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Baked potato Calories
Baked potato with skin, a source of complex carbohydrates and potassium
CALORIES
GI
POTASSIUM
FIBER
Baked potato 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 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 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked 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 potato Contain Allergens?
No known major allergens
Which Diets Is Baked 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 potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked potato
Baked potato — Frequently Asked Questions
Is it better to eat a baked potato with the skin on?
Usually yes, as long as the skin is well washed. Some of the fiber and nutrients are concentrated near the skin, and keeping it on can make the potato feel more filling.
Why does a baked potato sometimes turn out dry or floury inside?
This usually comes from overbaking, very high heat, or the potato variety itself. Baking just until tender and letting it rest briefly can help the texture stay more pleasant.
How can I make a baked potato more filling as a meal?
Pair it with protein and some fat rather than eating it alone. Good options include yogurt, cottage cheese, eggs, tuna, beans, or a salad with olive oil.
Is a baked potato better before or after a workout?
It can work well at either time. Before training, a plain portion is often easier to digest; after training, combining it with protein makes it a more balanced recovery meal.
Does cooling a baked potato change its nutrition?
Its calories and main macros stay largely the same, but cooling can change part of the starch structure. That may affect fullness and blood sugar response for some people.
How long does a cooked baked potato keep in the fridge?
If refrigerated soon after cooking, it is generally best eaten within 3 to 4 days. Reheat thoroughly so the center gets hot as well.
Can you freeze baked potatoes?
Yes, but the texture may become softer or slightly grainy after thawing. Freezing in portions and wrapping well helps preserve quality.
What is the main difference between a baked potato and fries?
The biggest difference is the cooking method. A baked potato can be made with very little added fat, while fries absorb more oil and usually end up much heavier overall.
Who should be careful with baked potatoes?
People managing blood sugar may want to watch portion size and what they pair with it. Those with specific medical conditions, such as kidney disease, should follow individual advice from their clinician or dietitian.
Does adding butter and cheese make a baked potato unhealthy?
Not automatically, but it can raise the meal’s fat and total energy quite a lot. Using moderate amounts and adding a protein or vegetables makes it more balanced.
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Nutrition data compiled from USDA FoodData Central and scientific sources.