Potato, baked, NFS
Common food
Photo: Wikipedia
A whole potato baked in its skin until the flesh becomes fluffy and the skin crisps into a savory shell. Its taste is earthy and subtly sweet, with a texture that ranges from creamy inside to pleasantly chewy on the outside. It's a low-fat, fiber-rich carbohydrate source that provides a satisfying, energy-boosting base for countless meals.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People cherish the baked potato for its comforting, hearty simplicity and its incredible versatility as a canvas for toppings like cheese, chili, or sour cream. It's a nostalgic comfort food in many cultures, symbolizing warmth and home cooking.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for those managing diabetes. To counteract this, pair it with a source of protein (like beans or chicken) or healthy fat (like avocado or olive oil) to slow digestion. The skin, while nutritious, can be tough for some to digest; ensure it's well-scrubbed or peeled if sensitive.
Key benefits
- Excellent source of potassium, supporting heart and muscle function.
- Provides resistant starch when cooled, which can aid gut health.
- High in vitamin C, an antioxidant that supports immune function.
- Naturally gluten-free and low in fat, making it a versatile staple.
- The skin is rich in fiber, promoting digestive health and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest baked potato weighed 119 kg (262 lb) and was grown in the UK, large enough to feed a small crowd.
Full nutrition (USDA data · scales with serving)
| Water | 75.1 g |
| Energy | 93.0 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 21.4 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 181 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Is the skin of a baked potato nutritious?
Yes, the skin contains a significant portion of the potato's fiber, potassium, and iron. Eating it maximizes the nutritional benefit.
Why does my baked potato sometimes turn out gummy inside?
This is often caused by using a waxy potato variety or undercooking. For a fluffy texture, use a starchy potato like a Russet and bake until fully tender.
How can I make the skin extra crispy?
After baking, you can increase the oven temperature or use the broiler for a few minutes. Rubbing the skin with a little oil and salt before baking also helps.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.93 kcal/g · 8% calories from protein · 1.5 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.