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Baked or boiled potato Calories
Low fat, good source of potassium and vitamin C, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Baked or boiled potato Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
2g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Baked or boiled potato Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
Vitamin C
9.1mg · 10% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Baked or boiled potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked or boiled potato Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked or boiled potato Contain Allergens?
No known major allergens
Which Diets Is Baked or boiled potato Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked or boiled potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked or boiled potato
Baked or boiled potato — Frequently Asked Questions
Is boiled or baked potato more filling?
For a similar amount of potato, fullness depends more on portion size, cooling, and what you eat with it. Pairing it with protein and higher-fibre foods usually makes the meal more satisfying.
Why do some people recommend cooling potatoes after cooking?
When cooked potatoes are cooled, part of their starch can become resistant starch. This may help blunt the blood sugar response for some people and can support fullness.
Is baked or boiled potato better before or after a workout?
It can work well at either time. Before training, it is often used as an easy-to-digest carbohydrate source; after training, it pairs well with protein foods like yogurt, eggs, or fish.
Is it worth eating the potato skin?
Yes, if it is well washed, eating the skin can add fibre and make the texture more satisfying. Any green, sprouted, or bitter-tasting parts should be removed.
Why does boiled potato sometimes turn watery or fall apart?
Overcooking and cutting it too small can make it absorb excess water and break down. Using evenly sized pieces and stopping once a knife slides in easily helps.
How do you get baked potatoes crisp outside and soft inside?
Drying the surface well and avoiding overcrowding helps the outside brown better. A brief parboil before baking can also improve crispness.
How long do cooked potatoes keep in the fridge?
They usually keep for about 3 to 4 days in a sealed container in the refrigerator. It is safer to cool and refrigerate them promptly rather than leaving them at room temperature for long periods.
Can cooked potatoes be frozen?
Yes, although the texture may change a little after thawing. Freezing them as mash, cubes, or baked wedges in portions is usually the most practical.
Is potato a good substitute for bread or rice?
It can be, depending on the meal. Plain boiled or baked potato is generally a lighter choice than fried potato, but portion size and rich toppings make a big difference.
Who should be more careful with potatoes?
People managing blood sugar may do better with moderate portions and by not eating potatoes on their own. Those with kidney disease who need to limit potassium should ask a health professional about portion and preparation.
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Nutrition data compiled from USDA FoodData Central and scientific sources.