A baked potato is a healthful side dish or supper. Potatoes are a vital element of a balanced diet. White, russet, sweet, and yam potatoes are low-calorie and high-fiber. A baked potato can be a nutrient-rich light dinner, side dish, or snack, depending on the toppings.
Nutritional toppings can improve protein, vitamins, minerals, and fiber. Greek yogurt, broccoli, and chives offer nourishment. Bacon, cheddar cheese, and sour cream add salt and saturated fat but contribute protein, calcium, and other minerals.
Choose nutrient-dense toppings to make your baked potatoes in the oven more nutritious and tasty.
Baked potatoes have 164.1 calories before toppings.
A medium-sized (3-inch) cooked russet potato has 164 calories and 4 grams of fiber,1 of which is needed for a healthy digestive tract.
They include potassium, magnesium, vitamin B6, vitamin C, folate, phosphorus, and niacin.
A medium-sized baked potato with 1 tablespoon of butter has 264 calories.
One pat of butter adds 35 calories, bringing your baked potato to around 200. Grass-fed butter and ghee are nutritious, high-fat meals.
Salsa adds flavor and minerals to roasted potatoes. A half-cup of salsa adds 48 calories, bringing a medium-baked potato to 210.
A 1/2 cup portion of salsa has 10 carbs, 3 sugar, 581 mg salt, and 12 mg of vitamin C.
Salsa comprises tomatoes, onions, garlic, onions, and peppers. This has A, B, C, potassium, and lycopene.
Sour Cream-Baked Potatoes
Sour cream adds 60 calories per tablespoon.
This baked potato has 224 calories because of the 5 chives.
2 tablespoons of sour cream provide 5 grams of fat, 1 gram of protein, fiber, and sugar. It has 2% of your daily calcium needs. 5 Potatoes Twice-Baked
Preparation affects the calorie content of twice-baked potatoes. Adding cheese or bacon to a twice-baked potato can increase the calorie count to 370 or more.
Chili can turn a baked potato into a dinner. Extra protein from meat or a plant-based replacement, fiber from beans, and lycopene from tomatoes. One medium-baked potato with 1/4 cup of chili has 250 calories.
1/4 cup of chili has 90 calories, 5 grams of protein, 6 grams of fat, 3 grams of carbs, and 280 milligrams of salt. It has 15% of your daily saturated fats.
Broccoli-Cheese-Sauced Baked Potato
Broccoli supplies vitamins, minerals, and antioxidants. Melted cheese adds 100 calories, calcium, and protein to baked potatoes. A 300-calorie medium baked potato with broccoli and cheese sauce.
Broccoli has 20 calories, 2 grams of protein, 3 grams of fiber, and 50% of your daily calcium.
A 28-ounce serving of cheddar cheese includes 110 calories, 7 grams of protein, 9 grams of fat, 1 gram of carbohydrates, and 180 milligrams of salt.
Baked potato with baked beans adds taste and fiber. A half-cup of beans adds 170 calories, making a baked potato 330 calories. 9 Add a salad or green veggies for a balanced dinner.
A 1/2 cup of baked beans includes 170 calories, 7 grams of protein, 5 grams of fiber, and 14 grams of carbohydrates. Some brands include 24% of the RDV for added sugars.
Pizza-Topped Baked Potato
This tropical variation includes cottage cheese, ham, and pineapple. Adding a quarter cup of diced ham, a half cup of cottage cheese, and a half cup of pineapple adds 330 calories.
The meal contains 14 milligrams of calcium, 34 milligrams of vitamin C, and 19 grams of protein. A healthy, satisfying supper.
1/4 cup of ham has 8 grams of protein, 1 gram of fat, carbs, and sugar, and 670 milligrams of sodium.
12 A 1/2 cup of pineapple has 13g carbs, 10g sugar, and less than 1g protein.