Potatoes, baked, flesh, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A whole potato, baked until the skin crisps and the flesh turns fluffy and creamy, then lightly seasoned with salt. Its mild, earthy sweetness and satisfying starchy texture make it a beloved staple. Nutritionally, it's a low-fat, good source of complex carbs and fiber, especially when the skin is eaten.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, simple flavor and incredible versatility—it's a blank canvas for countless toppings, from butter and chives to chili and cheese. It's a universal comfort food, deeply embedded in home cooking and pub culture worldwide.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and its high-glycemic carbs can cause blood sugar spikes if eaten alone. To counteract, pair it with a protein (like beans or chicken) or healthy fat (like avocado or olive oil) to slow digestion, and practice portion control.
Key benefits
- Provides sustained energy from complex carbohydrates
- Good source of dietary fiber, aiding digestion
- Naturally low in fat and contains no cholesterol
- Rich in potassium, supporting heart and muscle function
- Contains vitamin C, an antioxidant
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fluffy texture of a baked potato is created by steam from the potato's internal moisture expanding and separating the starch granules as it cooks.
Full nutrition (USDA data · scales with serving)
| Water | 75.4 g |
| Energy | 93.0 kcal |
| Energy | 390 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 21.6 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 | 391 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.8 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.56 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 | 14.5 mg |
| Betaine | 0.20 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 |
| Vitamin A, IU | 0.00 iu |
| 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), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.07 g |
| Isoleucine | 0.08 g |
| Leucine | 0.12 g |
| Lysine | 0.12 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.07 g |
| Valine | 0.11 g |
| Arginine | 0.09 g |
| Histidine | 0.04 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 0.33 g |
| Glycine | 0.06 g |
| Proline | 0.07 g |
| Serine | 0.09 g |
FAQ
Why is the skin often left on when baking?
The skin crisps up nicely, acts as a natural bowl for toppings, and contains a significant portion of the potato's fiber, vitamins, and minerals.
How do you get a crispy skin?
Scrub the potato, dry it thoroughly, rub with a little oil and salt, and bake directly on the oven rack or a baking sheet at a high temperature (around 400°F / 200°C).
Is a baked potato healthy?
Yes, a plain baked potato is a nutritious, whole-food source of energy, fiber, and micronutrients. Its health impact depends largely on the toppings added.
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: 0.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.