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Oil-free baked potato Calories
No added oil; a source of potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free baked 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 0.5 mg of B6 covers 31% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Oil-free baked 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%
Oil-free baked 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 Oil-free baked potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 173 g | 161 kcal |
| 0.25 piece (quarter) | 43 g | 40 kcal |
| ½ piece (half) | 87 g | 81 kcal |
| 100 g | 100 g | 93 kcal |
| 1 piece (small) | 100 g | 93 kcal |
| 1 cup (chopped) | 150 g | 140 kcal |
| 1 serving (large) | 250 g | 233 kcal |
| 1 piece (large) | 299 g | 278 kcal |
| 1 piece (extra large) | 400 g | 372 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Oil-free baked potato
How do you make an oil-free baked potato?
To make an oil-free baked potato, scrub the potato clean, dry it well, prick it a few times with a fork, and bake it directly on a rack or tray. It is ready when the inside is tender and the skin has browned.
How do you get crispy skin on an oil-free baked potato?
For crispier skin on an oil-free baked potato, dry the potato thoroughly after washing and leave space around it so steam can escape. Bake it in a fully preheated oven; avoid wrapping it in foil, which traps moisture.
How long does an oil-free baked potato take in the oven?
An oil-free baked potato usually takes about 45–60 minutes in a preheated 400°F (200°C) oven, depending on its size. Test the thickest part with a knife; it should slide in easily when the potato is done.
Should you poke an oil-free baked potato before baking it?
Yes, prick an oil-free baked potato several times with a fork before baking. The holes let steam escape as the potato cooks; skipping this step can allow pressure to build inside the skin.
Can you eat the skin of an oil-free baked potato?
Yes, the skin of an oil-free baked potato is edible. Scrub it well under running water and trim away damaged or green areas before baking; peeling is not necessary.
Which potatoes work best for an oil-free baked potato?
Starchy potatoes such as russets make a fluffy-centered oil-free baked potato with a sturdy skin. Waxy potatoes hold their shape better and have a firmer, denser texture, so choose according to the result you prefer.
How long does an oil-free baked potato keep in the fridge?
An oil-free baked potato keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers within two hours of cooking, and discard any potato left out longer.
What is the best way to reheat an oil-free baked potato?
Reheat an oil-free baked potato in an oven or air fryer if you want the skin to crisp up again. A microwave is quicker but makes the skin soft; heat the potato all the way through.
What can you put on an oil-free baked potato?
An oil-free baked potato works with toppings such as salsa, herbs, black pepper, or plain yogurt. For a more filling meal, add beans, vegetables, or another protein-rich topping rather than relying only on a rich sauce.
Can people with diabetes eat an oil-free baked potato?
People with diabetes can eat an oil-free baked potato, but potatoes can raise blood glucose quickly. Keep the portion appropriate for your meal plan, pair it with protein and non-starchy vegetables, and ask your healthcare professional if you need individual guidance.
Oil-free baked 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
Potassium ⭐
926mg · 27% DV
Copper
0.21mg · 23% DV
Phosphorus
121mg · 17% DV
Manganese
0.28mg · 12% DV
Sodium
17mg · 1% DV
Oil-free baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free baked 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 Oil-free baked potato?
An oil-free baked potato is a whole or cut potato cooked in the oven without added oil. It is a simple preparation used in many cuisines, letting the potato’s own flavour come through.
The skin can turn dry and lightly crisp while the inside becomes soft and fluffy. In Britain, baked potatoes are often served as jacket potatoes with fillings; elsewhere, they work just as well alongside a main dish or with a simple topping. Without added oil, they contain very little fat, and potatoes also provide potassium and fibre. Pair one with beans, vegetables or a spoonful of plain yoghurt for a more rounded meal.
How Nutritious Is Oil-free baked 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 Oil-free 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 Oil-free baked potato Contain Allergens?
No known major allergens
Which Diets Is Oil-free 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
Oil-free baked 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.