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Baked Potato and Onion Dish Calories
Source of fiber, potassium and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Baked Potato and Onion Dish Nutrition Facts
Selected: 100 g
124
KCAL / 100G
Carbs
20.4g
· 64%
Protein
2.1g
· 7%
Fat
4.2g
· 29%
Fiber
2.5g
Baked Potato and Onion Dish Vitamins & Minerals
Vitamins
B6
0.24mg · 14% DV
Vitamin C
11.5mg · 13% DV
B3
1.25mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
405mg · 12% DV
Sodium
210mg · 9% DV
Phosphorus
58mg · 8% DV
Iron
1mg · 6% DV
Baked Potato and Onion Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked Potato and Onion Dish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Potato and Onion Dish Contain Allergens?
No known major allergens
Which Diets Is Baked Potato and Onion Dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Potato and Onion Dish Fat Profile
SATURATED
0.55g
MONOUNSATURATED
2.45g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 29.3:1
Above the ideal 4:1 (29.3:1).
Foods Similar to Baked Potato and Onion Dish
Baked Potato and Onion Dish — Frequently Asked Questions
Can baked potato and onion dish be eaten the next day?
Yes, if it is cooled promptly and stored in the fridge, it is usually fine to eat the next day. Reheat it thoroughly so the center gets hot.
Can baked potato and onion dish be frozen?
Yes, but the potato may become softer after thawing. For better texture, freeze it in small portions and reheat in the oven or a pan.
How can I keep the potatoes and onions from turning too soft in the oven?
Cut them into even pieces and avoid overcrowding the tray. A relatively high oven temperature helps them roast instead of steam.
How do I get the onions sweet without burning them?
Slice them medium-thick rather than paper-thin and coat them lightly with oil. Moderate, steady heat helps them soften and caramelize without scorching.
What should I pair with baked potato and onion dish to make a more balanced meal?
Adding a protein source such as yogurt, beans, lentils, or tofu makes the meal more filling and balanced. A large salad also adds volume and extra fiber.
Is it better before or after a workout?
Because it is carb-focused, it can work well before exercise for energy. After training, it is better paired with a protein source rather than eaten alone.
Does eating this dish at night automatically cause weight gain?
No, eating it at night does not automatically cause weight gain. Overall portion size, total daily intake, and how much oil is used matter more.
Is baked potato and onion dish heavier than plain boiled potatoes?
It often feels richer and more satisfying because roasting and onions deepen the flavor. How heavy it feels can still depend on the amount of oil used and individual digestion.
Who should be more careful with this dish?
People managing blood sugar may want to watch portions, since potato-based dishes can raise blood glucose fairly quickly. Those with sensitive digestion may also notice bloating or discomfort from onions.
What can I add to improve the flavor without changing the dish too much?
Herbs and seasonings such as thyme, rosemary, black pepper, or garlic work well. A little lemon juice or fresh herbs at serving can also brighten the flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.