Potatoes, baked, flesh, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The fluffy, earthy heart of a baked potato, scooped from its skin. It offers a mild, comforting flavor and a light, starchy texture that acts as a blank canvas. Nutritionally, it's a lean source of energy, providing complex carbs and a surprising amount of vitamin C for a cooked vegetable.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate comfort-food appeal and incredible versatility—it's a warm, satisfying base that can be dressed up with anything from butter and chives to chili and cheese. It's a staple of home cooking and casual dining across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index can cause rapid blood sugar spikes, especially when eaten alone. To counteract this, pair it with a source of protein (like beans or chicken) or healthy fat (like avocado or olive oil) to slow digestion. The flesh itself is low in oxalates, but the skin contains more; those prone to kidney stones should be mindful of portions.
Key benefits
- Good source of energy from complex carbohydrates.
- Contains vitamin C, an antioxidant that supports immune function.
- Provides potassium, important for muscle and nerve function.
- Naturally low in fat and sodium.
- Contains resistant starch when cooled, which can aid digestion.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The white flesh of a baked potato is about 80% water; when baked, this water turns to steam, creating the fluffy texture we love.
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 | 5.0 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 |
| 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 |
| 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
Is the flesh of a baked potato healthy?
Yes, the flesh is a nutritious, low-fat food. It's a good source of energy, vitamin C, and potassium. Its healthiness in a meal depends largely on what you add to it.
How does baking affect its nutrition compared to boiling?
Baking with the skin on helps retain more water-soluble vitamins like vitamin C and potassium than boiling, where nutrients can leach into the cooking water.
Why does baked potato flesh sometimes turn grey or black?
This is due to oxidation of phenolic compounds when the potato is cut and exposed to air. It's harmless and can be prevented by using the potato quickly or storing cut pieces in water.
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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.