Potato Nutrition Facts And Health Benefits
Potatoes are high in starch and have developed a bad reputation due to the popularity of low-carb and Paleo diets. However, carbohydrates aren’t bad for your health as long as you watch your portions. In fact, they’re essential as a source of energy. Potatoes are inexpensive, versatile, can be stored for long periods of time, and are a good source of fiber, potassium, and vitamin C.
How Much Sodium Should You Have A Day
However, most Americans eat too much of itand they may not even know it. Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per daythats equal to about 1 teaspoon of table salt!Jun 8, 2021
Highest Amount Of Cholesterol Per Serving
Please remember that the above gives an accurate value in 100g for high cholesterol foods in your diet. For example 100g of Potatoes, baked, skin, with salt contains 0 mg of cholesterol. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the cholesterol nutritional content.
The food with the highest cholesterol content per typical serving is Potatoes, baked, flesh, without salt which contains 0 mg in .5 cup . For this serving the Calories content is 56.73 kcal, the Protein content is 1.2 g, the Fat content is 0.06 g and the Carbohydrate content is 13.15 g.
Read Also: What Foods Are Good For A Low Cholesterol Diet
Baked Potato With Baked Beans: 330 Calories
Baked beans add protein and extra flavor to a baked potato, with the added benefit of extra dietary fiber from the beans. A half cup of beans adds just over 170 calories, which would make your baked potato around 330 calories. As a caveat, you’ll want to be mindful of the ingredients list as brands of baked beans contain added sugars. Add a side salad or a green vegetable, and you’ve got a healthy meal.
A 1/2 cup serving of baked beans has 170 calories, 7 grams of protein, 5 grams of fiber, and can contain around 14 grams of total sugars or more. The amount of added sugars in some brands accounts for about 24% of your recommended daily value.
Good Ways To Prepare Them
Its pretty simple: Go easy on the potato toppings and add-ons. Just one pat of butter and two tablespoons of sour cream add about 100 calories and 9 grams of fat. The same goes for sweet potatoes. Adding marshmallows, butter and brown sugar ups the fat and sugar load significantly. And avoid canned varieties packed in heavy syrup.
Fortunately, potatoes whether sweet or regular dont need much to make them tasty. Cut them into cubes and roast with a little rosemary, olive oil, and salt and pepper or boil or microwave them whole. When eating them baked or mashed, keep the condiments to a minimum.
Copyright 2018, Consumer Reports Inc.
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Why Do You Need Starchy Foods
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.
Just watch out for the added fats you use when you cook and serve them, because this will increase the calorie content.
Learn more on our pages about Fat: the facts and The truth about carbs.
Highest Cholesterol Content Per 100g
Using the list below for the 5 different baked potato nutrition entries in our database, the highest amount of cholesterol is found in Potatoes, baked, skin, with salt which contains 0 mg of cholesterol per 100g. The associated percentage of RDA is 0 %. For this 100g serving the Calories content is 198 kcal, the Protein content is 4.29 g, the Fat content is 0.1 g, the Carbohydrate content is 46.06 g.
The lowest amount of cholesterol in 100g is in Potatoes, baked, flesh, without salt which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 93 kcal, the amount of Protein is 1.96 g, the amount of Fat is 0.1 g, the amount of Carbohydrate is 21.55 g.
The difference between the highest and lowest values gives a cholesterol range of 0 mg per 100g. The range for the other nutrients are as follows 105 kcal for Calories, 2.33 g for Protein, 0 g for Fat, 0 g for Carbohydrate.
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Which Kind Of Potato Has The Least Carbs
Ontario-based EarthFresh Farms says the Carisma potato is grown from seeds from the Netherlands and isnt genetically modified. While a yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the Carisma has about 70 calories and 15 grams of carbs, Jane Dummer, a Kitchener, Ont.
Amount Of Fiber In Baked Potato With Skin
Related Articles
Potatoes are the worlds most economically important and widely consumed vegetable. Per capita, consumption in the United States amounts to 140 pounds, or the equivalent of one large baked potato a day, according to the book Wellness Foods A to Z. Whole potatoes are a relatively low-calorie, protein-rich source of vitamins, minerals and dietary fiber. While they contain a significant amount of soluble fiber, theyre especially high in the insoluble type.
