1 serving (173 grams) contains 161 calories, 4.3 grams of protein, 0.2 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
220.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.3 mg | 1% | |
| Total Carbohydrates | 50.7 g | 18% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.9 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 30.1 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1289.0 mg | 27% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked potato with green onions
A baked potato with green onions is a simple, hearty dish rooted in Western cuisine, particularly popular in American and British cooking. Potatoes are rich in carbohydrates, providing energy, while green onions add a fresh, zesty flavor and micronutrients like vitamin K and vitamin C. Typically served as a side dish or light meal, baked potatoes are low in fat when prepared simply and can be a versatile foundation for toppings ranging from vegetables to proteins. This dish offers dietary fiber, essential for digestive health, as well as potassium, which supports heart and muscle function.
Health Benefits
- Rich in dietary fiber from the potato's skin, aiding digestion and promoting gut health.
- High in potassium, which helps regulate blood pressure and supports muscle function.
- Green onions provide vitamin C, boosting the immune system and aiding collagen production.
- Contain vitamin B6 from potatoes, essential for brain health and neurotransmitter synthesis.
- Low-fat and naturally gluten-free, making it suitable for heart health when prepared without high-fat toppings.
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dark place to prevent sprouting. Refrigerate baked potatoes if not consumed immediately and reheat thoroughly before eating.
Common Questions About Baked potato with green onions Nutrition
What is the nutritional content of a baked potato with green onions?
A medium baked potato with green onions contains approximately 150 calories, 4 grams of protein, 0.2 grams of fat, and 34 grams of carbohydrates. It also provides potassium (620 mg), vitamin C (27 mg), and some fiber (2-3 grams). Green onions add small amounts of vitamins A and C and antioxidants.
Can I eat a baked potato with green onions on a keto or low-carb diet?
A baked potato is generally not suitable for keto or strict low-carb diets due to its high carbohydrate content (34 grams in a medium potato). Green onions are low in carbs and keto-friendly, but the potato itself can exceed daily carb limits on these diets.
What are the health benefits of a baked potato with green onions?
Baked potatoes are a good source of energy, potassium, and vitamin C, supporting muscle and immune function. Green onions contribute antioxidants and compounds with possible anti-inflammatory properties. However, due to the high glycemic index of potatoes, they should be eaten in moderation by those managing blood sugar levels.
What is an appropriate serving size for a baked potato with green onions?
A medium baked potato, weighing roughly 150 grams, is considered a standard serving size. You can pair it with green onions and add a protein source or healthy fat like olive oil or yogurt to create a balanced meal.
How does a baked potato with green onions compare to boiled potatoes or sweet potatoes?
Baked potatoes retain more of their nutrients compared to boiling, particularly vitamin C and potassium. They have slightly fewer calories than sweet potatoes but lack the beta-carotene found in sweet potatoes. Adding green onions boosts the flavor and nutritional profile, offering antioxidants and vitamins.
