Eating Healthy

Eating Healthy


Fill yourself up

with healthy goodness

At the core of everything we do is the belief that you can enjoy great tasting food that fills you up with healthy goodness.

Baked potatoes are a great source of fibre, low in fat and are one of the best foods to make you feel full – so you don’t eat as much (known as satiety).

For a really healthy low fat meal, top your spud with a range of fresh produce such as baby spinach, beetroot, mushrooms and tomato. Top it off with some cucumber yogurt or hummus and you have a tasty meal, extremely low in fat, with your 5 serves of vegies.

Along with our delicious range of fresh vegies, the other low fat toppings include the mild chilli bean, and Moroccan Chickpea and kale.

Full of


The Potato is Full of Nutrients and Completely Fat Free

A spud is a complete whole food a bit like a multi vitamin pill. It’s full of cold-fighting Vitamin C and potassium, which help keeps your blood pressure in check. It’s also a good source of B vitamins. And the humble potato may not be strong on looks, but it’s got more iron than any other vegetable to help give you the strength to get you through the day.

Carbs make you fat, right? Wrong! Carbohydrates are the body’s primary source of fuel. And the type found in potatoes are virtually all complex carbs that are loaded with fibre, which in turn gives you longer lasting energy and more stable blood sugar levels. Compared to your common garden-variety serves of rice and pasta, potatoes have higher quality carbs. In actual fact, spuds have less fat than pasta or rice.

Food (100g) Energy (cal) Fat (g) Carbs (g)
Pasta 365 2.0 77
Rice 182 1.2 40.7
Potato 82 0.1 19.7


The potato is one of the most nutrient-dense vegetables available and provides substantial nutrition for few kilojoules. As recommended by nutritionists, Spudbar spuds are cooked in their skins in order to retain the maximum benefit of the nutrients in the spud.

A medium sized potato of 150 grams provides a good proportion of the recommended daily requirements of many important vitamins and minerals (then you can up those figures because Spudbar serves are around 300 grams).

Potato Nutrients

150g Potato RDI+ % Daily
Dietary Fibre 2.85g 30.0-40.0g ^ 14.5 #
Energy 286kJ - -
Protein 3.75g 0.75g/kg body weight/day 19.7
Fat 0.0g 20-30% of kJ diet 0.0
Carbohydrates 13.8g - -
Sugars 0.5g - -
Vitamin C 20.0-30.0mg 35.0mg 57.0-86.0
Folic Acid 37.0ug 200.0ug 18.0
Niacin (B3) 1.35mg 16.0mg 12.0
Thiamin (B1) 0.12mg 1.0mg 10.0
B6 0.6mg 1.3mg 46.0
Potassium 500-700mg 1950-5450mg 16.0#
Phosphorous 50.0mg 1000.0mg 5.0
Magnesium 28.5mg 295.0mg 0.6
Calcium 6.0mg 800.0mg 0.6
Zinc 0.6mg 12.0mg 5.0
Iodine 4.5ug 135.0mg 3.0

+ Recommended Dietary Intake (Daily Intake)

* This is an approx. percentage of the recommended daily requirement
^ Recommended range by Australian nutritionists
RDI has been calculated as an average of recommendations for adult men and women (19-64 years)
Source: NHMRC (1991), Recommended Dietary Intakes for use in Australia, Rosemary Stanton (1994), Eating for Peak Performance.