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A shallow serving dish holds fluffy white rice mixed with soft, pale-golden potato chunks, with a lightly browned surface and a few scattered green herb flecks.

Baked potato rice dish Calories

Baked potatoes and rice, lightly seasoned and oiled.

In season: Autumn · Winter · Spring

CALORIES · 100 G

115kcal

GI

70medium

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.7g

Quick answer

1 piece (medium) of Baked potato rice dish (180 g) has 207 calories. That works out to 115 calories per 100 g. It contains 41.6 g of carbs, 4.1 g of protein, 3.6 g of fat and 3.1 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.

Baked potato rice dish Nutrition Facts

Selected: 1 piece (medium) · 180 g

207

KCAL / 180G

Carbs

41.6g

· 15% DV

Protein

4.1g

· 8% DV

Fat

3.6g

· 5% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 8% · Fat 15%

Baked potato rice dish nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories207 kcal
Total fat3.6 g5%
Saturated fat0.72 g4%
Trans fat0 g
Sodium144 mg6%
Total carbohydrate41.6 g15%
Fiber3.1 g11%
Protein4.1 g8%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Baked potato rice dish?

ServingAmountCalories
1 piece (medium)180 g207 kcal
1 slice (thin)40 g46 kcal
1 slice (thick)60 g69 kcal
100 g100 g115 kcal
1 piece (small)120 g138 kcal
1 cup (chopped)150 g173 kcal
1 serving (medium)200 g230 kcal
1 cup (whole)220 g253 kcal
1 piece (large)250 g288 kcal
1 serving (large)300 g345 kcal

Calculated from 115 calories per 100 g.

Frequently Asked Questions About Baked potato rice dish

How do you make baked potato rice dish?

Baked potato rice dish is made by baking chopped potatoes and rinsed rice with oil, seasoning, and liquid in an oven-safe dish. Cut the potatoes evenly, cover the dish for the initial cooking, and check that the rice has absorbed the liquid before serving.

What kind of rice works best in baked potato rice dish?

Long-grain rice is a reliable choice for baked potato rice dish because its grains tend to stay separate. Rinse the rice before baking to remove excess surface starch, and adjust the liquid to suit the rice variety you use.

Why is the rice still hard in baked potato rice dish?

The rice is usually still hard in baked potato rice dish because it has not absorbed enough liquid or has not cooked long enough. Cover the dish while it bakes, check the liquid level, and add a little hot water if the rice remains firm.

Do you need to parboil potatoes for baked potato rice dish?

No, you do not have to parboil potatoes for baked potato rice dish. Cut them into small, even pieces so they cook alongside the rice; larger chunks may need a short head start to become tender at the same time.

How do you keep rice from turning mushy in baked potato rice dish?

Use only enough liquid for the rice to cook, and take baked potato rice dish out of the oven once the grains are tender. Too much liquid or prolonged baking can make the rice soft and sticky.

Can you use stock instead of water in baked potato rice dish?

Yes, stock can replace water in baked potato rice dish and gives it a more savory flavor. Choose a lightly seasoned stock, since the liquid reduces as the rice bakes and a salty stock can make the finished dish taste overly salty.

What can you serve with baked potato rice dish?

Baked potato rice dish pairs well with a crisp salad, plain yogurt, or grilled vegetables. Since the dish already combines rice and potatoes, a fresh or protein-rich side can make the meal feel more balanced.

Can you add vegetables to baked potato rice dish?

Yes, you can add vegetables such as peas, carrots, or bell peppers to baked potato rice dish. Cut firmer vegetables small so they cook through, and avoid adding too much extra moisture, which can leave the rice soggy.

How should you store leftover baked potato rice dish?

Store leftover baked potato rice dish in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat.

Can you freeze baked potato rice dish?

Yes, baked potato rice dish can be frozen in airtight, meal-sized portions. The potatoes and rice may turn softer after thawing, so defrost a portion in the refrigerator and reheat it thoroughly before serving.

Baked potato rice dish Vitamins & Minerals

Vitamins

Vitamin C

12.6mg · 14% DV

B6

0.23mg · 14% DV

B3

1.98mg · 12% DV

B1

0.14mg · 12% DV

Minerals

Copper

0.16mg · 18% DV

Potassium ⭐

396mg · 12% DV

Manganese

0.23mg · 10% DV

Phosphorus

58mg · 8% DV

Sodium

144mg · 6% DV

Baked potato rice dish Glycemic Index

GLYCEMIC INDEX

70
Medium
0 Low5570100

GLYCEMIC LOAD

28.8
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked potato rice dish

To burn the 207 calories in 1 piece (medium) (180 g):

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Baked potato rice dish?

Baked potato rice dish brings together sliced or diced potatoes and rice, gently seasoned and baked until the grains are tender and the potatoes soft, with some browning on top. It is a simple home-style preparation rather than a single fixed recipe; the seasoning and the ratio of rice to potato can vary.

Serve it warm as a light main or as a side alongside meat, vegetables or a fresh salad. In Turkish-style meals, plain yoghurt is also a natural pairing. The dish is mainly a source of carbohydrate and is modest in protein, with 2.3 g per 100 g. Keep the oil measured for a lighter result, or add beans or yoghurt on the side for a more substantial meal.

How Nutritious Is Baked potato rice dish?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Baked potato rice dish Processed?

NOVA 3

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 rice dish Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Baked potato rice dish Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not 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 rice dish Fat Profile

SATURATED

0.72g

MONOUNSATURATED

1.26g

POLYUNSATURATED

0.27g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.