According to nutritional information, a small (1-3/4" to 2-1/4" dia, raw) baked potato with its peel eaten and fat added in cooking contains 156 calories.

Potatoes are a staple food enjoyed globally and can be cooked in different ways to enhance their flavor and nutritional value.

In this article, we'll discuss the health benefits of potatoes, ways to prepare a healthy baked potato, various types of potatoes, cooking techniques for baked potatoes, how to season them, and healthy serving suggestions.

Calories in a Small Baked Potato

As mentioned earlier, a small baked potato without toppings contains 156 calories. However, adding butter, cheese or sour cream increases the calorie count. The calorie count can also vary depending on the size of the potato.

Total Fat Content

The total fat content in a small baked potato with its peel eaten and fat added in cooking is 5.6 grams. This content increases when high-fat toppings such as cheese or butter are added to it.

Carbohydrate and Fiber Content

A small baked potato contains 36.6 grams of carbohydrates and 2.4 grams of fiber. Potatoes provide a good source of complex carbohydrates and fiber which can keep you feeling full.

Protein and Vitamin Content

A small baked potato provides 2.9 grams of protein and is a good source of vitamin C and B6. Potatoes also contain other minerals such as potassium, iron, and magnesium.

Health Benefits of Potatoes

Potatoes, when eaten as part of a balanced diet, provide numerous health benefits. They are good sources of fiber that can aid in digestion and promote gut health. They also contain other beneficial compounds such as antioxidants and resistant starch, which have been linked to lower risk of chronic diseases such as heart disease and type 2 diabetes.

Preparing a Healthy Baked Potato

To prepare a healthy baked potato, first scrub the potato under running water to remove dirt and debris. Pierce the potato with a fork a few times to allow steam to escape during baking. Bake in a preheated oven at 400°F for 50-60 minutes or until the potato is tender.

Ways to Season a Baked Potato

Baked potatoes can be seasoned in different ways to add flavor and nutrition. You can add toppings such as chives, sour cream, cheese, and bacon bits. Alternatively, you can sprinkle them with herbs such as rosemary or thyme.

Different Types of Potatoes to Use

There are different types of potatoes you can use when baking them. Russet potatoes are a popular choice as they are large and have a fluffy texture when baked. However, you can also use red potatoes or sweet potatoes for a different flavor and texture.

Cooking Techniques for Baked Potatoes

Baked potatoes can be cooked in different ways such as microwaving, baking, or grilling. Baking in an oven is the most common method as it gives a crispy skin and fluffy interior. Microwaving is a faster alternative, but the skin may not be as crispy.

Healthy Serving Suggestions

Baked potatoes can be served as a main dish or a side dish. To make it a meal, you can add toppings such as vegetables, chili, or grilled chicken. As a side dish, baked potatoes can be served with steamed vegetables or a mixed green salad.