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Oil-Free Baked Potato and Tomato Calories
Potatoes and tomatoes baked without added oil; a source of carbohydrates and potassium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Baked Potato and Tomato (200 g) has 136 calories. That works out to 68 calories per 100 g. It contains 29.2 g of carbs, 4 g of protein, 0.2 g of fat and 4.4 g of fiber. Its 0.5 mg of B6 covers 29% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Oil-Free Baked Potato and Tomato Nutrition Facts
Selected: 1 serving (medium) · 200 g
136
KCAL / 200G
Carbs
29.2g
· 11% DV
Protein
4g
· 8% DV
Fat
0.2g
· 0% 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 87% · Protein 12% · Fat 1%
Oil-Free Baked Potato and Tomato nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 4.4 g | 16% |
| Protein | 4 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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How Many Calories in 1 Serving of Oil-Free Baked Potato and Tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 136 kcal |
| 1 ounce (medium) | 28.4 g | 19 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (medium) | 130 g | 88 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (medium) | 180 g | 122 kcal |
| 1 piece (large) | 200 g | 136 kcal |
| 1 serving (large) | 300 g | 204 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Oil-Free Baked Potato and Tomato
How do you make oil-free baked potato and tomato?
To make oil-free baked potato and tomato, cut the potatoes into even pieces, season them, and spread them on a lined baking tray. Add the tomatoes and bake until the potatoes are tender, since piece size affects cooking time.
How long does oil-free baked potato and tomato take in the oven?
Oil-free baked potato and tomato usually takes about 35–45 minutes at 200°C (400°F). Spread the vegetables in a single layer and test the potatoes with a fork; larger chunks may need more time.
Why are the potatoes still hard in oil-free baked potato and tomato?
The potatoes may be cut too large, crowded on the tray, or cooking more slowly than the tomatoes. Cut them into evenly sized pieces, or start baking the potatoes before adding the tomatoes so both finish at a similar time.
Do you need to parboil potatoes for oil-free baked potato and tomato?
No, you do not need to parboil potatoes for oil-free baked potato and tomato. Cut them into small, even pieces for more even cooking; briefly boiling them first can shorten baking time but gives them a softer texture.
How do you make oil-free baked potato and tomato crispy without oil?
Oil-free baked potato and tomato can brown without oil if the pieces are spread out on a hot tray and not piled on top of each other. Pat the potatoes dry after rinsing and turn them partway through baking.
What herbs and spices go well with oil-free baked potato and tomato?
Oregano, thyme, black pepper, garlic, and paprika all suit oil-free baked potato and tomato. Season the vegetables before baking, and add fresh herbs near the end if you want their flavour to remain bright.
Can you freeze oil-free baked potato and tomato?
Yes, you can freeze oil-free baked potato and tomato, but the tomatoes may turn softer and release water after thawing. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat until hot throughout.
How long do leftovers of oil-free baked potato and tomato keep?
Leftovers of oil-free baked potato and tomato keep for about three to four days in a covered container in the refrigerator. Reheat only the portion you plan to eat, and discard food that has been left out for hours.
What can you serve with oil-free baked potato and tomato?
Oil-free baked potato and tomato pairs well with a green salad, beans, lentils, or grilled fish. For a simple meal, serve it with yogurt or eggs; the mild vegetables also work as a side for roasted meat.
Can people with diabetes eat oil-free baked potato and tomato?
Yes, people with diabetes can eat oil-free baked potato and tomato, but potatoes contain carbohydrates that can affect blood glucose. Keep the portion in line with your meal plan and pair it with protein and non-starchy vegetables; ask your dietitian for personal guidance.
Oil-Free Baked Potato and Tomato Vitamins & Minerals
Vitamins
B6
0.5mg · 29% DV
Vitamin C
20mg · 22% DV
B3
2.4mg · 15% DV
B5
0.7mg · 14% DV
Minerals
Copper
0.24mg · 27% DV
Potassium ⭐
840mg · 25% DV
Manganese
0.4mg · 17% DV
Phosphorus
96mg · 14% DV
Sodium
10mg · 0% DV
Oil-Free Baked Potato and Tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Baked Potato and Tomato
To burn the 136 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 Oil-Free Baked Potato and Tomato?
Oil-free baked potato and tomato is a straightforward oven dish made by baking potatoes and tomatoes without added oil. It is home-style cooking rather than a dish tied to one particular region, and the vegetables can be cut into slices or chunks before baking.
The potatoes turn tender and filling, while the tomatoes add moisture and a gently tangy flavour. Serve it as a side or as the base of a simple meat-free meal; around the world, it pairs easily with beans, lentils or a protein-rich main. It is mainly a source of carbohydrates, with very little fat and some fibre. For a more balanced plate, add a protein source, and season with herbs, pepper or garlic to suit your taste.
How Nutritious Is Oil-Free Baked Potato and Tomato?
Nutrient density
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.
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 Oil-Free Baked Potato and Tomato 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 Oil-Free Baked Potato and Tomato Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Baked Potato and Tomato 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
Oil-Free Baked Potato and Tomato Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.