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potato baked peel not
🥬

Potato, baked, peel not eaten

🔥 93 Calories
💪 1.9g Protein
⚡ 21.4g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Potato, baked, peel not eaten
Energy density
Moderate
93 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 91% Carbohydrates · 1% Fat
Glycemic profile
High GI
GI 85 · GL 16
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

93
kcal/100g
Protein
1.9g
Carbohydrates
21.4g
Fat
0.1g
Glycemic Index:
85

About Potato, baked, peel not eaten

Potatoes, specifically when baked with the peel not consumed, are a staple food originating from the Andean region of South America. They have been cultivated for thousands of years and are now a global dietary component, known for their versatility and distinct taste. Baked potatoes offer a convenient way to enjoy this nutrient-rich tuber, making them a popular choice for side dishes or main courses in various cuisines around the world. Their preparation is straightforward, allowing for easy incorporation into balanced meals.

Nutritionally, baked potatoes are low in calories, containing approximately 93 calories per 100 grams, making them an excellent option for those looking to manage their weight. They are rich in carbohydrates, primarily in the form of starch, which provides a quick energy source. Additionally, potatoes are a source of dietary fiber, vitamin C, and several B vitamins, contributing to overall health. Their low fat and cholesterol content, combined with their high potassium levels, makes them a heart-healthy food choice, suitable for a variety of diets.

Health Benefits

Supports digestive health due to high fiber content
Provides a good source of energy from complex carbohydrates
Rich in potassium, which helps regulate blood pressure
Contains vitamin C, an antioxidant that supports immune function
Low in fat, making it suitable for weight management
Helps in muscle recovery due to its carbohydrate content
May improve satiety and reduce overall calorie intake
Supports bone health due to its mineral content
Can aid in skin health due to vitamin C and antioxidants
Versatile ingredient that can be incorporated into many dishes

Recommended Food Pairings

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Baked beans - Adds protein and fiber for a balanced meal.
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Sour cream - Enhances flavor and adds creaminess.
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Cheddar cheese - Provides calcium and richness.
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Chives - Offers a fresh, herby flavor while boosting vitamins.
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Grilled chicken - Complements the potato with lean protein.

How to Consume

Serving size
150g, approximately 1 medium baked potato
Frequency
2-3 times per week
  • •Serve with a drizzle of olive oil and herbs for added flavor.
  • •Pair with a protein source like chicken or fish for a complete meal.
  • •Top with low-fat yogurt or cottage cheese for a nutritious twist.
  • •Use as a base for a hearty salad with vegetables and dressing.
  • •Mash baked potatoes for a healthier alternative to creamy mashed potatoes.

Selection & Storage

How to choose:

  • ✓Select firm potatoes without blemishes or soft spots.
  • ✓Choose potatoes with smooth skin for better quality.
  • ✓Opt for medium-sized potatoes for even cooking.
  • ✓Avoid potatoes with green spots, as they may contain solanine.
Storage
Store in a cool, dark place with good ventilation, ideally at temperatures between 45-50°F (7-10°C).
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivity should avoid.
  • ⚠️Those with specific carbohydrate absorption issues may need to limit intake.
  • ⚠️Avoid excessive consumption as it may lead to spikes in blood sugar levels.
  • ⚠️Careful preparation is needed to avoid acrylamide formation when frying or roasting at high temperatures.

Frequently Asked Questions

How many calories does Potato, baked, peel not eaten have?

Potato, baked, peel not eaten contains approximately 93 calories per 100 grams. This makes it a low-calorie food option, suitable for those monitoring their caloric intake.

Is Potato, baked, peel not eaten healthy?

Yes, baked potatoes are considered healthy as they are low in fat, high in fiber, and provide essential vitamins and minerals. They can be part of a balanced diet when consumed in moderation.

How should Potato, baked, peel not eaten be stored?

Store baked potatoes in a cool, dark place to prolong their freshness. If refrigerated, they should be consumed within 5-7 days, and they can be frozen for up to 3 months.

What are the benefits of eating Potato, baked, peel not eaten?

Eating baked potatoes can support digestive health due to their fiber content, provide a good source of energy, and supply essential nutrients like potassium and vitamin C, which are beneficial for heart health and immune function.

How much Potato, baked, peel not eaten can I eat per day?

A recommended serving size is around 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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