Potatoes, red, flesh and skin, baked
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A baked red potato, skin-on, offers a fluffy, creamy interior with a subtly sweet, earthy flavor and a slightly crisp, nutrient-rich skin. Its low-fat, high-fiber profile makes it a satisfying, whole-food carbohydrate source that's both comforting and nourishing.
Calorie split: 10% protein · 88% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People cherish the red potato for its versatile, mild flavor that pairs beautifully with herbs, spices, and fats, and its satisfying texture that holds up well in roasts, salads, and mashes. It's a staple comfort food across countless cultures, symbolizing home cooking and hearty nourishment.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for individuals managing diabetes or insulin resistance. To counteract this, pair it with a source of protein (like Greek yogurt or chicken) or healthy fat (like olive oil or avocado) and consume it as part of a balanced meal rather than alone. Also, be mindful of added fats and sodium in preparation methods like buttery mashing or salty roasting.
Key benefits
- Excellent source of complex carbohydrates for sustained energy.
- High in dietary fiber, supporting digestive health and satiety.
- Rich in potassium, an essential mineral for fluid balance and nerve function.
- Contains vitamin C and B vitamins, especially in the skin.
- Naturally low in fat and sodium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The red color in the skin comes from anthocyanins, the same powerful antioxidants found in blueberries and red cabbage.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 87.0 kcal |
| Energy | 362 kj |
| Protein | 2.3 g |
| Total lipid (fat) | 0.15 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.4 g |
| Sucrose | 0.45 g |
| Glucose | 0.55 g |
| Fructose | 0.44 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 15.2 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.70 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 545 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.17 mg |
| Vitamin C, total ascorbic acid | 12.6 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 18.9 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 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 | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.01 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 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 | 0.07 g |
| PUFA 18:2 | 0.05 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 | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.11 g |
| Lysine | 0.12 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.05 g |
| Valine | 0.12 g |
| Arginine | 0.11 g |
| Histidine | 0.04 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.06 g |
| Proline | 0.07 g |
| Serine | 0.08 g |
FAQ
Is the skin of a red potato nutritious?
Yes, the skin is packed with fiber, iron, and potassium. It's recommended to eat it for maximum nutritional benefit.
How does baking affect its nutrition compared to boiling?
Baking with the skin on retains more water-soluble vitamins (like vitamin C) and minerals than boiling, where they can leach into the water.
Are red potatoes better for you than white potatoes?
Nutritionally, they are very similar. Red potatoes have slightly more antioxidants in their skin due to the anthocyanins, but the difference is modest.
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 0.87 kcal/g · 11% calories from protein · 1.8 g fiber · 1.4 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.