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Is Eating A Baked Potato Everyday Healthy
Eating one medium-size potato a day can be part of a healthy diet and doesnt increase cardiometabolic risk the chances of having diabetes, heart disease or stroke as long as the potato is steamed or baked, and prepared without adding too much salt or saturated fat, a study by nutritionists at The Pennsylvania Feb 24, 2020
Baked Potato List Cholesterol Content Per 100g
Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 skin :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of .5 cup :Other serving sizes 1 potato : Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 potato large :Other serving sizes 1 potato medium : Other serving sizes 1 potato small : Other serving sizes .5 cup : Other serving sizes 1 NLEA serving : Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 skin :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of .5 cup :
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Theyre High In Potassium
A baked potato contains more potassium than a banana. At a time when most adults in the U.S. dont meet the recommended daily allowance of potassium, this is important. Potassium helps lower heart rate and blood pressure and is necessary for all cells to function properly. Without it, the body may experience muscle cramps, headaches, anxiety, or rapid or irregular heart rate.
Why Potatoes Fuel Performance
- A whole food source of potassium , vitamin C and energy that your athletes need to perform their best.
- A nutrient-dense complex carbohydrate and perfect for creative fueling. Carbohydrate is the primary fuel for the brain and a key source of energy for muscles.
- A low-cost performance vegetable and provides 3 g of plant-based protein.
- A time-saver. Theyre a quick and affordable addition to pre- or post-performance shakes. They can be cooked in the microwave and extend various meals.
- Found in several forms to meet various needs , theres a potato option to fuel your athletes body and brain throughout the day.
- Perfect for athletes. Theyre easy to store, easy to practice cooking with, convenient, portable, tasty and well-liked by athletes.
See and download our PDF: Tips for Fueling Independently
Potatoes and Sweet Potatoes are more similar than you think.
POTATOES NUTRITION IN THE NEWS
Potatoes for boosting athletic performance? Research says Yes. Link to study
POTATO NUTRITION RESEARCH
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Baked Potato With Cheese Sauce And Broccoli: 300 Calories
While broccoli is low in calories , a serving of melted cheese can add 100 calories or more to your baked potato. A medium-sized baked potato with broccoli and cheese sauce will have around 300 calories.
Swap out the extra cheese with a big serving of steamed broccoli and sprinkle just a tablespoon or two of shredded cheddar cheese on top.
Broccoli contains around 20 calories per 3/4 cup serving, with 2 grams of protein, 3 grams of fiber, and 50% of your daily calcium needs. A 28-ounce serving of cheddar cheese has 110 calories, 7 grams of protein, 9 grams of fat, 1 gram of carbs, 180 milligrams of sodium, and is 10% of your daily cholesterol requirement.
Potato Baked Flesh And Skin Without Salt Nutrition Facts & Calories
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Nutrition facts label for Potato, baked, flesh and skin, without salt
NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Nutritional Target Map for Potato, baked, flesh and skin, without salt
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| Protein |
| Theobromine |
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How To Prepare Baked Potatoes
When you make baked potatoes, it’s important to wash the potatoes well. Potato skins are one of the most nutritious parts of the vegetable, but you have to clean them before theyre safe to eat. Washing the potato thoroughly helps rid it of any fertilizers or chemicals that may have been sprayed on it while it was being grown.
There are two main ways to make baked potatoes: in the oven or in the microwave.
To make baked potatoes in the oven, rub them with olive oil and seasoning. Place your potatoes on a foil-lined baking sheet and bake them for 45 minutes to an hour at 425 degrees Fahrenheit.
To cook a baked potato in the microwave, poke holes throughout the potato using a fork. Place the potato on a microwave-safe plate and cook for 5 minutes. Flip the potato and cook for an additional 5 minutes. Continue this process until your potato is cooked through.
Check your potatoes by poking with a fork. You’ll know your baked potatoes are done cooking when your fork sticks easily into them.
Baked potatoes can be served as a side dish, or you can load them up with toppings to make the main course. Other ideas for enjoying baked potatoes include:
- Adding meat and gravy on top.
- Using it to replace rice in a favorite recipe.
