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Healthy Diet Plans >>  Calories >>  Baked Potato

Calorie Count in Baked Potato With/Without Skin

Potatoes are a staple in almost every type of cuisine. They can be had roasted, fried, grilled, boiled, mashed, and baked. Potatoes are eaten as a side dish with main meals, and can be added to stews, soups, and pastas as well. Potatoes by themselves are naturally bland and therefore can be spiced with any type of herb, spice or seasoning.

Calories in baked potato depend on the size.
On an average a baked potato weighing 10.5 oz without any extra toppings has approximately 270 kcal. If you add one spoon of butter, the calories in baked potato with butter adds another 100 calories, so think carefully before adding any toppings. Baked potatoes should definitely be a staple in any diet. They permit you the luxury of carbohydrates without too much fat. As long as you don’t pile on the high-calorie toppings, baked potatoes can aid you on your weight loss efforts and help make a well-balanced meal, packed with nutrients. If you are looking for other options with potatoes to include in your diet plan, why not think of baking different varieties such as sweet potatoes, Yukon gold potatoes or even the South American blue potatoes? These offer a change of taste, textures and flavors that keep you from getting bored and breaking your diet. Instead of whole potatoes, you can cut them into wedges and bake in the same way. Calories present in baked potato wedges are around 147 kcal per serving. Baked potato chips on the other hand may sound healthy but are far from it. While definitely healthier than fried potato chips, calories in baked potato chips are 120 kcal per 1 ounce serving.

Calories and Baked Potato Skin

The American Heart Association recommends that your daily fat intake should not be more then 25 to 35 percent of your caloric intake. A baked potato added to your diet fits into these requirements as it contains little fat if not topped with butter and the likes. A single baked potato provides you with calcium, protein, iron, vitamin C and fiber. It has almost as much potassium as a banana and is also a good source of magnesium, zinc, and phosphorus. Also see calorie content in potato

When served alone, a baked potato is low in calories. Some people may leave out the skin in a baked potato but this really does not cut the calories significantly. Moreover, it reduces the much needed fiber from the potato. While calories in baked potato with skin are approximately 188 kcal for a medium sized potato, calories in baked potato without skin lowers the count to only 145 kcal. A reduction not really worth removing the skin for.

Calorie And Size Of Baked Potato

The calorie count of a baked potato also varies depending on the size of the potato. Calories in a small baked potato are about 130 kcal. Small implies potatoes that are around 2 inches in diameter. A medium baked potato calorie value is approximately 160 kcal. Medium potatoes are about two to three inches in diameter. Large baked potato calorie content is 275 kcal per serving.

Baked potatoes are the perfect accompaniment to grilled meats. Just dust a few spices and flavoring powders on them and enjoy the slight tangy taste. A baked potato is also considered a perfect diet food. Obviously, this is when it is not topped with cheese, sour cream or bacon bits! A potato can fulfill your carbohydrate cravings without the extra fat and calories, when baked just right. The crispy outer skin compliments the smooth creaminess of the potato within. This is an ideal comfort food you can enjoy at anytime.

How to Choose It:

When making the perfect baked potato the first thing you need to get right is your choice of potato. You may think that any old potato will do but this is not the case. Different types of potatoes have different textures when baked. Look for potatoes that are labeled for cooking purposes. These will have just the right amount of starch and blandness to create the fluffiest, most delicious baked potato. Medium sized potatoes work best for baking. Look out for potatoes that are firm to touch and have a smooth skin. You don’t want old potatoes with mushy insides when baking. Russet potatoes are your best bet for making baked potatoes. Choose Russet potatoes that are brown all over with no patches of green. If you are planning to make a lot of baked potatoes, choose similar sized and shaped ones so that they all cook evenly and at the same rate.

How To Cook It:

There are several things to remember when making the best baked potato:
  • Clean the potatoes well, scrub them with a brush to make sure that all the dirt is removed.
  • Always poke the raw potato with a fork to allow hot air to cook the potato thoroughly.
  • This also prevents your potato from exploding in your oven or microwave.
  • Now, oil your potatoes with olive oil until they are covered and shiny. This helps the potato skin to become crispy without drying out too much in the oven.
  • All you need for a baked potato is some sea salt as seasoning.
  • Rub sea salt on the potato before putting them in the oven. This also prevents them from drying out with the heat.
  • The salt makes the potato fluffy too but be careful not to overuse the salt.
  • Pre-heat your oven to 400 degrees Fahrenheit.
  • Place the potatoes on a rack and bake them for one and a half to two hours.
  • Make sure you don’t overcrowd the rack, or the potatoes will not bake evenly.
  • Cut the ready potatoes almost lengthwise, add some pepper or herbs and enjoy.
  • You also have the option of using the microwave to bake your potatoes. Follow the same preparatory steps and then cook in the microwave for about five minute, on high.
  • Poke the potato to check if it’s done. If its still firm in places, continue cooking in the microwave for another few minutes till fully baked. Microwave baked potatoes taste a little different from the ones baked traditionally in an oven but they save a lot on cooking time, making them a more convenient option.
Preserving Potatoes:
  • Do not cover the potatoes in foil as this not only makes them tasteless, but can also be dangerous to consume.
  • There have been reports about botulism poisoning due to the use of aluminum foil in cooking.
Where Can You Find These:

Potatoes can be found in the produce section of all grocery stores and supermarkets. Nowadays dried potato mixes are also available in packets. All you have to do is add water to it and you have a readymade potato mash to for your quick pies and other recipes. You can also find potatoes in the freezer section where they come in ready-to-fry packets of French fries, wedges or hash browns. While these may be convenient options they are often high in sodium and fat as well. Nothing can actually beat the taste of fresh potatoes and a favorite among many people is the baked potato.
Submitted on November 15, 2011