Potato, baked, peel not eaten
Common food
Photo: Wikipedia
A baked potato with its skin removed is a fluffy, starchy staple with a mild, earthy flavor and a soft, pillowy texture. It is a low-fat, carbohydrate-rich food that provides a good source of energy and contains some fiber and vitamin C. Its simple, comforting nature makes it a versatile base for countless toppings and meals.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, neutral flavor and its incredible versatility as a canvas for toppings like cheese, beans, or sour cream. It's a staple in home cooking and casual dining, evoking a sense of warmth and simplicity.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, which is a concern for individuals managing diabetes. To counteract this, pair it with protein (like Greek yogurt or beans) or healthy fats (like avocado or olive oil) to slow digestion. Also, be mindful of portion sizes and avoid adding excessive butter or high-sodium toppings.
Key benefits
- Naturally low in fat and cholesterol-free.
- Good source of complex carbohydrates for sustained energy.
- Provides vitamin C, which supports immune function.
- Contains potassium, which helps maintain healthy blood pressure.
- A gluten-free and naturally vegan food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest baked potato, weighing 1,100 pounds, was created in 2017 in the UK and required a custom-built oven to cook.
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 a baked potato without skin still nutritious?
Yes, but removing the skin reduces its fiber and some mineral content. The flesh still provides carbohydrates, vitamin C, and potassium.
How does the glycemic index of a baked potato compare to a boiled one?
A baked potato generally has a higher glycemic index than a boiled one, especially when eaten hot and without fat or protein to slow digestion.
Can I reheat a baked potato without losing texture?
Yes, reheating in an oven or air fryer at 350°F (175°C) for 10-15 minutes can restore crispness, unlike microwaving which can make it soggy.
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.