Baked Potato
Good nutritional profile
Whole potato baked in its skin, split open and topped with butter.
A baked potato, or jacket potato in Britain, is a large floury potato baked in its skin for about an hour until the skin is crisp and the flesh fluffy, then split and topped with 10 g of salted butter. One potato of about 255 g has 316 kcal, 54 g carbohydrate, 4 g fiber, 9 g fat (5 g saturated) and about 1,250 mg potassium. Eat the skin too: it holds a large share of the fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.6g | 4.6% |
| Fat | 3.7g | 5.3% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 12.15g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 71g | 2.8% |
| Calories | 124 | 5.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.06 | g | 10.3% |
| Monounsaturated | 1.1 | g | 4.4% |
| Polyunsaturated | 0.29 | g | 2.2% |
| Omega-3 | 0.087 | g | Estimate |
| Omega-6 | 0.203 | g | Estimate |
| Trans | 0.13 | g | 6.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.32 | mg |
| Vitamin E | 0.17 | mg |
| Selenium | 0.51 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 27.8 | mcg | 3.1% |
| vitamin B1 | 0.072 | mg | 6.0% |
| vitamin B2 | 0.035 | mg | 2.7% |
| vitamin B3 | 1.03 | mg | 6.4% |
| vitamin B6 | 0.303 | mg | 17.8% |
| vitamin B9 | 12.2 | mcg | 3.0% |
| vitamin B12 | 0.007 | mcg | 0.3% |
| vitamin C | 4.32 | mg | 4.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.171 | mg | 1.1% |
| vitamin K | 3.76 | mcg | 3.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.9 | mg | 1.7% |
| iron | 1.02 | mg | 5.7% |
| magnesium | 27.2 | mg | 6.8% |
| phosphorus | 65.4 | mg | 9.3% |
| potassium | 489 | mg | 18.8% |
| sodium | 219 | mg | 9.5% |
| zinc | 0.346 | mg | 3.1% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.192 | mg | 8.3% |
| selenium | 0.513 | mcg | 0.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 57 | mg | 8.1% | 96% |
| Isoleucine | 104 | mg | 7.4% | 93% |
| Leucine limiting | 154 | mg | 5.6% | 68% |
| Lysine | 155 | mg | 7.4% | 87% |
| Methionine | 73 | mg | 7.0% | 85% |
| Phenylalanine | 208 | mg | 11.9% | 137% |
| Threonine | 92 | mg | 8.8% | 99% |
| Tryptophan | 40 | mg | 14.3% | 163% |
| Valine | 143 | mg | 7.9% | 96% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Large baking potatoes (russet or Maris Piper) 4 (1.2 kg)
- Vegetable oil 1 tsp
- Flaky or coarse salt 1 tsp (5 g)
- Salted butter 40 g (10 g per potato)
- Black pepper to taste
- Chives, chopped 2 tbsp (6 g)
Instructions
- 1
Heat the oven to 200C.
- 2
Scrub the potatoes, dry them well and prick each one 4-5 times with a fork.
- 3
Rub the skins with the oil and half of the salt.
- 4
Bake directly on the oven rack for 60-75 minutes, until the skins are crisp and a knife slides easily into the center.
- 5
Cut a deep cross in the top of each potato and squeeze the sides so the flesh opens up.
- 6
Put 10 g of butter into each potato, season with the remaining salt and the pepper, scatter over the chives and serve at once.