Potato, roasted, from fresh, peel eaten, NS as to fat
Common food
A roasted potato, skin-on, delivers a satisfying contrast of crispy, golden-brown exterior and fluffy, earthy interior. Its moderate calorie count of 126 kcal per 100g is balanced by a good dose of complex carbohydrates and fiber, making it a hearty and comforting staple.
Calorie split: 7% protein · 63% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore roasted potatoes for their irresistible aroma, the satisfying crunch of the skin, and their ability to be a perfect canvas for herbs, spices, and sauces. They are a universal comfort food, central to Sunday roasts, holiday feasts, and simple weeknight dinners across countless cultures.
⚠️ Watch-outs & how to enjoy it better
Roasted potatoes can cause blood-sugar spikes due to their high glycemic index, especially when eaten alone. To counteract this, pair them with a source of protein (like chicken or beans) and healthy fat (like olive oil or avocado) to slow digestion. Also, be mindful of added salt or oil during roasting.
Key benefits
- Good source of dietary fiber, especially with the peel
- Provides complex carbohydrates for sustained energy
- Contains potassium, important for fluid balance
- Naturally gluten-free and versatile in meals
- The skin adds texture and extra nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The crispy, golden crust on a perfectly roasted potato is created by the Maillard reaction, a chemical process between amino acids and sugars that occurs at high heat, giving it a complex, savory flavor.
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
Is the potato peel nutritious?
Yes, the peel is rich in dietary fiber, potassium, and some vitamins. Eating it adds significant nutritional value and texture to the roasted potato.
How does roasting affect the potato's nutrition?
Roasting concentrates flavors and can slightly increase the glycemic index compared to boiling, but it preserves most nutrients. Using a small amount of healthy oil (like olive oil) helps with nutrient absorption.
Can roasted potatoes fit into a weight-loss diet?
Yes, in moderation. They are lower in calories than many fried potato dishes, but portion control and pairing with protein and vegetables are key to managing intake.
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.