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Oven-baked potato Calories
Oven-baked, oil-free potato. Source of fiber and vitamin C.
CALORIES
GI
POTASSIUM
FIBER
Oven-baked potato Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21g
· 89%
Protein
2.5g
· 11%
Fat
0.1g
· 0%
Fiber
2.2g
Oven-baked potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
13mg · 14% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
429mg · 13% DV
Phosphorus
44mg · 6% DV
Magnesium
23mg · 5% DV
Calcium
10mg · 1% DV
Oven-baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oven-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 Oven-baked potato Contain Allergens?
No known major allergens
Which Diets Is Oven-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
Oven-baked potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oven-baked potato
Oven-baked potato — Frequently Asked Questions
Is oven-baked potato healthier than boiled potato?
Both can be nutritious choices, and the main difference usually comes from how they are prepared and what is added to them. Baking can be a good option when you keep added fats, salt, and heavy toppings modest.
How do you make oven-baked potatoes crispy outside and soft inside?
Cutting them evenly, drying the surface well, and not overcrowding the tray helps a lot. A hot oven promotes browning on the outside while the inside stays tender.
Is oven-baked potato better before or after a workout?
Because it is mainly a carbohydrate food, it can work before exercise for energy or after exercise to help replenish glycogen. Pairing it with a protein source such as yogurt, eggs, or legumes makes the meal more balanced.
What foods go well with oven-baked potato to make a balanced meal?
Adding a protein source and vegetables makes it more satisfying and balanced. Good pairings include yogurt-based sauces, cheese, eggs, fish, beans, or a large salad.
Does oven-baked potato cause weight gain?
No single food causes weight gain by itself; overall portion size and total diet matter more. Large servings and rich toppings like butter, cheese sauces, or mayonnaise-based dressings are usually what make the meal much heavier.
How long does oven-baked potato keep in the fridge?
Cooked baked potato usually keeps for about 3 to 4 days in an airtight container in the refrigerator. It is safer to cool and refrigerate it within a reasonable time rather than leaving it at room temperature for long periods.
Can oven-baked potato be frozen?
Yes, cooked baked potato can be frozen. The texture may become a bit softer after thawing, but reheating in the oven or air fryer usually gives better results than microwaving alone.
Does reheating oven-baked potato ruin its nutrition?
Reheating may reduce some heat-sensitive vitamins, but it does not erase the potato’s basic carbohydrate, fiber, and mineral content. Safe storage and thorough reheating matter more in practice.
Can you eat the skin of an oven-baked potato?
Yes, the skin is usually edible if the potato has been washed well, and it can add extra fiber. Avoid potatoes that are green, heavily sprouted, or bitter, because those parts may contain unwanted compounds.
Who should be more careful with oven-baked potato?
People who need to manage blood sugar may want to watch portion size and combine it with protein, fat, or fiber-rich foods because it has a high glycemic impact. People on potassium-restricted diets, such as some with kidney disease, may also need individual guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.