Baked potato is without dispute one of the great side dishes that you can consume. A serving of a baked potato does not only fill your stomach but it may also satisfy your taste buds, especially when accompanied by a delicious topping.
Regarding nutrition fact, baked potato is a good source of calories, protein, and essential vitamins and minerals. As low in saturated fat and having no cholesterol, a plain-caked potato is definitely beneficial to your health.
If you want to know more about how many calories it has, keep scrolling!
A medium-size plain baked potato weighing 173g contains 161 calories, 0.2g of fat (0.1g of saturated fat and 0.1g of polyunsaturated fat), 17mg of sodium, 37g of carbohydrates, 3.8g of dietary fiber, 2g of sugar, and 4.3g of protein.
It’s calorie count comes from protein, carbohydrate and fat that account for 10%, 88% and 1% respectively.
A baked potato also presents vitamins (Vitamin C: 17mg, Vitamin A: 0.3mg) and minerals (calcium: 30mg and iron: 1.8mg), notes the U.S. Department of Agriculture’s National Nutrient Database (USDA).
Calories in different baked potatoes
Aside from white potato, there are other types of potatoes to offer different calorie counts can be caked. Here are some of them for you to consider:
A sweet baked potato that is at medium size (114g) provides 103 calories originating from 2.3g of protein, 24g of carbohydrates and 0.2g of fat. There is one thing interesting that Vitamin C found in it makes up to 438% of the daily value in a 2,000-calorie diet.
Eating a 173g-weighing baked russet potato (medium size) and you will receive 168 calories, 4.5g of protein, 37g of carbohydrates and 0.2g of fat. Its nutrition facts are much similar to those of a plain baked potato.
Baked in flesh and skin, a medium-sized red potato (173g) contains 154 calories, 4g of protein, 0.3g of fat, 34g of carbohydrates, including 3.1g of dietary fiber and 2.5g of sugar.
Medium baked potato and different toppings
Plain baked potato is a healthy veggie and its toppings that are made in the right way will make it more tasted to satisfy the appetite of even those who are gourmet. In contrast, the wrong toppings will increase the sodium, fat, calorie counts, thereby, turn it into a diet disaster.
The most common potato topping cheese is shredded cheddar, which packs 114 calories (full-fat) or 40 calories (low-fat) per ounce. A medium white potato baked with 3 teaspoon of cheese sauce can give you an energy supply of 260 calories.
Butter and sour cream
350 is the amount of calories that a medium-sized potato caked with butter topping scales at. A tablespoon of butter adds 100 calories and two tablespoons of reduced-fat sour cream adds 45 calories. With a medium potato, they often add in 2 or 3 tablespoon of sour cream, so it will provide around 350 calories after baking.
Potatoes are also often baked with some chili. The combination of the two has the calories of around 200. But when topped on a larger potato and added some other ingredients like cheese and sour cream, the calories will increase to 500 or more.
Cottage cheese, ham and pineapple
Another cheese often used in topping potato is cottage, accompanied by some ham and pineapple. Their servings are a medium potato, ½ cup of cottage cheese (80 calories), ¼ cup of ham piece (50 calories) and 1/2 cup of pineapple (40 calories). The meal will cost you around 400 calories.
A medium plain potato contains 161 calories, when topped with a half cup of beans (about 100 calories), the total calories will scale at 260. It’s such a good choice for those who are healthy eaters, vegetarians and even vegans.
Tuna and mayo
To turn a baked potato into a meal, many top it off with some tuna and mayo. The dish provides around 270 calories. Here is the ingredient: a medium potato, ½ can of tuna and ½ tablespoon of mayo.
Baked potato with salsa
For those, who prefer a healthy diet, they’ve probably made or tasted baked potato with salsa. A ½ cup of salsa adds less than 40 calories and a medium potato adds 163 calories, so, the total calories of the meal will scale at 200.
Caked potato is such a healthy and delicious veggie that we can consume. More importantly, it can definitely be turn into a complete meal when added in some other ingredients like cheese, butter, or tuna. The reason is that it provides enough the amount of calories needed for a daily 2000-calorie diet. The point to consider is that some toppings contain high calories, so, make sure that you watch their serving carefully, especially when you are on diet.