niacin (Vitamin B3) | 1.41 mg |
| Vitamin B6 | 0.311 mg |
| Folate (Vitamin B9) | 28 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
This food is naturally free of common allergens such as gluten, dairy, and nuts, making it suitable for most dietary needs. However, be mindful of any added toppings or seasonings that may introduce allergens, such as butter or cheese.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low Sodium: Yes
- Low Fat: Yes
- Kosher: Yes
Cooking Tips and Advice:
- To keep the nutrients intact, bake your potatoes with the skin on to preserve the fiber and vitamins. Simply scrub them thoroughly under cold water to remove any dirt.
- For an extra touch, try topping your baked potato with a variety of healthy ingredients such as Greek yogurt, chives, or a sprinkle of nutritional yeast for a cheesy flavor without the dairy.
- Storage tip: Leftover baked potatoes can be stored in the refrigerator for up to 3-4 days. Reheat them by popping them in the oven for a few minutes to maintain their texture.
Conclusion:
Baked potatoes, especially with the skin on, are an incredibly nutritious and delicious addition to your diet. They are naturally low in fat, high in potassium, and a great source of fiber, making them a heart-healthy choice for any meal. Whether you’re looking for a simple side dish or a filling base for various toppings, this humble ingredient offers flexibility and nourishment in every bite.
