Potato, roasted, from fresh, peel not eaten, no added fat
Common food
A simple, golden-brown roasted potato piece offers a fluffy, tender interior with a subtly crisp, caramelized exterior and a deep, earthy sweetness. Nutritionally, it's a lean, carbohydrate-focused energy source, providing substantial fiber and minimal fat.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore it for the comforting, savory-sweet flavor that develops through caramelization and its incredible versatility as a side dish or base for countless meals.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause rapid blood-sugar spikes, especially when eaten alone. To counteract this, pair it with a source of protein (like chicken or beans) or healthy fat (like avocado or olive oil) to slow digestion and stabilize glucose response.
Key benefits
- High in energy-providing complex carbohydrates
- Good source of dietary fiber for digestive health
- Naturally very low in fat and sodium
- Contains vitamin B6 and potassium
- A versatile, whole-food staple ingredient
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The browning on a roasted potato is a result of the Maillard reaction, a complex chemical process between amino acids and sugars that creates hundreds of new flavor compounds.
Full nutrition (USDA data · scales with serving)
| Water | 75.1 g |
| Energy | 93.0 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 21.5 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 159 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 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 | 0.00 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 roasted potatoes lower in calories than fried?
Roasting uses minimal added fat, unlike deep-frying which adds significant calories from oil absorption. The cooking method itself doesn't add calories.
Is the skin really that nutritious?
Yes, potato skin contains a large portion of the fiber, vitamins, and minerals. Peeling removes much of this nutritional benefit.
How can I make them crispy without adding fat?
Ensure potatoes are very dry before roasting, use a hot oven (around 425°F/220°C), and give them space on the baking sheet to allow steam to escape.
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 0.93 kcal/g · 8% calories from protein · 1.5 g fiber · 1.7 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.