Potato, roasted, from fresh, peel not eaten, fat added, NS as to fat type
Common food
This is a classic roasted potato, where the natural starches transform into a golden, caramelized exterior with a fluffy, tender interior. The addition of fat during roasting creates a satisfying richness and enhances the potato's earthy, subtly sweet flavor. Nutritionally, it provides a solid energy base with its carbohydrates, while the added fat contributes to its satisfying mouthfeel and calorie density.
Calorie split: 6% protein · 64% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore roasted potatoes for their irresistible contrast of textures—a crisp, savory crust giving way to a soft, pillowy center. They are a universal comfort food, serving as the perfect canvas for herbs, spices, and seasonings across countless global cuisines.
⚠️ Watch-outs & how to enjoy it better
The added fat and high glycemic index can cause rapid blood sugar spikes, making portion control important for those managing diabetes or blood sugar levels. To mitigate this, pair them with a source of protein (like chicken or beans) and non-starchy vegetables to slow digestion. Choosing healthier fats like olive oil for roasting can also improve the nutritional profile.
Key benefits
- Excellent source of energy-dense complex carbohydrates.
- Provides dietary fiber, especially if some peel is left on.
- Contains potassium, which supports fluid balance and nerve function.
- The roasting method can create resistant starch, which may benefit gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which gives roasted potatoes their delicious brown crust and complex flavor, is the same chemical process that browns seared steak and toasted bread.
Full nutrition (USDA data · scales with serving)
| Water | 72.1 g |
| Energy | 126 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 372 mg |
| Sodium, Na | 166 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.1 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 18.0 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) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.7 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
Why are my roasted potatoes not crispy?
The most common reasons are overcrowding the pan (which causes steaming instead of roasting), not preheating the pan or oil, or using a potato variety that's too waxy. For crispiness, use a starchy potato like Russet, ensure they are dry before adding fat, and give them plenty of space on a very hot baking sheet.
What's the best type of potato for roasting?
High-starch potatoes like Russets or Maris Pipers are ideal. They have a fluffy interior that absorbs fat well and develop a crisp, golden exterior. Waxy potatoes hold their shape but won't get as crispy.
Can I make them with less fat?
Yes. You can use a light coating of oil or fat, or try an air fryer which requires significantly less oil to achieve crispiness. Tossing potatoes in a small amount of cornstarch before roasting can also help create a crisp crust with less fat.
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 · 6% calories from protein · 1.4 g fiber · 1.6 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: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.