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Baked white potato Calories
Source of potassium and vitamin B6
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked white potato (173 g) has 161 calories. That works out to 93 calories per 100 g. It contains 36.7 g of carbs, 4.3 g of protein, 0.2 g of fat and 3.8 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Baked white potato Nutrition Facts
Selected: 1 piece (medium) · 173 g
161
KCAL / 173G
Carbs
36.7g
· 13% DV
Protein
4.3g
· 9% DV
Fat
0.2g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 10% · Fat 1%
Baked white potato nutrition facts table · 1 piece (medium) (173 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 3.8 g | 14% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked white potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 173 g | 161 kcal |
| ½ piece (half) | 87 g | 81 kcal |
| 100 g | 100 g | 93 kcal |
| 1 piece (small) | 100 g | 93 kcal |
| 1 cup (diced) | 150 g | 140 kcal |
| 1 cup (chopped) | 210 g | 195 kcal |
| 1 serving (large) | 250 g | 233 kcal |
| 1 piece (large) | 299 g | 278 kcal |
| 1 piece (jumbo) | 369 g | 343 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Baked white potato
How do you make a baked white potato fluffy inside?
For a fluffy baked white potato, bake it whole until a skewer slides easily into the center, then split it open while hot so steam can escape. Avoid wrapping it in foil, which traps moisture and softens the skin.
Should you poke holes in a baked white potato before cooking?
Yes, prick a baked white potato with a fork before it goes into the oven. The small holes let steam escape as the potato cooks and reduce the chance of the skin splitting unexpectedly.
How can you tell when a baked white potato is done?
A baked white potato is done when a knife or skewer passes through the center easily and the flesh feels soft when gently squeezed with an oven mitt. If the center still feels firm, return it to the oven.
Can you bake a white potato without foil?
Yes, a white potato can be baked without foil, and the uncovered skin is more likely to turn crisp. Foil holds in steam, giving the potato a softer skin; use it only if that texture is what you prefer.
Can you freeze a baked white potato?
Yes, you can freeze a baked white potato, though thawing may make its texture softer or grainier. Let it cool, wrap it well, and freeze it; reheat it thoroughly after thawing for the best result.
How should you store leftover baked white potato?
Store leftover baked white potato in a covered container in the refrigerator once it has cooled. Don’t leave it sitting out for an extended period, and reheat leftovers until hot throughout before serving.
Can you eat the skin of a baked white potato?
Yes, the skin of a baked white potato is edible after the potato has been washed well. Remove any green patches or sprouts before cooking, and peel the potato if you dislike the skin’s texture.
What are good toppings for a baked white potato?
Good toppings for a baked white potato include plain yogurt or sour cream, beans, sautéed vegetables, cheese, and herbs. For a more filling meal, add a protein-rich topping such as beans, fish, or eggs.
Is a baked white potato the same as a baked sweet potato?
No, a baked white potato and a baked sweet potato are different vegetables, with distinct flavors and textures. They can often be baked using similar methods, but they are not interchangeable in every recipe.
Does a baked white potato need to rest before serving?
A baked white potato does not need a long rest, but letting it sit briefly makes it easier to handle. Split it open before adding toppings so trapped steam can escape and the inside stays fluffy.
Baked white potato Vitamins & Minerals
Vitamins
B6
0.52mg · 31% DV
Vitamin C
16.61mg · 18% DV
B3
2.49mg · 16% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.29mg · 32% DV
Potassium ⭐
926mg · 27% DV
Phosphorus
99mg · 14% DV
Manganese
0.28mg · 12% DV
Sodium
17mg · 1% DV
Baked white potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked white potato
To burn the 161 calories in 1 piece (medium) (173 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.
What is Baked white potato?
A baked white potato is a whole white-fleshed potato cooked in the oven until its centre is tender. Potatoes originated in the Andes of South America, while baking them is now a familiar, simple way to serve them in kitchens around the world.
The inside turns soft and fluffy, with a lightly crisp skin if baked unwrapped. It works as a side for fish, meat or vegetables, or as a filling meal topped with beans, herbs or a little cheese. This is a starchy, satisfying vegetable that provides potassium and vitamin B6; it has 21.2 g of carbohydrate per 100 g. For a lighter serving, keep the skin on and choose fresh toppings such as plain yogurt or salsa rather than a rich sauce.
How Nutritious Is Baked white potato?
Nutrient density
High
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.
Is Baked white 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 white potato Contain Allergens?
No known major allergens
Which Diets Is Baked white potato 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 white potato Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.