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Low-oil baked potatoes Calories
Source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil baked potatoes (180 g) has 209 calories. That works out to 116 calories per 100 g. It contains 37.4 g of carbs, 4.1 g of protein, 4.7 g of fat and 4 g of fiber. Its 0.5 mg of B6 covers 31% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Low-oil baked potatoes Nutrition Facts
Selected: 1 serving (medium) · 180 g
209
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
4.1g
· 8% DV
Fat
4.7g
· 6% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 8% · Fat 20%
Low-oil baked potatoes nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 4 g | 14% |
| Protein | 4.1 g | 8% |
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 Serving of Low-oil baked potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 209 kcal |
| 1 piece (small) | 90 g | 104 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (chopped) | 120 g | 139 kcal |
| 1 piece (medium) | 150 g | 174 kcal |
| 1 cup (diced) | 150 g | 174 kcal |
| 1 piece (large) | 250 g | 290 kcal |
| 1 serving (large) | 300 g | 348 kcal |
| 1 pack (large) | 500 g | 580 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Low-oil baked potatoes
How do you make low-oil baked potatoes?
To make low-oil baked potatoes, cut the potatoes into evenly sized pieces, toss them with a little oil and seasoning, and spread them in one layer on a baking tray. Bake in a preheated oven until tender inside and browned outside.
How do you get low-oil baked potatoes crispy?
Dry the cut potatoes thoroughly before making low-oil baked potatoes, and leave space between the pieces on the tray. Moisture and crowding create steam, while a hot oven helps the outside brown without needing much oil.
Which potatoes are best for low-oil baked potatoes?
Starchy potatoes work well for low-oil baked potatoes because they turn fluffy inside and brown outside. Waxy potatoes hold their shape better, so choose them if you want firm, distinct pieces rather than a soft interior.
Should you soak potatoes before making low-oil baked potatoes?
Soaking is optional when making low-oil baked potatoes. A brief soak can remove surface starch and help the pieces crisp, but you must drain and dry them thoroughly first or their surface moisture will make them steam.
Can you eat the skin on low-oil baked potatoes?
Yes, the skin on low-oil baked potatoes is edible. Scrub the potatoes well under running water and dry them before cutting; leaving the skin on also helps the pieces keep their shape as they bake.
Can you freeze low-oil baked potatoes?
Yes, you can freeze low-oil baked potatoes, although their texture may become softer after thawing. Cool them completely, freeze them in a sealed container, and reheat them in an oven or air fryer to restore some crispness.
How should you store leftover low-oil baked potatoes?
Store leftover low-oil baked potatoes in a covered container in the refrigerator once they have cooled. Reheat them in a hot oven, skillet, or air fryer for a browned exterior; a microwave warms them but usually leaves them soft.
What can you serve with low-oil baked potatoes?
Low-oil baked potatoes pair well with grilled fish, chicken, beans, or a fresh salad. A yogurt-based dip or herby sauce also works well, adding flavor without turning the potatoes into a heavily fried-style side dish.
Can you make low-oil baked potatoes without oil?
Yes, you can make low-oil baked potatoes without adding oil, though they may brown less and stick more easily. Use baking paper, spread the pieces out, and turn them during cooking so their surfaces bake evenly.
Are low-oil baked potatoes good for weight loss?
Low-oil baked potatoes can fit into a weight-loss meal because baking uses less added fat than deep-frying. Pair a moderate serving with vegetables and a protein food to make the meal more filling.
Low-oil baked potatoes Vitamins & Minerals
Vitamins
B6
0.52mg · 31% DV
Vitamin C
17.28mg · 19% DV
B3
2.61mg · 16% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Potassium ⭐
747mg · 22% DV
Phosphorus
110mg · 16% DV
Manganese
0.29mg · 13% DV
Sodium
16mg · 1% DV
Low-oil baked potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil baked potatoes
To burn the 209 calories in 1 serving (medium) (180 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 Low-oil baked potatoes?
Low-oil baked potatoes are potato pieces roasted in the oven with a modest amount of oil, a simple home-cooked side rather than a dish tied to one particular region. They turn lightly crisp at the edges and stay soft inside, taking well to herbs, spices or a little seasoning.
They’re served around the world alongside roasted vegetables, meat or fish, and can also make an easy snack or a base for toppings such as beans and greens. Potatoes provide fibre and potassium; this version has 2.6 g of fat per 100 g. Keep the oil measured and add flavour with rosemary, paprika or garlic for a lighter side that suits vegetarian and vegan meals too.
How Nutritious Is Low-oil baked potatoes?
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.
Is Low-oil baked potatoes 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 Low-oil baked potatoes Contain Allergens?
No known major allergens
Which Diets Is Low-oil baked potatoes 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
Low-oil baked potatoes Fat Profile
SATURATED
0.54g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.