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Baked potato Calories
Baked potato
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Baked potato (180 g) has 167 calories. That works out to 93 calories per 100 g. It contains 37.8 g of carbs, 4.5 g of protein, 0.2 g of fat and 4 g of fiber. Its 963 mg of Potassium covers 28% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
What is Baked potato?
A baked potato prepared as kumpir is a Turkish-style stuffed potato: a large potato is baked in its skin, then its soft centre is mixed with butter and cheese and topped with a choice of ingredients. Olives, sweetcorn, pickles and sausage are common options, though the toppings vary by shop and personal preference.
The inside is fluffy and creamy, while the skin may turn crisp. In Turkey, kumpir is often eaten as a substantial street-food meal. A plain baked potato provides 93 calories and 2.2 g of fibre per 100 g; toppings such as cheese, butter and sauces change the overall nutrition. For a lighter version, pile on vegetables and pickles and go easy on rich additions.
Baked potato Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21g
· 8% DV
Protein
2.5g
· 5% DV
Fat
0.1g
· 0% 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 89% · Protein 11% · Fat 0%
Baked potato Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
Vitamin C
9.6mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Iron
1mg · 6% DV
Phosphorus
44mg · 6% DV
Magnesium
22mg · 5% DV
How Nutritious Is Baked potato?
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 potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked potato
To burn the 93 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 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Baked potato
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Frequently Asked Questions About Baked potato
How do you make a baked potato?
Bake a whole potato with its skin on until the inside is soft enough to pierce easily with a fork. For a classic serving, split it open and add butter, salt, or your preferred toppings.
Which potatoes are best for baked potatoes?
Starchy, floury potatoes are best for baked potatoes because their flesh turns light and fluffy. Waxy varieties tend to stay firmer and hold their shape, so they are better suited to salads than to a fluffy jacket potato.
Why do you pierce a potato before baking it?
Piercing a potato gives steam a way to escape as it cooks. Make a few small holes through the skin before baking; this also helps prevent pressure from building up inside the potato.
How do you get crispy skin on a baked potato?
For crisp skin, dry the potato thoroughly after washing and bake it uncovered. Rubbing the skin with a little oil can also help it brown; wrapping the potato in foil traps steam and usually makes the skin soft.
Can you cook a baked potato in the microwave?
Yes, a microwave cooks a potato much faster than an oven, though the skin will not become as crisp. Pierce the potato first, cook it until tender, and finish it in a hot oven if you want crisp skin.
Can you eat the skin of a baked potato?
Yes, baked potato skin is edible once the potato has been washed well and cooked. Scrub it under running water before baking, especially if you plan to eat the skin, and remove any damaged or green areas.
What are good toppings for a baked potato?
Popular baked potato toppings include butter, sour cream, cheese, beans, chilli, and chopped vegetables. Add moist toppings just before serving so the skin does not become soggy, or serve them separately.
How long do baked potatoes last in the fridge?
Keep leftover baked potatoes in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly rather than leaving them at room temperature, especially if they have been split open or topped.
What is the best way to reheat a baked potato?
Reheat a baked potato in the oven for the best chance of keeping its skin crisp. A microwave is quicker but softens the skin; cut the potato open first so the centre heats more evenly.
Can you freeze baked potatoes?
Yes, you can freeze baked potatoes, although their texture may become softer or grainier after thawing. Freeze them plain rather than topped, then reheat them thoroughly and add fresh toppings when serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.