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Baked potatoes and rice, lightly seasoned and oiled.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 3.1 g | 11% |
| Protein | 4.1 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 207 kcal |
| 1 slice (thin) | 40 g | 46 kcal |
| 1 slice (thick) | 60 g | 69 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (small) | 120 g | 138 kcal |
| 1 cup (chopped) | 150 g | 173 kcal |
| 1 serving (medium) | 200 g | 230 kcal |
| 1 cup (whole) | 220 g | 253 kcal |
| 1 piece (large) | 250 g | 288 kcal |
| 1 serving (large) | 300 g | 345 kcal |
Calculated from 115 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 207 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
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.