Quick Answer
A baked potato can make a good dinner option for some people, but there are a few things to consider. A plain baked potato is low in protein and other nutrients, so it may not be very filling or nutritious on its own. However, a baked potato can be a hearty, satisfying meal when paired with healthy toppings like vegetables, cheese, beans or lean protein. Overall, a baked potato can be a good dinner choice when eaten alongside a variety of nutritious ingredients that provide fiber, vitamins, minerals and protein.
Nutritional Value of Baked Potatoes
Here is an overview of the basic nutritional value of a medium plain baked potato (5.3 oz or 150g):
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Carbs | 37g |
| Fiber | 3g |
| Protein | 4g |
| Vitamin C | 28% DV |
| Potassium | 26% DV |
| Iron | 6% DV |
As you can see, a plain baked potato is high in carbohydrates and contains a moderate amount of fiber, vitamin C, potassium and iron. However, it is low in protein.
Benefits
Some potential benefits of a baked potato include:
- High in fiber – the skin contains roughly half the fiber
- Packed with potassium
- Contains some vitamin C, iron and B-vitamins
- Naturally gluten-free
- Low in fat when eaten without added butter or oil
- Low in sodium compared to other processed foods
- Relatively low in calories for a starchy vegetable
- Very satiating and filling
The fiber, vitamins, minerals and starch in potatoes provide a quick burst of energy and keep you feeling full for several hours. The fiber can also promote digestive health.
Drawbacks of Plain Baked Potatoes
However, eating a plain baked potato without any additions has some drawbacks:
- Low in protein – only 4g per medium potato
- Lacks other vitamins and minerals like vitamins A, E, B6, and zinc
- Doesn’t provide essential fatty acids
- High glycemic index, meaning it can spike blood sugar
- Not very nutrient dense on its own
- May not be very satisfying or appetizing to eat plain
While potatoes provide carbohydrates and fiber, they lack protein, fat and many vitamins and minerals found in other whole foods like vegetables, fruits, beans, nuts, seeds, whole grains and lean proteins.
How to Make a Baked Potato a Nutritious Dinner
While a plain baked potato isn’t very nutritious on its own, you can transform it into a hearty, healthy dinner by adding an assortment of toppings and side dishes.
Here are some ways to turn a baked potato into a balanced meal:
Add Lean Protein
Top your baked potato with healthy protein sources like:
- Shredded chicken or turkey
- Chili with beans
- Sautéed shrimp
- Grilled salmon
- Steak
- Tuna
- Black beans
- Lentils
- Edamame
- Eggs
- Greek yogurt
Adding 3-6 oz of a lean protein provides 20+ grams of protein to help keep you full and meet your daily needs.
Top with Veggies
Load up your baked potato with unlimited fresh or cooked veggies like:
- Broccoli
- Spinach
- Kale
- Tomatoes
- Onions
- Peppers
- Mushrooms
- Peas
- Corn
- Carrots
Vegetables provide fiber, vitamins, minerals, antioxidants and very few calories.Aim for at least 2-3 cups of veggies as potato toppings.
Add Nutritious Fats
Incorporate healthy fats like:
- Cheese
- Avocado
- Olive oil
- Nuts
- Seeds
- Pesto
Fats help absorb fat-soluble vitamins from the vegetables, provide creamy texture, and make the meal more satisfying. Use fats sparingly in 1-2 tbsp portions.
Include a Side Salad
Pair your loaded baked potato with a side salad made with leafy greens, tomatoes, cucumbers, onions or other veggies. Top with olive oil and balsamic vinegar or lemon juice for an extra boost of nutrients.
Add Whole Grains
Round out your dinner by adding a side of brown rice, quinoa or 100% whole wheat bread for filling fiber, minerals and B-vitamins.
Stay Hydrated
Drink water or unsweetened tea to stay hydrated and help you feel energized after your meal. Proper hydration also aids digestion.
Sample Meals
Here are a few suggested combinations that turn a humble baked potato into a complete, hearty dinner:
Baked Potato with Chili
- 1 medium baked potato
- 1 cup chili with beans
- 1 tbsp Greek yogurt
- 1 cup mixed greens salad
This meal provides protein from the beans and lean ground turkey or beef in the chili, fiber from the beans and potato skin, probiotics from the yogurt, and antioxidants from the salad.
Mediterranean Baked Potato
- 1 medium baked potato
- 3 oz grilled salmon
- 1⁄4 cup chickpeas
- 1⁄4 cup feta cheese
- 2 cups spinach
- 1 tbsp olive oil
- Lemon wedge
This combination provides omega-3 fatty acids from the salmon, protein from the salmon and chickpeas, and healthy fats from the olive oil and feta. The spinach offers vitamins A and C.
Tex-Mex Baked Potato
- 1 medium baked potato
- 1⁄2 cup black beans
- 3 oz shredded chicken
- 1⁄4 cup shredded cheddar cheese
- 1⁄4 cup salsa
- 1⁄4 cup Greek yogurt
In this meal, you’ll get protein from the beans, chicken and yogurt, fiber from the beans and potato, calcium from the cheese, and antioxidants from the salsa.
Conclusion
While a plain baked potato isn’t very nutritious on its own, adding a variety of healthy toppings like veggies, beans, lean proteins, nuts and healthy fats can transform it into a complete hearty dinner. Aim for a balance of complex carbs from the potato, fiber from the potato skin and toppings, lean protein, and vitamins and minerals from fresh vegetables or salad. With the right additions, a baked potato can be a very satisfying dinner option. Just be mindful of your portions of additions like fatty meats, cheese and oils. Enjoy your loaded baked potato along with staying active and eating a balanced diet.