Potatoes, baked, flesh and skin, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 9.6 MG | 11% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.0 MG | 4% | |
| Niacin | 1.4 MG | 9% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 28 UG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 15 MG | 1% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 28 MG | 7% | |
| Phosphorus, P | 70 MG | 6% | |
| Potassium, K | 535 MG | 11% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Low in calories with 93 kcal per 100g.
- Very low in fat (0.1g per 100g).
About Potatoes, baked, flesh and skin, with salt
These starchy root vegetables are a staple in many cuisines around the world, prized for their versatility and comforting texture. When baked with their skin on and a light sprinkle of salt, they offer a satisfying combination of nutrients that can complement a balanced diet. The skin contains valuable fiber and micronutrients, while the flesh provides complex carbohydrates that serve as an excellent energy source. A medium-sized baked specimen delivers about 4 grams of protein and 2 grams of dietary fiber, supporting both muscle maintenance and digestive health.
The preparation method significantly impacts their nutritional profile. Baking preserves more nutrients compared to frying, and keeping the skin intact maximizes fiber content and mineral intake, including potassium and vitamin C. These qualities make them a smart choice for athletes seeking carbohydrate replenishment or anyone needing sustained energy. They're commonly enjoyed as a side dish, topped with various ingredients like Greek yogurt, herbs, or steamed vegetables for added nutrition. Their neutral flavor also makes them an ideal base for more elaborate dishes, from twice-baked versions to potato salads, offering endless possibilities for creating satisfying, nutrient-rich meals.
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