Potato, baked, peel not eaten, with chili
Common food
Photo: Wikipedia
A fluffy, earthy potato baked to creamy perfection, its crisp skin discarded to reveal a soft, starchy interior. The generous dusting of chili adds a warm, smoky kick that contrasts beautifully with the mild, comforting base. At just 143 kcal per 100g, it's a satisfying, fiber-rich energy source.
💚 Why it's loved
People adore its comforting, hearty simplicity—the perfect blank canvas that chili transforms into a flavorful, warming meal. It's a beloved staple that feels both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index can cause blood-sugar spikes, especially without skin. To mitigate this, pair it with a source of protein (like beans or yogurt) or healthy fat, and consider letting it cool slightly before eating to increase resistant starch content.
Key benefits
- Good source of potassium for heart and muscle function
- Provides vitamin B6 for metabolism and brain health
- Contains resistant starch when cooled, aiding gut health
- Naturally gluten-free and low in fat
- Offers quick, sustained energy from complex carbs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for eating baked potatoes is held by a competitive eater who consumed 7.5 kg (16.5 lbs) in 10 minutes.
Full nutrition (scales with serving)
| Water | 70.1 g |
| Energy | 143 kcal |
| Protein | 4.5 g |
| Total lipid (fat) | 6.2 g |
| Carbohydrate, by difference | 17.6 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 59.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 86.0 mg |
| Potassium, K | 335 mg |
| Sodium, Na | 255 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 10.3 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 17.2 mg |
| Vitamin B-12 | 0.15 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 51.0 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 314 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.51 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.04 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 | 19.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why is the peel often not eaten?
The peel is left off for a smoother, fluffier texture and to avoid any dirt or blemishes. Nutritionally, the skin contains most of the fiber and some vitamins, so eating it adds nutritional value.
Is this a good post-workout food?
Yes, it's excellent for replenishing glycogen stores after exercise. The carbs provide quick energy, and the potassium helps with muscle recovery. Adding a protein source makes it a complete recovery meal.
How does the chili affect the nutrition?
The chili primarily adds flavor with minimal calories. Capsaicin in chili may slightly boost metabolism, and it contains antioxidants. However, some chili mixes can be high in sodium.