Potato, baked, peel eaten
Common food
Photo: Wikipedia
A baked potato with its skin on is a humble yet satisfying staple, offering a fluffy, starchy interior and a crisp, earthy skin. It's a low-fat, high-fiber carbohydrate source, providing sustained energy and key nutrients like potassium and vitamin C, especially when the nutrient-rich peel is consumed.
Calorie split: 10% protein · 88% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, mild flavor and incredible versatility—it's a blank canvas for countless toppings, from simple butter and chives to hearty chili and cheese. It's a cornerstone of home cooking and pub grub worldwide, evoking a sense of warmth and simplicity.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, making portion control important 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. Also, be mindful of high-calorie, high-sodium toppings that can negate its health benefits.
Key benefits
- Excellent source of potassium, more than a banana.
- High in dietary fiber, especially with the skin eaten.
- Naturally fat-free and cholesterol-free.
- Good source of vitamin C and B6.
- Provides complex carbohydrates for steady energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest baked potato is over 100 kg (220 lbs), grown by a farmer in New Zealand.
Full nutrition (USDA data · scales with serving)
| Water | 74.5 g |
| Energy | 93.0 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 0.13 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 186 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 14.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 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 | 0.01 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 | 0.06 g |
| PUFA 18:2 | 0.04 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 is packed with fiber, iron, and potassium. Eating it significantly boosts the potato's nutritional value compared to just the flesh.
How can I make a baked potato healthier?
Top it with nutrient-dense options like steamed broccoli, plain Greek yogurt (instead of sour cream), black beans, or a sprinkle of herbs. Avoid loading it with butter, cheese, and processed meats.
Why does my baked potato sometimes turn out gummy?
This is often due to using a waxy potato variety (like Red Bliss) instead of a starchy one (like Russet). Starchy potatoes have a higher amylose starch content, which leads to a fluffier texture when baked.
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 · 11% calories from protein · 2.2 g fiber · 1.2 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: 0.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.