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Baked potato with vegetable garnish Calories
Source of fiber and potassium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked potato with vegetable garnish (250 g) has 233 calories. That works out to 93 calories per 100 g. It contains 52.3 g of carbs, 5.5 g of protein, 0.5 g of fat and 6.5 g of fiber. Its 0.7 mg of B6 covers 41% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Baked potato with vegetable garnish Nutrition Facts
Selected: 1 piece (medium) · 250 g
233
KCAL / 250G
Carbs
52.3g
· 19% DV
Protein
5.5g
· 11% DV
Fat
0.5g
· 1% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Baked potato with vegetable garnish nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 52.3 g | 19% |
| Fiber | 6.5 g | 23% |
| Protein | 5.5 g | 11% |
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 with vegetable garnish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 233 kcal |
| 100 g | 100 g | 93 kcal |
| 1 piece (half) | 125 g | 116 kcal |
| 1 piece (small) | 140 g | 130 kcal |
| 1 serving (small) | 180 g | 167 kcal |
| 1 cup (diced) | 180 g | 167 kcal |
| 1 serving (large) | 300 g | 279 kcal |
| 1 piece (large) | 380 g | 353 kcal |
| 1 piece (extra large) | 500 g | 465 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Baked potato with vegetable garnish
How do you make a baked potato with vegetable garnish?
Bake a washed, fork-pricked potato until tender, then split it open and add cooked vegetables. Peas, carrots and corn are common choices; add them after baking so the potato skin stays crisp, and season the vegetables to taste.
How do you get a crispy skin on a baked potato with vegetable garnish?
Dry the potato well and bake it directly on the oven rack without wrapping it in foil. Once cooked, fluff the inside with a fork and add the vegetable garnish just before serving to help keep the skin crisp.
What vegetables go in a baked potato with vegetable garnish?
Peas, carrots and corn are classic choices for a baked potato with vegetable garnish. You can also use cooked broccoli, mushrooms or peppers; drain or dry the vegetables first so they do not make the potato watery.
How long does a baked potato with vegetable garnish take to cook?
A medium potato usually takes about 45–60 minutes in a 200°C (400°F) oven. Cooking time varies with the potato’s size and the oven; it is ready when a knife slides easily into the centre.
Should you wrap a baked potato with vegetable garnish in foil?
No, not if you want crisp skin. Foil traps steam and makes the skin softer; bake the potato unwrapped on the oven rack. Add the vegetable garnish after baking rather than cooking it inside the foil.
Can you use frozen vegetables for a baked potato with vegetable garnish?
Yes, frozen vegetables work well in a baked potato with vegetable garnish. Cook them first and drain off excess water before serving. Fresh or frozen vegetables cooked at home also keep the dish simple and minimally processed.
Can you make a baked potato with vegetable garnish ahead of time?
Yes, bake the potato ahead and refrigerate it once cooled. Reheat it in the oven to bring back some crispness, and prepare or reheat the vegetable garnish separately before adding it to the potato.
What goes well with a baked potato with vegetable garnish?
A green salad, grilled vegetables or a tangy yogurt dip pair well with a baked potato with vegetable garnish. For a more substantial meal, serve it alongside beans, lentils, fish or grilled chicken.
How long does leftover baked potato with vegetable garnish last in the fridge?
Keep leftover baked potato with vegetable garnish in a covered container in the refrigerator for up to three days. Store the vegetables separately if possible, and reheat the potato thoroughly before eating.
Can you freeze a baked potato with vegetable garnish?
Yes, but freezing can make the potato’s texture softer after thawing. For a better result, freeze the baked potato and vegetable garnish separately, thaw them in the refrigerator, then reheat thoroughly in the oven.
Baked potato with vegetable garnish Vitamins & Minerals
Vitamins
B6
0.7mg · 41% DV
Vitamin C
33mg · 37% DV
B3
3.63mg · 23% DV
B1
0.25mg · 21% DV
Minerals
Copper
0.35mg · 39% DV
Potassium ⭐
1030mg · 30% DV
Phosphorus
143mg · 20% DV
Manganese
0.43mg · 19% DV
Sodium
30mg · 1% DV
Baked potato with vegetable garnish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked potato with vegetable garnish
To burn the 233 calories in 1 piece (medium) (250 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.
What is Baked potato with vegetable garnish?
Baked potato with vegetable garnish is a simple preparation of a potato baked until tender, served with vegetables on top or alongside. In Turkish-style home cooking, the garnish may include small-cut vegetables such as peas and carrots, though the mix varies. The potato is soft and gently earthy, while the vegetables add colour and a little sweetness.
Serve it as a side with a main dish, or make it a light meal with salad or yogurt. It is mainly a source of carbohydrate, with some fibre and potassium and very little fat. For a lighter plate, use a modest amount of oil in the vegetables and skip rich sauces.
How Nutritious Is Baked potato with vegetable garnish?
Nutrient density
High
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
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 with vegetable garnish 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 with vegetable garnish Contain Allergens?
No known major allergens
Which Diets Is Baked potato with vegetable garnish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked potato with vegetable garnish Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.