Potato, baked, peel eaten, with sour cream
Common food
Photo: Wikipedia
A classic comfort food, this is a whole baked potato with its skin on, topped with a dollop of tangy sour cream. The flesh is fluffy and earthy, while the skin adds a chewy, slightly crisp texture. Nutritionally, it's a balanced, energy-dense snack or side, providing fiber from the skin and a good mix of carbohydrates, protein, and fat.
Calorie split: 7% protein · 56% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its simple, hearty, and comforting flavor—a perfect blank canvas that pairs beautifully with the cool, creamy tang of sour cream. It's a nostalgic staple in many cultures, often associated with home cooking and casual meals.
⚠️ Watch-outs & how to enjoy it better
The combination can be high in saturated fat and calories if the sour cream is generous, and the potato's high glycemic index may cause blood sugar spikes. To counteract this, pair it with a source of protein (like Greek yogurt or cheese) or add herbs to reduce the need for extra fat, and practice portion control by using a smaller potato or a lighter dollop of sour cream.
Key benefits
- Good source of dietary fiber, especially with the peel eaten.
- Provides a balanced mix of complex carbs, protein, and fat for sustained energy.
- Contains potassium and vitamin C, essential for electrolyte balance and immunity.
- The skin is rich in antioxidants like chlorogenic acid.
- A satisfying, whole-food option that promotes satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato's skin contains more iron, potassium, and vitamin C than its flesh, and the baking process can increase the resistant starch content, which acts like a prebiotic for gut health.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 131 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 475 mg |
| Sodium, Na | 189 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 8.3 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 15.0 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 baked potato with sour cream healthy?
Yes, it can be part of a balanced diet. The potato provides fiber, potassium, and vitamin C, while the sour cream adds protein and fat. However, moderation is key due to the calorie and saturated fat content of the sour cream.
How can I make it healthier?
Use a smaller potato, opt for low-fat sour cream or Greek yogurt, add plenty of vegetables like broccoli or chives, and eat the skin for extra fiber and nutrients.
Can I eat the skin?
Absolutely! The skin is edible and nutritious, providing fiber, antioxidants, and minerals. Just make sure to wash the potato thoroughly before baking.
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 1.31 kcal/g · 8% calories from protein · 1.9 g fiber · 1.4 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.