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Baked Potatoes (Low Oil) Calories
Low oil, high fiber, baked, low calorie
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Baked Potatoes (Low Oil) (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 32.3 g of carbs, 3.5 g of protein, 1.8 g of fat and 3.3 g of fiber. Its 0.3 mg of B6 covers 19% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.
What is Baked Potatoes (Low Oil)?
Low-oil baked potatoes are whole or roughly cut potatoes roasted in the oven with just a little oil. They are a familiar home-cooked side in many places, with lightly browned skins and soft, fluffy centres. Their flavour is mild and gently sweet, making them easy to pair with a wide range of meals.
Serve them alongside roasted vegetables, fish, meat or beans, or split one open and add herbs and a spoonful of yoghurt. They offer mostly carbohydrate, with some fibre—especially if you eat the skin—and about 95 calories per 100 g. Using herbs, pepper or a squeeze of lemon instead of extra oil keeps the simple dish light while adding flavour.
Baked Potatoes (Low Oil) Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
21.5g
· 8% DV
Protein
2.3g
· 5% DV
Fat
1.2g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 9% · Fat 10%
Baked Potatoes (Low Oil) Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
Vitamin C
10mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
420mg · 12% DV
Phosphorus
44mg · 6% DV
Magnesium
23mg · 5% DV
Calcium
10mg · 1% DV
How Nutritious Is Baked Potatoes (Low Oil)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Baked Potatoes (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Potatoes (Low Oil)
To burn the 95 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Baked Potatoes (Low Oil) 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 Potatoes (Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Baked Potatoes (Low Oil) 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 Potatoes (Low Oil) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Baked Potatoes (Low Oil)
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Frequently Asked Questions About Baked Potatoes (Low Oil)
How do you make low-oil baked potatoes?
To make low-oil baked potatoes, scrub and dry the potatoes, prick their skins, then rub them with a little oil and bake until tender. Leave space between them on the tray so hot air can circulate and cook them evenly.
How long should low-oil baked potatoes cook?
Whole, medium low-oil baked potatoes usually take about 45–60 minutes in a 400°F (200°C) oven. Larger potatoes need longer; they are ready when a knife slides easily into the center. Check more than one potato if their sizes differ.
How do you get crispy skin on low-oil baked potatoes?
For crisp skin on low-oil baked potatoes, dry the potatoes thoroughly and bake them uncovered, with space between each one. A light coating of oil helps the surface brown. Wrapping them in foil traps steam and tends to soften the skin.
Which potatoes are best for low-oil baked potatoes?
Starchy potatoes, such as russets, work especially well for low-oil baked potatoes because their centers turn light and fluffy. If russets are unavailable, choose a floury baking potato and aim for potatoes of similar size so they finish at the same time.
Should you wrap low-oil baked potatoes in foil?
No, you do not need to wrap low-oil baked potatoes in foil. Foil holds moisture close to the skin, making it softer rather than crisp. Bake them uncovered; use foil only if you specifically prefer a softer skin or need to keep them warm briefly.
Do you need to boil potatoes before making low-oil baked potatoes?
No, whole potatoes can go straight into the oven without pre-boiling. If you cut them into wedges, parboiling is optional: it can soften the centers, but drain and dry them well afterward so the surfaces brown instead of steam.
Can you eat the skin of low-oil baked potatoes?
Yes, the skin of low-oil baked potatoes is edible. Scrub it well under running water before cooking, and cut away green or damaged areas. Leaving the skin on also adds texture and fiber to the potato.
Are low-oil baked potatoes a healthy choice?
Yes, low-oil baked potatoes can be a nourishing side dish: baking uses less added fat than deep-frying, and the potato provides fiber and other nutrients. Keep rich toppings modest, or add salsa, herbs, or plain yogurt for flavor.
How should you store and reheat leftover low-oil baked potatoes?
Refrigerate leftover low-oil baked potatoes in a covered container once they have cooled, and use them within a few days. Reheat them in an oven or air fryer to restore some crispness; a microwave is quicker but softens the skin.
Can people with diabetes eat low-oil baked potatoes?
Yes, people with diabetes can eat low-oil baked potatoes, but potatoes can raise blood glucose. Pairing a planned portion with non-starchy vegetables and a protein source can make the meal more balanced. Ask your clinician or dietitian for advice tailored to your glucose plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.