Potatoes, baked, flesh and skin, without 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% | |
| Choline, total | 14.8 MG | 3% | |
| 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, without salt
This starchy tuber, when baked with its skin intact, offers a surprisingly nutritious and versatile food option. A medium-sized baked potato provides about 160 calories and is an excellent source of vitamin C, potassium, and vitamin B6. The skin contains most of the fiber, which supports digestive health and helps maintain steady blood sugar levels. Despite their reputation as a high-carb food, potatoes are naturally fat-free and cholesterol-free, making them a heart-healthy choice when prepared without excessive added fats.
Baked potatoes shine in their simplicity and adaptability. They can be enjoyed as a standalone side dish with just a sprinkle of herbs or serve as a foundation for more elaborate meals. Many people split them open and top with steamed vegetables and a dollop of Greek yogurt as a healthier alternative to sour cream. They're also excellent diced and added to breakfast hashes, or mashed for a creamy side dish. For meal prep enthusiasts, baked potatoes can be cooked in batches and reheated throughout the week, providing a quick source of complex carbohydrates to fuel active lifestyles. When selecting potatoes, look for firm specimens without green spots or sprouts, as these can indicate the presence of solanine, a naturally occurring compound that can be harmful in large quantities.
Dietary Information
Potatoes, baked, flesh and skin, without salt is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 93 calories per 100 grams, Potatoes, baked, flesh and skin, without salt gets 11% of its calories from protein, 91% from carbohydrates, and 1% from fat. This is lower than most foods and comparable to fruits and vegetables.
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