- Eating with a little ketchup in place of French fries.
Archives of Internal Medicine: “Sodium and potassium intake and mortality among US adults: prospective data from the Third National Health and Nutrition Examination Survey.”
High Cholesterol: Nutritionist Reveals Top Prevention Tips
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If the arteries become narrow, the blood will need to work harder to get itself around the body. If you aren’t careful, the heart muscle may tire out completely. Here’s one food you could do with eating less of.
What you eat really does play a role in how much “bad” or “good” cholesterol there is in your body.
“Good” cholesterol refers to high-density lipoprotein that picks up excessive “bad” cholesterol.
HDL cholesterol transports “bad” cholesterol, also known as low-density lipoprotein, to the liver in order to be broken down and later excreted from the body.
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Hawaiian Pizza Baked Potato: 330 Calories
This tropical twist adds low-fat cottage cheese, a few slivers of ham, and some pineapple chunks. A quarter cup of chopped ham adds about 50 calories, a half cup cottage cheese adds about 80, and a half cup of pineapple adds another 40, totaling around 330 calories.
A 1/4 cup serving of ham adds 8 grams of protein, about a gram each of fat, carbohydrates, and sugar, and around 670 milligrams of sodium. A 1/2 cup of pineapple adds 13 grams of carbohydrates, 10 grams of sugar, and just under a gram of protein. It also contains 14 milligrams of calcium and 34 milligrams of vitamin C.
What Youll Find In This Article:
- How to Bake a Potato
- Low Calorie Potato Toppings
- The Best Baked Potato Recipe
- More Baked Potato Recipes
In the next section Ill show you how to make baked potatoes so they come out perfect every time. Including directions for baked potatoes how long in oven.
The best baked potato recipe is so easy and delicious And with the potato bar toppings, everyone in the family will love this recipe!
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Top Three Baked Potato Products High In Cholesterol
Below is a summary list for the top three baked potato items ranked by the amount or level of cholesterol in 100g.
1. Potatoes, baked, skin, with salt : 0mg 2. Potatoes, baked, flesh, with salt : 0mg 3. Potatoes, baked, flesh and skin, with salt : 0mg
Following on from the three top baked potato items or products containing cholesterol we have a more comprehensive break down of Potatoes, baked, skin, with salt, and the highest item containing cholesterol which is Potatoes, baked, skin, with salt. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 5 types of baked potato.
At the bottom of the page is the full list for the 5 different types of baked potato based on the content in different servings in grams and oz , providing a comprehensive analysis of the cholesterol content in baked potato.
May Help Control Appetite
Potatoes are a very filling food, which helps control your appetite, aiding in weight loss, if thats one of your goals .
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 , which may suppress appetite and inhibit food intake (
26 ).
Health authorities also recommend storing potatoes in a dark, cool place instead of the fridge. This is because refrigerating potatoes may increase acrylamide production when you cook them .
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The Best Baked Potato Recipe
This is the best baked potato recipe for people looking for healthy baked potato recipe. Also find low calorie baked potato toppings and more here!
Learn how to bake a potato in the oven so it comes out perfect every time.
Baked potatoes in oven are a great way to meal prep, or just make an easy dinner side dish.
Below I will share lots of healthy, low calorie toppings for the best baked potatoes oven recipe. A printable recipe card, baked potato calories and nutrition and more!
This is the best baked potato recipe! Its low in calories, easy to make, and I supply you with a topping bar full of low calorie baked potato toppings!
Which Potatoes Are Healthiest
Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
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Theyre Not As High In Carbs As You Might Think
Potatoes in general have a somewhat deserved reputation as high-carb foods. Theyre a means of energy storage to nourish new potato plants, so they have to be packed with easily accessible sources of sugar. That said, a baked potato is still lower in carbs than white rice or pasta. A medium potato contains about 37 grams of carbohydrates, while a small one may only come in at 15 grams.Some of the carbs in potatoes also undergo a chemical change after heating and cooling, converting to a substance called resistant starch. This is a type of starch thats more difficult for the body to digest. Baking potatoes a day or two in advance, refrigerating them, then re-heating them boosts the ratio of resistant starch, lowering the potatos glycemic load.