Baked potato with toppings

Snack

Item Rating: 74/100

1 serving (200 grams) contains 220 calories, 5.0 grams of protein, 6.0 grams of fat, and 37.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		258.8
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		352.9 mg	15%
Total Carbohydrates		43.5 g	15%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.3 mg	7%
Potassium		729.4 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 63 cal (24.4%)

Protein: 23 cal (9.0%)

Carbs: 174 cal (66.5%)

About Baked potato with toppings

The baked potato is a versatile dish with origins tracing back to the Inca civilization in South America, where potatoes were first cultivated over 7,000 years ago. Now a staple in many cuisines, including American and British, the baked potato is enjoyed plain or with a range of toppings such as cheese, sour cream, and vegetables. Nutritionally, a medium potato (about 173 grams) provides approximately 161 calories, 4.3 grams of protein, 0.2 grams of fat, 37 grams of carbs, 3.8 grams of fiber, and is rich in vitamin C and potassium. When paired with diverse toppings, it can offer additional nutrients but may become higher in calories and saturated fat depending on the toppings selected.

Health Benefits

• Rich in potassium, baked potatoes support healthy blood pressure regulation and muscle function, providing 926 mg of potassium in one medium potato, about 20% of the daily recommended intake.
• High in vitamin C, they boost immunity and aid in collagen production, offering about 28% of the recommended daily intake per medium potato.
• Provides dietary fiber (3.8 grams), which supports digestive health and helps maintain balanced blood sugar levels.

Dietary Considerations

Allergens: Contains Dairy (if topped with cheese or sour cream), Wheat (if paired with certain toppings or fillings)

Suitable for: Vegetarian, gluten-free (if prepared with gf toppings)

Not suitable for: Low-carb diet, low-sodium diet (if topped with salty ingredients)

Selection and Storage

Store raw potatoes in a cool, dark, and ventilated space to extend shelf life. Leftover baked potatoes should be refrigerated in an airtight container and consumed within 3-4 days.

Common Questions About Baked potato with toppings Nutrition

What is the nutritional content of a baked potato with toppings?

A medium baked potato (about 150 grams) provides approximately 130 calories, 3 grams of protein, 2 grams of fiber, and is rich in vitamin C and potassium. However, toppings like sour cream, cheese, and butter can add significant calories and fat, potentially increasing the calorie count to over 300 depending on portion sizes.

Can I eat a baked potato with toppings on a keto diet?

Baked potatoes are generally not suitable for a keto diet, as they are high in carbohydrates—the average medium potato contains around 30 grams of carbs. Traditional toppings like cheese and sour cream are keto-friendly, but the potato itself is best avoided on this diet.

Are baked potatoes with toppings healthy?

Baked potatoes can be a nutritious part of a meal, providing essential vitamins, minerals, and fiber. However, adding high-fat toppings, like butter, sour cream, or bacon, can increase saturated fat and calorie intake, which may not be ideal for heart health if consumed in excess. Opting for lighter toppings, such as salsa or steamed vegetables, can make this dish healthier.

What is a recommended portion size for a baked potato with toppings?

A single medium-sized potato (about 5.3 ounces or 150 grams) is an ideal serving size. Limit toppings to small portions—around 1-2 tablespoons of sour cream or cheese—to avoid excessive calories while still enhancing flavor. Adding vegetables as toppings is also a great way to increase the nutrient density.

How does a baked potato with toppings compare to mashed potatoes or fries?

Baked potatoes tend to be healthier than mashed potatoes or fries, as they are often prepared without added oils, butter, or deep frying. Fries and mashed potatoes can contain significantly more calories and fat due to frying and added cream or butter. To keep baked potatoes lower in calories, opt for healthy toppings like salsa or steamed vegetables.

Data Sources & Scientific References