Baked potato how many calories

Cheese is also a common baked potato topper. However, sprinkling a baked potato with an ounce of shredded or crumbled full-fat cheese can add 70 to calories, depending on the type and amount of cheese used.

For example, 1 ounce of full-fat cheddar packs calories. Cheese sauce — a creamy blend of cheddar cheese, butter, milk and flour, like this version on Allrecipes — is less caloric if used sparingly: One tablespoon contains about 28 calories.

To brainstorm healthier toppings, pretend your baked potato is plain rice. That kind of thinking inspired an Asian-style baked potato from the Washington State Potato Commission. Their nutrient-packed recipe includes eggplant, carrots, onion, ginger, green pepper and lemon peel.

The Mayo Clinic recommends topping baked potatoes with with low-sodium salsa or low-fat yogurt instead of butter as part of a heart-healthy diet. Steamed vegetables, chopped fresh herbs, scallions and low-fat salad dressing are also great topping choices. Though potatoes are a starchy, high-carb vegetable that's off-limits for many low-carb diets , potatoes are packed with nutrients and can also be part of a healthy, balanced diet.

Whether you choose from white, russet, sweet , or yams, potatoes are relatively low in calories and are loaded with fiber. They're also a great source of potassium , magnesium, vitamin B6, vitamin C, folate , phosphorus, and niacin.

Not only are potatoes good for you, but depending on the toppings, a baked potato can also be a healthy choice. The nutrition of a medium-sized baked russet potato about 3 inches in diameter contains about calories and about 4 grams of fiber, which is essential for a healthy digestive tract. There are numerous options for nutritious toppings that can boost your intake of protein, essential vitamins and minerals, and even fiber.

Of course, some toppings—such as Greek yogurt , broccoli, and chives—are more nutritious than others. For instance, high-calorie toppings like bacon, cheddar cheese, and sour cream would increase the amount of sodium and saturated fat in an otherwise healthy dish.

Here are some ideas to make your baked potatoes more nutritious and delicious by choosing toppings on the lighter, healthier side. Before adding any toppings, a baked potato is relatively low in calories. But toppings such as butter, sour cream, and cheese will add flavor as well as more calories and fat. To monitor your portion size, stick with a medium-sized potato versus a larger one to avoid loading it with more toppings. A smaller-sized potato is also an option as a great low-calorie snack.

As a rule of thumb, try to use no more than a tablespoon of higher-fat ingredients like butter. If you're following a diet that encourages healthy, high-fat foods, grass-fed butter and ghee are great options. One full tablespoon of regular butter has about calories, so that brings a medium-size baked potato up to calories.

But just one little pat of butter only adds about 35 calories, which would make your baked potato just under calories instead. A simple way to add nutrients and flavor to a baked potato without the extra calories a generous serving of your favorite salsa.

A half-cup of salsa has about 48 calories, which brings a medium baked potato to about calories in total. A 2 tablespoon serving of sour cream has 5 grams of fat and just under 1 gram each of protein, fiber, and sugar. The calorie count for twice-baked potatoes varies depending on how you prepare them. For instance, a twice-baked potato made with a splash of milk and a tablespoon of sour cream should have around calories, but adding cheese or bacon into the mix can bring the calorie count up to or more.

A generous portion of chili can turn a baked potato into a full meal. Amount of polyunsaturated fat in Baked potato: Polyunsaturated fat. How much sodium is in Baked potato? Amount of sodium in Baked potato: Sodium. How much potassium is in Baked potato? Amount of potassium in Baked potato: Potassium. How many carbs are in Baked potato? Amount of carbs in Baked potato: Carbohydrates. How many net carbs are in Baked potato? Amount of net carbs in Baked potato: Net carbs. How much sugar is in Baked potato?

Amount of sugar in Baked potato: Sugar. How much fiber is in Baked potato? Amount of fiber in Baked potato: Fiber. How much glucose is in Baked potato? Amount of glucose in Baked potato: Glucose.

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How much Vitamin K is in Baked potato? How much Caffeine is in Baked potato? Amount of Caffeine in Baked potato: Caffeine. How much Calcium is in Baked potato? That said, the way you prepare potatoes can significantly affect their nutritional value and health effects.

Potatoes pack a variety of macronutrients and micronutrients essential for good health. One medium-sized baked potato with skin weighs about grams and provides the following nutrients 2 :. In terms of macronutrients, potatoes are a high carb food with a relatively low protein content and virtually no fat.

The carbs they contain are mostly two types of starches: amylopectin, which your body can digest relatively easily, and amylose, a nondigestible starch known as a resistant starch. Potatoes also contain a fair amount of fiber, mostly in their skin 1 , 4.

Amino acids are the building blocks of proteins. Potatoes have particularly high levels of the essential amino acids lysine, methionine, threonine, and tryptophan 1. As for their vitamin and mineral content, potatoes are a good source of iron and zinc, which your body needs for oxygen transport and immune function, respectively 5 , 6. Cooking methods may greatly affect the macronutrient content of potatoes — especially their fat content. For instance, a gram serving of fried potatoes has 14 grams of fat.

In comparison, the same serving size of baked or boiled potatoes has just 0. For example, potatoes pack a significant amount of vitamin C. However, baked or microwaved potatoes have about twice the amount as boiled or fried potatoes 1.

Potatoes are a starchy vegetable with high quality protein and virtually no fat. However, cooking methods may change their macronutrient and micronutrient content. In fact, studies have shown that potatoes promote greater feelings of fullness than other foods with the same carb content This could be due to a naturally occurring molecule in potatoes called protease inhibitor II PI2 , which may suppress appetite and inhibit food intake 10 , More specifically, PI2 stops an enzyme that breaks down a hormone called cholecystokinin CCK , which decreases hunger and increases feelings of fullness.

In turn, blood CCK levels increase, leading to a reduced food intake 10 , High CCK levels also reduce the speed at which your stomach empties its contents, further promoting feelings of fullness 10 ,