Potatoes are always a good source of vitamins and minerals; they are your go-to for vitamin C and also potassium. Not only do they hold a high amount of water, but they also contain the right amount of fiber and protein while remaining completely fat-free. Now, if you’re on a diet and still want to enjoy baked potato in oven, you’re probably wondering what the nutritional value of a baked potato is. If you fall into that category, then you’re at the right spot. Below is a compilation of the nutritional values of baked potatoes; let’s take a look.
| Baked potatoes with skin | |
| Energy (kcal) | 85 |
| Protein (g) | 2.6 |
| Carbohydrates (g) | 17.9 |
| Fat (g) | 0.1 |
| Fiber (g) | 3.1 |
| Potassium (mg) | 547 |
| Iron (mg) | 0.9 |
| Vitamin B1 (mg) | 0.11 |
| Vitamin B6 (mg) | 0.23 |
| Folate (µg) | 44 |
| Vitamin C (mg) | 14 |
Baked potato in oven contains about 85 calories, which is fewer calories than can be found in other baked food. Although rich in many nutrients, potatoes are relatively low on protein compared with other food like corn, wheat, and several others. It contains about 2.6 grams of protein, and its primary source is patatin, which some people might be allergic to.
When it comes to the carb, baked potato in oven is quite rich in that. With about 17.9 grams of carb and other simple sugars like glucose and sucrose, it’s easy to see where baked potato gets its sweetness from. However, when it comes to the fat, a baked potato is almost entirely free of that. With 0.1 gram of fat, you could conveniently add baked potato to your diet plan.
Fibers are another one of the nutritional value of baked potatoes, they are not so high in fiber, but when you eat it regularly, it becomes a good source for you. With about 3.1 grams of fiber, it’s best you cook it with the skin because most of the fiber is retained in the skin, and once you peel it off, the fiber reduces about 50%. The contained fiber is what aids digestion and moderate your sugar level right after you eat.
Vitamins and minerals constitute most of the nutritional value of baked potatoes, especially vitamin C and potassium. With 547mg of potassium in a baked potato in oven, the health of your heart is safe. However, most of the potassium is found in the potato skin, so don’t peel before making. Vitamin C is about 14g in baked potatoes and is suitable for healthy teeth, bones, skin, and even gums. Other vitamins contained in baked potato are Vitamin B1 and B6, but they are in low concentration. Iron and folate can also be found but are quite low when compared with potassium.
What’s the Takeaway?
Baked potatoes are just as nutritious as boiled potatoes as you get to retain most of the nutrients which can be lost by frying the potatoes. The primary nutrients found in baked potatoes are carbs, potassium, and Vitamin C. Free of fat and low in calories, baked potatoes are an excellent addition to any menu.
