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Filling baked potato with protein and calcium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sausage and Cheese Jacket Potato (300 g) has 453 calories. That works out to 151 calories per 100 g. It contains 60.3 g of carbs, 18.9 g of protein, 15.9 g of fat and 5.4 g of fiber. Its 444 mg of Phosphorus covers 63% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 300 g
453
KCAL / 300G
Carbs
60.3g
· 22% DV
Protein
18.9g
· 38% DV
Fat
15.9g
· 20% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 453 kcal | |
| Total fat | 15.9 g | 20% |
| Saturated fat | 7.05 g | 35% |
| Trans fat | 0.15 g | |
| Sodium | 1365 mg | 59% |
| Total carbohydrate | 60.3 g | 22% |
| Fiber | 5.4 g | 19% |
| Protein | 18.9 g | 38% |
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) | 300 g | 453 kcal |
| 100 g | 100 g | 151 kcal |
| 1 piece (small) | 180 g | 272 kcal |
| 1 serving (small) | 200 g | 302 kcal |
| 1 piece (medium) | 250 g | 378 kcal |
| 1 serving (medium) | 300 g | 453 kcal |
| 1 piece (large) | 350 g | 529 kcal |
| 1 serving (large) | 400 g | 604 kcal |
| 1 piece (extra large) | 450 g | 680 kcal |
| 1 piece (jumbo) | 550 g | 831 kcal |
Calculated from 151 calories per 100 g.
A sausage and cheese jacket potato is a baked potato split open and filled with its fluffy potato flesh, melted cheese and cooked sausage. It is usually served hot, with optional toppings such as beans, sour cream or chopped vegetables.
Bake a large potato until the centre is tender, then split it and fluff the inside with a fork. Stir in grated cheese while it is hot, top with cooked sausage, and return it to the oven briefly if you want the cheese bubbling.
Floury potatoes with thick skins work best for a sausage and cheese jacket potato. Their centres turn soft and fluffy when baked, while a sturdy skin holds the filling; waxy potatoes tend to stay firmer and can feel less fluffy.
Yes, cook the sausage before adding it to a sausage and cheese jacket potato. Slice and fry or grill it until fully cooked, then add it to the potato; pre-cooked hot-dog-style sausages only need reheating thoroughly.
For crisp skin on a sausage and cheese jacket potato, dry the potato after washing, prick it, and bake it uncovered. Wrapping it in foil traps steam and softens the skin rather than letting it crisp.
Cheddar melts well in a sausage and cheese jacket potato and gives it a savoury flavour. Grate the cheese so it melts evenly into the hot potato; a milder melting cheese also works if you prefer a less pronounced taste.
Yes, you can microwave the potato for a sausage and cheese jacket potato, but its skin will not turn as crisp as an oven-baked one. Once the centre is tender, split and fluff it, add cheese, then top with cooked sausage.
Sausage and cheese jacket potatoes pair well with baked beans, sweetcorn, spring onions or a spoonful of sour cream. Add wet toppings just before serving so they do not make the potato filling watery.
Serve a sausage and cheese jacket potato with a crisp green salad, coleslaw or steamed vegetables. These lighter sides contrast with the warm, rich filling without competing with the sausage and melted cheese.
Refrigerate leftover sausage and cheese jacket potato in a covered container once it has cooled, rather than leaving it out. Reheat it until the centre is steaming hot; an oven or air fryer can help the skin regain some crispness.
Vitamins
B12
1.26µg · 53% DV
B6
0.84mg · 49% DV
B2
0.48mg · 37% DV
B3
4.95mg · 31% DV
Minerals
Phosphorus
444mg · 63% DV
Sodium
1365mg · 59% DV
Selenium
26µg · 47% DV
Copper
0.42mg · 47% DV
Potassium ⭐
1131mg · 33% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 453 calories in 1 piece (medium) (300 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.
A Sausage and Cheese Jacket Potato is a Turkish-style baked potato, known locally as kumpir, with its soft centre mixed with cheese and topped with sausage. It is often sold as street food in Turkey, where additional toppings such as olives, sweetcorn or pickles are common.
The skin is lightly crisp while the filling is soft, rich and substantial. It is usually served hot as a meal in its own right, rather than as a small side. Potato provides most of the carbohydrates, while the cheese and sausage contribute protein; the dish also provides calcium from the cheese. For a less heavy version, keep the extra toppings modest and serve it with a fresh salad.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.05g
MONOUNSATURATED
5.64g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.