Potato, roasted, from fresh, peel eaten, fat added, NS as to fat type
Common food
This is a humble potato, roasted with a bit of oil until its skin crisps and its interior turns fluffy and creamy. The added fat amplifies its earthy, savory flavor and helps the body absorb its fat-soluble vitamins. It's a comforting, energy-dense side, offering a solid balance of complex carbs and moderate protein.
Calorie split: 7% protein · 63% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore roasted potatoes for their irresistible contrast: a shattering, salty crust giving way to a soft, steaming interior. They are the ultimate versatile canvas, absorbing herbs, spices, and fats to become the perfect partner for any meal, from a Sunday roast to a simple breakfast.
⚠️ Watch-outs & how to enjoy it better
The added fat significantly increases calorie density, and the high glycemic index can cause rapid blood sugar spikes, especially without pairing. To counteract this, always serve alongside a source of protein (like chicken or beans) and a healthy fat (like avocado or olive oil) to slow digestion. Those watching sodium should season with herbs and spices instead of salt.
Key benefits
- Excellent source of potassium for muscle and nerve function
- Provides vitamin B6, crucial for brain development and immune health
- The skin is rich in dietary fiber, aiding digestion
- Contains resistant starch when cooled, which may benefit gut health
- A naturally gluten-free, whole-food energy source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'fluffiness' of a roasted potato is largely determined by its starch content; high-starch varieties like Russets create a better contrast between the crispy exterior and the dry, fluffy interior.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 126 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 508 mg |
| Sodium, Na | 170 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.14 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 | 3.0 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
How do I get the crispiest skin?
Use a high-starch potato, parboil it to roughen the surface, shake it in the pot to create a 'fluffy' edge, and roast at a high temperature (425°F/220°C) on a preheated, oiled baking sheet.
Is it healthier to eat the skin?
Yes, the skin contains a significant portion of the potato's fiber, vitamins, and minerals. Eating it increases the nutritional value and adds texture.
Why are my roasted potatoes soggy?
Common causes are overcrowding the pan (which steams instead of roasts), using too much oil, or not preheating the baking sheet. Ensure potatoes are dry before oiling and give them space.
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 1.26 kcal/g · 8% calories from protein · 2.1 g fiber · 1.1 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: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.