Potatoes, baked, flesh and skin, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A simple, whole-food staple: a baked potato with its earthy, slightly crisp skin and fluffy, mild interior. It's a low-fat, high-carb energy source, offering a satisfying, comforting texture that's both soft inside and pleasantly chewy on the skin.
Calorie split: 10% protein · 88% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate versatility and comforting, neutral flavor—it's a perfect canvas for countless toppings from savory to spicy. Its satisfying, hearty texture makes it a beloved, filling side dish or base for a meal across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, especially without the skin or when eaten alone. To counteract this, pair it with a source of protein (like beans, cheese, or yogurt) or healthy fat (like olive oil or avocado) to slow digestion. Be mindful of added salt on the skin.
Key benefits
- Good source of potassium for fluid balance and nerve function
- Provides vitamin C, an antioxidant that supports immune health
- Contains resistant starch (especially when cooled) which may aid gut health
- Naturally gluten-free and low in fat
- The skin adds significant dietary fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The crispy skin of a baked potato is actually the most nutrient-dense part, containing nearly half of the potato's total fiber and a significant amount of its iron and potassium.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 93.0 kcal |
| Energy | 390 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.13 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.2 g |
| Sucrose | 0.40 g |
| Glucose | 0.44 g |
| Fructose | 0.34 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 17.3 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 535 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 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 | 0.01 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 | 0.06 g |
| PUFA 18:2 | 0.04 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.08 g |
| Isoleucine | 0.08 g |
| Leucine | 0.12 g |
| Lysine | 0.13 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.12 g |
| Histidine | 0.04 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.58 g |
| Glutamic acid | 0.43 g |
| Glycine | 0.07 g |
| Proline | 0.08 g |
| Serine | 0.09 g |
FAQ
Is the skin edible and nutritious?
Yes, the skin is not only edible but highly nutritious. It contains a large portion of the potato's fiber, vitamins, and minerals, including potassium and iron. Leaving it on maximizes the nutritional benefit.
How does baking affect its nutrition compared to boiling?
Baking with the skin on preserves more water-soluble vitamins (like vitamin C and B vitamins) than boiling, where nutrients can leach into the water. It also concentrates the flavor without adding fat.
Why does a baked potato sometimes have a lower glycemic impact?
When baked potatoes are cooked and then cooled, some of their starch converts to resistant starch, which acts more like fiber. This can slightly lower the glycemic response when eaten, especially if consumed cold or reheated.
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 · 11% calories from protein · 2.2 g fiber · 1.2 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.