Although potatoes are a high-carb starchy vegetable and are not recommended for many low-carb diets, they are rich in nutrients so potatoes can be part of a balanced, healthy diet.
You can choose from white, russet or sweet potatoes. A microwave baked potato is good for you. Depending on what toppings are used, potatoes can be healthy. A medium-sized, baked russet potato of about 3 inches in diameter contains approximately 164 calories and 4 grams of fiber. This is vital for healthy digestion.
You have many options when it comes to toppings that will increase your intake of essential vitamins, minerals, and fiber. Some toppings, such as Greek Yogurt, broccoli, and chives, are more nutritious than others. High-calorie toppings such as bacon, cheddar cheese, and cream could increase the sodium and saturated fat content of otherwise healthy dishes.
These are some ways to make baked potatoes more nutritious and tasty by using lighter toppings that are healthier.
Plain Baked Potato: 164 Calories
A baked potato has very few calories before adding toppings. However, toppings like butter, sour cream, and cheese can add flavor and more calories.
A medium-sized potato is better than a large one. This will allow you to control your portion size and avoid overfilling it with toppings. As a great low-calorie snack, a smaller potato is an option.
Baked Potato With Butter: 200 Calories
Use no more than one tablespoon of butter or other higher-fat ingredients. For those who eat healthy, high-fat foods, butter and Ghee are excellent options.
A full tablespoon of butter contains approximately 100 calories. This brings a medium-sized baked potato to 264 calories. A little bit of butter adds only 35 calories to your baked potato, making it just below 200 calories.
Baked Potato With Salsa: 210 Calories
You can easily add flavor and nutrients to your baked potato by adding a large serving of your favorite salsa. A half-cup of salsa is approximately 48 calories. This brings a medium-baked potato up to around 210 calories.
Baked Potato With Sour Cream: 220 Calories
Two tablespoons of sour cream add approximately 60 calories 4, chives to the baked potato’s total calorie count of around 224 calories.
Twice-Baked Potato: 230 Calories
There are many ways to prepare twice-baked potatoes. The calorie count will vary depending on how they are prepared. A twice-baked potato with a splash of milk, one tablespoon of sour cream, and some cheese can have around 230 calories. However, adding bacon to the mix can increase the calorie count to as high as 370.
Baked Potato With Chili: 250 Calories
A large amount of chili can transform a baked potato into a complete meal. A large amount of chili can make a baked potato into a full meal. A medium-baked potato and a quarter cup of chili should provide 250 calories.
Baked Potato With Baked Beans: 330 Calories
Baked beans are a great addition to baked potatoes. They add protein and flavor as well as extra fiber. A half-cup of beans will add just over 170 calories to your baked potato, which would be around 330 calories. Be aware that some brands of baked beans may contain added sugars. A side salad or green vegetable can make this a healthy meal.
Hawaiian Pizza Baked Potato: 330 Calories
Low-fat cottage cheese, slivers of ham, and pineapple chunks are added to this tropical twist. A quarter cup of chopped ham has about 50 calories. A half-cup cottage Cheese adds around 80 calories. And a half-cup pineapple adds 40 calories. This totals approximately 330 calories.
Baked Potato With Tuna And Mayo: 350 Calories
A baked potato can also be transformed into a meal by adding canned tuna to it. This will provide a good source of protein and Omega-3s. Your baked potato with tuna can be made for almost 350 calories by adding a little mayonnaise or 11.
You can also substitute a low-calorie mayonnaise for your tuna bake potato. Or you could mix half of your mayo with plain non-fat Greek yogurt. You can make your own healthier mayo or use yogurt to replace mayo. This will give you approximately 300 calories.