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Baked potato, oil-free, unsalted Calories
Baked without added oil or salt; a starchy vegetable rich in complex carbohydrates and potassium.
CALORIES
GI
POTASSIUM
FIBER
Baked potato, oil-free, unsalted Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21.2g
· 89%
Protein
2.5g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Baked potato, oil-free, unsalted Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Baked potato, oil-free, unsalted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked potato, oil-free, unsalted 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 potato, oil-free, unsalted Contain Allergens?
No known major allergens
Which Diets Is Baked potato, oil-free, unsalted Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked potato, oil-free, unsalted Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked potato, oil-free, unsalted
Baked potato, oil-free, unsalted — Frequently Asked Questions
Why does an oil-free baked potato sometimes turn out dry?
If it stays in the oven too long, it loses too much moisture and the flesh becomes dry. Using larger potatoes, leaving the skin on, and removing them as soon as they are tender can help.
Can you eat the skin of a baked potato?
Yes, if it has been washed well, the skin is usually edible and adds extra fibre. Avoid skins that are green, heavily sprouted, or noticeably bitter.
How can I make an unsalted, oil-free baked potato taste better?
Flavor can come from garlic, black pepper, paprika, rosemary, thyme, or smoked spices instead of oil and salt. Scoring the surface lightly before baking can also improve texture.
Is an oil-free baked potato better before or after a workout?
It can work at either time, depending on the rest of the meal. Before training, it is often used as an easy carbohydrate source; after training, pairing it with protein makes the meal more balanced.
What should I eat with a baked potato to stay full longer?
On its own, a baked potato may not keep you full for as long. Pairing it with protein and some fat, such as yogurt, eggs, beans, or a salad, usually improves satiety.
How long does a cooked baked potato keep in the fridge?
If cooled promptly and refrigerated, it is best eaten within 3 to 4 days. Store it in a sealed container so it does not dry out or absorb odors.
Can a baked potato be frozen?
Yes, but the texture may become softer after thawing. Freezing in portions and reheating in the oven usually gives a better result than microwaving alone.
Should potatoes be soaked before baking?
For whole baked potatoes, soaking is usually unnecessary. For cut potatoes, soaking can remove some surface starch and may help them brown more evenly.
Is baked potato a better choice than boiled potato?
Neither is automatically better; it depends on how each is prepared and what you want from the meal. Oil-free baked potato has a drier texture and more roasted flavor, while boiled potato is usually softer and moister.
Who should be more careful with portion size when eating baked potato?
People who are managing blood sugar swings or limiting carbohydrate intake may want to be more mindful. Eating it as part of a meal with protein, fat, and vegetables is often a steadier option than eating a large portion alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.