Cratox AI
potato baked peel eaten
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Potato, baked, peel eaten

🔥 93 Calories
💪 2.5g Protein
⚡ 21.1g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potato, baked, peel eaten
Energy density
Moderate
93 kcal per 100g
Macro energy profile
Carb-led
10% Protein · 89% Carbohydrates · 1% Fat
Glycemic profile
High GI
GI 85 · GL 18
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

93
kcal/100g
Protein
2.5g
Carbohydrates
21.1g
Fat
0.1g
Glycemic Index:
85

About Potato, baked, peel eaten

Potatoes are starchy tubers that belong to the Solanaceae family, native to the Andean region of South America. They have been cultivated for thousands of years and are now one of the most widely consumed vegetables globally. Baked potatoes, particularly when the peel is eaten, provide not only flavor but also a variety of essential nutrients. This cooking method helps retain their natural flavors and nutritional benefits, making them a popular side dish or base for toppings.

Nutritionally, a baked potato with the peel provides about 93 calories per 100 grams, along with 2.5 grams of protein, 21.1 grams of carbohydrates, and only 0.1 grams of fat. This makes it a low-calorie, nutrient-dense food that is rich in vitamins, minerals, and dietary fiber. The fiber content helps in digestive health, while the carbohydrates serve as a quick source of energy. Additionally, baked potatoes can be easily incorporated into a variety of meals, enhancing both nutrition and satisfaction.

Health Benefits

Rich in dietary fiber, promoting digestive health.
An excellent source of vitamin C, supporting the immune system.
Contains potassium, essential for heart and muscle function.
Low in calories, making it suitable for weight management.
Versatile food that can be used in numerous recipes.
Provides energy through complex carbohydrates.
Contains antioxidants that may help reduce chronic disease risk.
Supports skin health due to its vitamin and mineral content.
Gluten-free, making it suitable for those with gluten intolerance.
A good source of B vitamins, promoting energy metabolism.

Recommended Food Pairings

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Sour cream - adds creaminess and flavor while balancing starchiness.
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Chives - enhances flavor and adds nutrients such as vitamin K.
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Cheddar cheese - provides protein and calcium, complementing the potato.
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Bacon bits - adds a savory crunch and rich flavor.
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Broccoli - adds fiber and vitamins, creating a nutritious dish.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium baked potato.
Frequency
Recommended frequency is 2-3 times per week.
  • •Bake potatoes at 400°F (200°C) for about 45 minutes.
  • •Serve with healthy toppings like Greek yogurt or salsa.
  • •Include baked potatoes in salads for added texture and nutrients.
  • •Mash baked potatoes for a creamy side dish without excess fat.
  • •Add herbs and spices for enhanced flavor without extra calories.

Selection & Storage

How to choose:

  • ✓Select firm potatoes without any bruises or blemishes.
  • ✓Choose potatoes with smooth skin; avoid those with wrinkles.
  • ✓Look for uniform size for even cooking.
  • ✓Opt for organic potatoes when possible to reduce pesticide exposure.
Storage
Store in a cool, dark place with good ventilation at around 50-60°F (10-15°C) and low humidity.
Shelf life
Potatoes can last about 1-2 weeks at room temperature; 3-5 weeks in a cool, dark place. Can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with solanine sensitivity should avoid green or sprouted potatoes.
  • ⚠️People on a low-carb diet may need to limit consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Overcooking can lead to the formation of harmful compounds.

Frequently Asked Questions

How many calories does Potato, baked, peel eaten have?

A baked potato with the peel eaten contains approximately 93 calories per 100 grams. This makes it a low-calorie choice that can fit into various dietary goals.

Is Potato, baked, peel eaten healthy?

Yes, baked potatoes are healthy when consumed in moderation. They are nutrient-dense, providing essential vitamins, minerals, and dietary fiber, which contribute to overall health.

How should Potato, baked, peel eaten be stored?

Store baked potatoes in a cool, dark place to prolong freshness. They can be refrigerated for a few days but are best consumed fresh. Avoid storing them in plastic bags to prevent moisture buildup.

What are the benefits of eating Potato, baked, peel eaten?

Eating baked potatoes provides numerous benefits including high fiber content, essential vitamins like vitamin C, potassium for heart health, and low calorie count, making them a great addition to a balanced diet.

How much Potato, baked, peel eaten can I eat per day?

A recommended portion is about 150 grams (approximately one medium potato) per day, depending on individual dietary needs and caloric intake goals.

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