Potato, baked, peel not eaten, with sour cream
Common food
Photo: Wikipedia
A classic comfort food, this is a fluffy, starchy potato baked until tender, its skin removed, and topped with a cool, tangy dollop of sour cream. The contrast between the warm, earthy potato and the rich, creamy topping is a simple pleasure. Nutritionally, it's a moderate-energy dish where the sour cream significantly boosts the fat content compared to a plain baked potato.
Calorie split: 6% protein · 57% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore the harmonious contrast of the hot, fluffy potato with the cool, rich sour cream—a simple, nostalgic comfort food that's deeply satisfying. Its versatility allows it to be a humble side or a loaded centerpiece with countless toppings.
⚠️ Watch-outs & how to enjoy it better
The combination can cause a significant blood-sugar spike due to the high-glycemic potato, and the sour cream adds saturated fat and calories. To counteract, pair it with a source of protein (like chili or beans) and fiber (broccoli, chives) to slow digestion, and practice portion control by choosing a medium potato.
Key benefits
- Provides potassium and vitamin C from the potato.
- Sour cream adds calcium and vitamin B12.
- Offers a satisfying mix of complex carbs and fat for energy.
- Can be a gluten-free base for many toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest baked potato was set in 2011 in New Zealand, weighing in at a staggering 7.8 kilograms (17 lb 3 oz).
Full nutrition (USDA data · scales with serving)
| Water | 72.2 g |
| Energy | 131 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 351 mg |
| Sodium, Na | 184 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 11.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 15.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 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 | 0.22 g |
| PUFA 18:2 | 0.16 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 this healthier than French fries?
Generally, yes. A baked potato with sour cream has less fat and fewer calories than an equivalent weight of deep-fried French fries, and it avoids the advanced glycation end products (AGEs) formed during high-heat frying.
Can I use low-fat sour cream?
Absolutely. Using low-fat or light sour cream will reduce the total fat and calorie content significantly while maintaining the tangy flavor and creamy texture.
Why does my baked potato sometimes get soggy?
This is often due to excess moisture from the potato itself or from the sour cream melting into it. To prevent sogginess, ensure the potato skin is crisp (you can rub it with oil and salt before baking), and add the sour cream just before serving.
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 · 6% calories from protein · 1.3 g fiber · 1.8 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: 0.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.