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Low-oil baked potato Calories
Low-oil oven-baked potato, source of fiber and potassium, lower fat alternative.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil baked potato (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 27.6 g of carbs, 2.8 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 564 mg of Potassium covers 17% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Low-oil baked potato Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
27.6g
· 10% DV
Protein
2.8g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 8% · Fat 12%
Low-oil baked potato nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 2.6 g | 9% |
| Protein | 2.8 g | 6% |
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 potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 10 slice (thin) | 100 g | 110 kcal |
| 5 slice (thick) | 100 g | 110 kcal |
| 1 piece (medium) | 150 g | 165 kcal |
| 1 cup (chopped) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Low-oil baked potato
How do you make a low-oil baked potato crisp on the outside?
To make a low-oil baked potato crisp, dry the cut pieces well and spread them in a single layer with space between them. A preheated oven helps the surfaces brown; overcrowding traps steam and leaves the potatoes soft.
Should you parboil a low-oil baked potato before roasting it?
You can parboil a low-oil baked potato briefly before baking for a fluffy center and rougher, browner edges. Drain it thoroughly and let the surface steam-dry before adding oil; wet potatoes are less likely to crisp.
Do you need to peel a low-oil baked potato?
No, a low-oil baked potato does not need to be peeled. Scrub the skin under running water, remove eyes or damaged spots, and dry it before cutting. Leaving the skin on gives the pieces a firmer outer texture.
Why does a low-oil baked potato stick to the tray?
A low-oil baked potato can stick when the tray is crowded, the pieces are damp, or they are turned before a browned crust forms. Dry the pieces, use parchment or a lightly oiled tray, and let them release before flipping.
Can you make a low-oil baked potato with frozen potato pieces?
Yes, you can bake frozen potato pieces with little added oil, but they may not get as crisp as freshly cut potatoes. Spread them out while still frozen, follow the package cooking directions, and avoid thawing them in a pile first.
Can you prepare a low-oil baked potato ahead of time?
Yes, you can cut potatoes ahead and keep the pieces submerged in cold water in the refrigerator to limit browning. Drain and dry them very thoroughly before baking; for the best texture, season and bake shortly before serving.
What can you serve with a low-oil baked potato?
A low-oil baked potato pairs well with roasted vegetables, beans, eggs, fish, or a yogurt-based dip. Adding a protein-rich side and vegetables makes it more satisfying as a meal than serving the potatoes alone.
Can you eat the skin of a low-oil baked potato?
Yes, the skin of a low-oil baked potato is edible when the potato has been washed and scrubbed well. Remove green or badly damaged areas rather than eating them, and cut away any eyes before baking.
How long do leftovers from a low-oil baked potato keep?
Leftover low-oil baked potato keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out, and discard it if it develops an unusual smell, sliminess, or mold.
Does a low-oil baked potato raise blood sugar?
Yes, a low-oil baked potato can raise blood sugar because potatoes contain digestible carbohydrates; using less oil does not remove them. Pairing a moderate portion with vegetables and protein can make a meal more balanced, but individual glucose responses vary.
Low-oil baked potato Vitamins & Minerals
Vitamins
B6
0.26mg · 15% DV
Vitamin C
10.8mg · 12% DV
B3
1.44mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Potassium ⭐
564mg · 17% DV
Copper
0.12mg · 13% DV
Phosphorus
66mg · 9% DV
Manganese
0.16mg · 7% DV
Sodium
8.4mg · 0% DV
Low-oil baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil baked potato
To burn the 132 calories in 1 serving (medium) (120 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 potato?
A low-oil baked potato is made by roasting potato pieces on a tray with just a small amount of oil. It is a simple home-cooked side rather than a dish tied to one particular region, and herbs or spices can be added to suit the meal.
The edges turn lightly crisp while the centre stays tender. Serve it alongside fish, meat or vegetables, or add salad and yoghurt for a straightforward meal. It is mostly a carbohydrate source, with some fibre, and the modest amount of oil keeps it lower in fat than a more heavily oiled roast. For an even lighter tray, spread the pieces in a single layer and measure the oil instead of pouring freely.
How Nutritious Is Low-oil 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.
Is Low-oil 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 Low-oil baked potato Contain Allergens?
No known major allergens
Which Diets Is Low-oil 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
Low-oil baked potato Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.