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Baked potato, raw Calories
Raw potato prepared for baking; source of starch and potassium
CALORIES
GI
POTASSIUM
FIBER
Baked potato, raw Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
17.5g
· 89%
Protein
2g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Baked potato, raw Vitamins & Minerals
Vitamins
Vitamin C
19.7mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.06mg · 7% DV
Minerals
Potassium ⭐
425mg · 13% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Baked potato, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked potato, raw Processed?
NOVA 1
Unprocessed
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, raw Contain Allergens?
No known major allergens
Which Diets Is Baked potato, raw 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, raw 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, raw
Baked potato, raw — Frequently Asked Questions
Do potatoes need to be boiled before baking?
No. Potatoes can go into the oven raw; cutting them into evenly sized pieces helps them cook at the same rate.
How do you make baked potatoes crisp outside and fluffy inside?
Dry the potatoes well, use a fully preheated oven, and arrange them in a single layer. Overcrowding the tray traps steam and makes them softer rather than crisp.
Should raw potatoes be soaked before baking?
Soaking is optional, but a short soak in cold water can remove some surface starch and improve crispness. Dry them thoroughly afterward so they roast instead of steam.
Can you eat the skin on baked potatoes?
Yes, as long as the potato is scrubbed clean, the skin is edible and adds texture. Cut away damaged areas, sprouts, and any green patches.
Does baking make green or sprouted potatoes safe to eat?
No. Green areas and sprouts can contain natural toxins that are not reliably removed by cooking, so heavily green, sprouted, or bitter-tasting potatoes should be discarded.
What oil works best for oven-baked potatoes?
Olive oil is a practical choice because it coats the surface and promotes browning. Use only enough to lightly coat the potatoes, as excess oil can make the dish heavy.
What should you serve with baked potatoes for a balanced meal?
Pair them with a protein food such as beans, eggs, fish, chicken, or yogurt, plus a generous portion of vegetables or salad. This makes the meal more filling and nutritionally balanced.
Are baked potatoes better before or after a workout?
Before exercise, a smaller, simply prepared portion may be easier to digest than a heavily topped potato. After training, pairing potato with a protein source can make it a useful recovery meal.
Is cooled and reheated baked potato healthier?
Cooling cooked potato can form some resistant starch, which may change the blood-sugar response for some people, but it is not a cure-all. Refrigerate leftovers promptly and reheat them thoroughly before eating.
How is a raw potato different from a baked potato?
Raw potato is hard, starchy, and generally difficult to digest, so it is normally cooked before eating. Baking softens the inside, browns the outside, and develops a more pleasant flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.