Baked potatoes are a versatile and nutritious food that can be enjoyed as a side dish or a main course. They are a great source of vitamins and minerals, including vitamin C, potassium, and fiber. Baked potatoes are also low in calories and fat, making them a healthy option for those looking to maintain or lose weight.
When it comes to nutritional information, a medium-sized baked potato (about 173 grams) contains approximately 161 calories, 4 grams of protein, and 37 grams of carbohydrates. It also provides 4 grams of fiber, which is important for digestion and overall gut health.
Nutritional Information Baked Potato
Key Nutrients in Baked Potatoes
In addition to being a good source of fiber, baked potatoes are also rich in potassium, a mineral that plays a crucial role in maintaining healthy blood pressure levels and proper muscle function. A medium-sized baked potato contains around 926 milligrams of potassium, which is about 25% of the recommended daily intake for adults.
Baked potatoes are also a good source of vitamin C, an antioxidant that helps boost the immune system and promotes healthy skin. A medium-sized baked potato provides approximately 17 milligrams of vitamin C, which is about 28% of the recommended daily intake for adults.
How to Make a Healthy Baked Potato
To make a healthy baked potato, start by washing the potato thoroughly and piercing it with a fork to allow steam to escape during cooking. You can then rub the potato with a small amount of olive oil and season it with herbs and spices of your choice. Place the potato on a baking sheet and bake it in a preheated oven at 400°F for about 45-60 minutes, or until it is tender when pierced with a fork.
Once the potato is cooked, you can top it with healthy ingredients such as Greek yogurt, salsa, or steamed broccoli to add flavor and nutrients. Avoid adding high-calorie toppings like butter, cheese, or sour cream, as these can negate the health benefits of the baked potato.
By following these simple tips and incorporating baked potatoes into your diet, you can enjoy a delicious and nutritious meal that provides essential vitamins, minerals, and fiber. With its low calorie and fat content, baked potatoes are a healthy option for anyone looking to improve their overall well-being.
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