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Balanced protein and carbs, source of iron and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Oven-baked meat with potatoes (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 22.5 g of carbs, 16.6 g of protein, 8.1 g of fat and 2.9 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
234
KCAL / 180G
Carbs
22.5g
· 8% DV
Protein
16.6g
· 33% DV
Fat
8.1g
· 10% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 29% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 16.6 g | 33% |
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 serving (medium) | 180 g | 234 kcal |
| 1 piece (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 120 g | 156 kcal |
| 1 piece (medium) | 150 g | 195 kcal |
| 1 cup (medium) | 160 g | 208 kcal |
| 1 piece (large) | 220 g | 286 kcal |
| 1 cup (large) | 240 g | 312 kcal |
| 1 serving (large) | 250 g | 325 kcal |
Calculated from 130 calories per 100 g.
Oven-baked meat with potatoes is made by baking bite-size meat and potato pieces with seasoning and a little liquid until tender. Cover the dish for most of the cooking so the meat stays moist, then uncover it near the end to brown the top.
No, browning the meat first is optional when making oven-baked meat with potatoes. Searing adds a deeper roasted flavor, but you can bake the ingredients together without it. If you do brown the meat, avoid crowding the pan so it sears instead of steaming.
Yes, covering oven-baked meat with potatoes for most of the cooking helps keep the meat moist and gives the potatoes time to soften. Remove the foil toward the end if you want browned edges. Use an oven-safe lid instead if your baking dish has one.
The potatoes in oven-baked meat with potatoes may stay hard if they are cut too large, are a firm variety, or have not cooked as long as the meat needs. Cut them into evenly sized pieces, or add them after the meat has started to soften.
Yes, you can assemble oven-baked meat with potatoes ahead and refrigerate it before baking. Keep the covered dish cold and bake it promptly after taking it out; a chilled dish may need longer in the oven. Do not leave raw meat sitting at room temperature.
Yes, carrots, onions, and bell peppers can be added to oven-baked meat with potatoes. Cut firm vegetables small enough to cook through, and add quick-cooking vegetables later so they do not turn mushy. Extra vegetables can also make the dish more colorful and varied.
Rosemary, thyme, black pepper, and garlic pair well with oven-baked meat with potatoes. Rosemary and thyme suit beef or lamb, while paprika adds a warm, mildly sweet flavor. Use dried herbs sparingly because their flavor can concentrate as the dish bakes.
Oven-baked meat with potatoes keeps in the refrigerator for three to four days when stored promptly in a covered container. Divide a large batch into smaller portions so it cools quickly. Reheat only the portion you plan to eat.
Yes, oven-baked meat with potatoes can be frozen in airtight, meal-sized containers once cooled. Thaw it in the refrigerator before reheating. The potatoes may become softer after freezing, so warm the dish gently and stir as little as possible to preserve their shape.
A crisp green salad or steamed vegetables go well with oven-baked meat with potatoes and balance its hearty texture. Bread is useful for soaking up the cooking juices. Since the dish already includes potatoes, another starchy side is optional.
Vitamins
B12
1.26µg · 53% DV
B3
3.78mg · 24% DV
Vitamin C
19.8mg · 22% DV
B5
1.08mg · 22% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Copper
0.23mg · 26% DV
Zinc
2.7mg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
612mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 calories in 1 serving (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.
Oven-baked meat with potatoes is a homestyle tray bake, familiar in Turkish cooking and in many other kitchens. Pieces of beef or lamb are roasted with potatoes, often alongside onion, tomato and simple seasonings; the exact combination varies from household to household. As the meat cooks, its juices mingle with the potatoes, which turn tender inside and golden at the edges.
Serve it hot as a filling main course, with a crisp salad or a spoonful of yoghurt. It provides protein alongside carbohydrates, with iron and potassium as part of the mix. For a lighter meal, use a modest amount of oil and add extra vegetables to the roasting dish.
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.
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 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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.88g
MONOUNSATURATED
3.24g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.