A medium-sized 1 oz, raw, yields baked potato (peel eaten) contains about 26 calories. Baked potatoes with peel are a healthy and delicious food that can be eaten in many different ways. In this article, we will discuss the nutritional facts, ways to prepare baked potatoes with skin, their benefits, and much more.
Baked potatoes with skin are an excellent source of vitamin C, potassium, and dietary fiber. One medium-sized baked potato contains about 168 calories, which makes it a low-calorie food, suitable for any weight loss diet.
Here are some useful tips for making the most of your baked potatoes with skin. Read on to find out more.
Baked Potato Nutrition Facts
Baked potatoes with skin are an excellent source of nutrients. One medium-sized baked potato contains:
- 168 calories
- 37 g of carbohydrates
- 4 g of protein
- 0 g of fat
- 5 g of dietary fiber
- 27 mg of vitamin C (45% of the recommended daily intake)
- 926 mg of potassium (26% of the recommended daily intake)
Eating baked potatoes with skin can help lower blood pressure, improve digestion, and support a healthy immune system. They are also rich in antioxidants that can help prevent chronic diseases such as cancer and heart disease.
Baked Potato Calories
Baked potatoes with skin are a low-calorie food that can be enjoyed in moderation, even on a weight loss plan. The number of calories in a baked potato with skin depends on its size and the way it is prepared. Here are the approximate number of calories in different sizes of baked potatoes with skin:
- Small (2 to 3 inches in diameter): 128 calories
- Medium (3 to 4 inches in diameter): 168 calories
- Large (4 to 6 inches in diameter): 292-358 calories
Benefits of Eating Baked Potatoes with Skin
Eating baked potatoes with skin can provide many health benefits. Here are some of them:
- They are a great source of fiber that promotes satiety and helps regulate blood sugar levels.
- They are high in potassium and low in sodium, which helps maintain a healthy blood pressure level.
- They contain vitamin C, which boosts the immune system and helps protect the body against infections.
- They are a low-calorie food that can be enjoyed in moderation, even on a weight loss plan.
To maximize the health benefits of baked potatoes with skin, it is essential to use healthy cooking methods and avoid adding high-calorie toppings such as butter, sour cream, or cheese.
Ways to Prepare Baked Potatoes with Skin
Baked potatoes with skin can be prepared in many different ways. Here are some of the most popular methods:
- Bake in the oven at 400°F for 50-60 minutes, until tender.
- Microwave for 5-6 minutes, until cooked through.
- Grill over medium-high heat for 15-20 minutes, until crispy on the outside and tender on the inside.
To enhance the flavor, you can also season the potato with herbs and spices such as garlic, rosemary, or paprika.
How to Reduce the Calories in Baked Potatoes with Skin
If you are watching your calorie intake, here are some tips to make your baked potatoes with skin a little lighter:
- Avoid adding high-calorie toppings such as butter, sour cream, or cheese.
- Season the potato with herbs and spices instead of butter or oil.
- Choose smaller potatoes and limit your portion size.
- Eat your baked potato with a side of vegetables to increase the nutritional value of your meal.
By following these simple tips, you can enjoy baked potatoes with skin as a healthy and satisfying dish without gaining weight.
Baked Potato vs Mashed Potato: Which Is Healthier?
When it comes to potato dishes, many people wonder which is healthier: baked potatoes with skin or mashed potatoes? The answer is, it depends on how you prepare them.
- Baked potatoes with skin are lower in calories and higher in fiber, vitamins, and minerals than mashed potatoes.
- Mashed potatoes are often prepared with added butter, cream, or milk, which increases their calorie content and fat content.
- If you prepare your mashed potatoes with skim milk, low-fat butter, or yogurt instead of high-fat ingredients, you can make them a healthier option than baked potatoes with skin.
In conclusion, both baked potatoes with skin and mashed potatoes can be healthy or unhealthy, depending on the way you prepare them. Choose healthy cooking methods and ingredients to make the most of their nutritional value.
How to Make Baked Potatoes with Skin
Here is a simple recipe to make delicious baked potatoes with skin:
- Preheat the oven to 400°F.
- Wash and dry the potatoes.
- Poke several holes in each potato with a fork.
- Rub the skin with olive oil and sprinkle with salt and pepper.
- Place the potatoes on a baking sheet and bake for 50-60 minutes, until tender.
Once the potatoes are cooked, you can add your favorite toppings and enjoy.
Baked Potato Toppings that Are Low in Calories
Baked potatoes with skin are a versatile dish that can be topped with many different ingredients. Here are some healthy and low-calorie options:
- Salsa
- Guacamole
- Chili
- Steamed vegetables
- Plain Greek yogurt
- Cottage cheese
By choosing healthy toppings, you can add flavor and texture to your baked potato without exceeding your daily calorie intake.
Are the Calories in Baked Potatoes with Skin Healthy?
Yes, the calories in baked potatoes with skin are healthy, as long as you eat them in moderation and include them as part of a balanced diet. Baked potatoes are a low-calorie food that can be a good source of nutrients and fiber. However, if you consume too many calories from any source, including baked potatoes with skin, you may gain weight and put your health at risk. Therefore, it is important to limit your portion size and choose healthy cooking methods and toppings to make the most of your baked potatoes with skin.
How Many Calories in Different Sizes of Baked Potatoes with Skin?
The number of calories in a baked potato with skin depends on its size. Here is a breakdown of the approximate calorie count per size:
- Small (2 to 3 inches in diameter): 128 calories
- Medium (3 to 4 inches in diameter): 168 calories
- Large (4 to 6 inches in diameter): 292-358 calories
As you can see, baked potatoes with skin are a low-calorie food that can be enjoyed as part of a healthy and balanced diet.
Baked potatoes with skin are a low-calorie and nutrient-dense food that can provide many health benefits when consumed as part of a balanced diet.
5 Frequently Asked Questions About Baked Potatoes (with Peel Eaten)
1. Are Baked Potatoes with the Peel Eaten Healthy?
Yes, eating the peel of a baked potato is actually very healthy. The peel contains most of the potato's dietary fiber, as well as important vitamins and minerals like potassium, vitamin C, and antioxidants. Just be sure to scrub the potato well before baking to remove any dirt or pesticide residue.
2. How Many calories are in a Baked Potato with Peel Eaten?
One ounce of raw potato yields approximately 26 calories when baked with the peel eaten. However, the total caloric content will depend on the size of the potato and how it is prepared (e.g. adding butter or sour cream will add additional calories).
3. What are Some Healthy Toppings for Baked Potatoes?
There are many healthy toppings you can add to your baked potato, including salsa, low-fat cheese, chopped vegetables (such as broccoli or peppers), and plain Greek yogurt. These toppings add flavor and nutrition without a lot of extra calories or fat.
4. Can Baked Potatoes Help with Weight Loss?
Baked potatoes, with the peel eaten, can be a healthy option for weight loss because they are low in calories, fat, and sodium. However, it's important to watch your portion size and be careful with high-calorie toppings like butter and cheese.
5. Are Baked Potatoes Gluten-Free?
Yes, baked potatoes are a naturally gluten-free food. However, if you're concerned about gluten cross-contamination in the kitchen, be sure to check ingredient labels for any toppings or seasonings added to your potato.