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Baked potatoes and pumpkin Calories
Source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked potatoes and pumpkin (200 g) has 128 calories. That works out to 64 calories per 100 g. It contains 28.8 g of carbs, 3 g of protein, 0.4 g of fat and 4.4 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 72 (medium), so it raises blood sugar at a moderate pace.
Baked potatoes and pumpkin Nutrition Facts
Selected: 1 serving (medium) · 200 g
128
KCAL / 200G
Carbs
28.8g
· 10% DV
Protein
3g
· 6% DV
Fat
0.4g
· 1% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 9% · Fat 3%
Baked potatoes and pumpkin nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4.4 g | 16% |
| Protein | 3 g | 6% |
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 Serving of Baked potatoes and pumpkin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 128 kcal |
| 1 piece (small) | 80 g | 51 kcal |
| 100 g | 100 g | 64 kcal |
| 1 cup (diced) | 120 g | 77 kcal |
| 1 serving (small) | 150 g | 96 kcal |
| 1 cup (chopped) | 220 g | 141 kcal |
| 1 serving (large) | 300 g | 192 kcal |
| 1 serving (extra large) | 400 g | 256 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Baked potatoes and pumpkin
How do you make baked potatoes and pumpkin?
Cut the potatoes and pumpkin into bite-sized pieces, toss them with oil and seasonings, and spread them out on a baking tray. Roast until tender and browned at the edges, checking the potatoes with a fork before serving.
Why do baked potatoes and pumpkin turn soggy?
Baked potatoes and pumpkin often turn soggy when the pieces are crowded or coated with too much oil. Spread them in a single layer with space between them, and dry washed vegetables before seasoning so they roast rather than steam.
Can you freeze baked potatoes and pumpkin?
Yes, you can freeze baked potatoes and pumpkin, although their texture may become softer after thawing. Cool them completely, pack them airtight, and reheat from frozen in an oven or pan for a better surface texture.
Should you parboil potatoes for baked potatoes and pumpkin?
No, parboiling is not essential for baked potatoes and pumpkin. You can roast both raw; parboiling the potatoes briefly can help when their chunks are much larger than the pumpkin, but it may make them more likely to break apart.
Can you eat the skin on baked potatoes and pumpkin?
You can eat potato skin in baked potatoes and pumpkin if the potatoes are scrubbed clean and their skins are in good condition. Pumpkin skin is usually too tough to eat, so peel it before roasting unless you know the variety has edible skin.
What is the best way to cut potatoes and pumpkin for roasting together?
Cut the potatoes smaller than the pumpkin because pumpkin pieces often soften faster. Aim for similarly sized pieces within each vegetable, then check both near the end of roasting so you can remove whichever is ready first.
How can you make baked potatoes and pumpkin crispier?
For crispier baked potatoes and pumpkin, use a hot oven, leave space between the pieces, and turn them once during roasting. A metal tray helps the undersides brown; avoid covering the tray, which traps steam.
What herbs go well with baked potatoes and pumpkin?
Rosemary, thyme, black pepper, and garlic pair well with baked potatoes and pumpkin. For a warmer, mildly spicy flavor, add paprika or cumin; a squeeze of lemon after roasting can balance the pumpkin’s sweetness.
What can you serve with baked potatoes and pumpkin?
Serve baked potatoes and pumpkin with a green salad, yogurt-based dip, or beans for a more substantial meal. They also work as a side dish alongside roasted vegetables or a source of protein.
Can you prepare baked potatoes and pumpkin ahead of time?
Yes, you can cut the potatoes and pumpkin ahead and keep them covered in the refrigerator until you are ready to roast them. Dry them well before adding oil and seasonings, since moisture can interfere with browning.
Baked potatoes and pumpkin Vitamins & Minerals
Vitamins
Vitamin A
480µg · 53% DV
Vitamin C
25mg · 28% DV
B6
0.4mg · 24% DV
B5
0.76mg · 15% DV
Minerals
Copper
0.26mg · 29% DV
Potassium ⭐
660mg · 19% DV
Manganese
0.32mg · 14% DV
Phosphorus
96mg · 14% DV
Sodium
14mg · 1% DV
Baked potatoes and pumpkin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked potatoes and pumpkin
To burn the 128 calories in 1 serving (medium) (200 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 potatoes and pumpkin?
Baked potatoes and pumpkin is a simple oven dish made by roasting pieces of potato and pumpkin until tender, often with a little oil, salt and herbs. The combination has no single defining origin; it is an easy way to bring two familiar vegetables together, especially when pumpkin is in season. The potato gives the dish a hearty, starchy base, while pumpkin adds a softer texture and gentle sweetness.
It is commonly served warm as a side with roasted meat, fish or beans, or as part of a vegetable-forward meal. For a lighter version, use just enough oil to coat the pieces and season with herbs, pepper or garlic. The dish provides fibre, with 2.2 g per 100 g, and can be paired with a protein-rich main.
How Nutritious Is Baked potatoes and pumpkin?
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 potatoes and pumpkin 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 potatoes and pumpkin Contain Allergens?
No known major allergens
Which Diets Is Baked potatoes and pumpkin 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 potatoes and pumpkin Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.