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Oven-baked potato (lean, no added fat) Calories
Lean, oven-baked, source of fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Oven-baked potato (lean, no added fat) 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 (lean, no added fat) Vitamins & Minerals
Vitamins
B6
0.25mg · 15% DV
Vitamin C
12mg · 13% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
420mg · 12% DV
Phosphorus
44mg · 6% DV
Magnesium
23mg · 5% DV
Calcium
10mg · 1% DV
Oven-baked potato (lean, no added fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oven-baked potato (lean, no added fat) 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 (lean, no added fat) Contain Allergens?
No known major allergens
Which Diets Is Oven-baked potato (lean, no added fat) 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 (lean, no added fat) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oven-baked potato (lean, no added fat)
Oven-baked potato (lean, no added fat) — Frequently Asked Questions
How can oven-baked potatoes become crisp without added oil?
Cut them into even pieces, dry them thoroughly after rinsing, and spread them in a single layer. A fully preheated oven and an uncrowded tray help moisture escape and promote browning without oil.
Why do oil-free baked potatoes turn soft or watery?
This usually happens when the potatoes are still wet, the baking tray is overcrowded, or the oven is not hot enough. Leaving space between pieces reduces steaming and improves texture.
Do potatoes need to be soaked before baking?
Soaking is optional, but a short soak in cold water can remove some surface starch. Dry the pieces completely afterward, as moisture prevents browning.
Can oil-free oven-baked potatoes be made ahead and stored?
Yes. Once cooled, keep them in an airtight container in the refrigerator for about 3 to 4 days. Reheating in an oven or air fryer gives a better texture than microwaving.
Can baked potatoes be frozen?
Yes, freeze fully cooled cooked potatoes in portions. Reheat them from frozen in a hot oven rather than thawing first to help limit sogginess.
What should I eat with oven-baked potatoes for a more balanced meal?
Pair them with protein-rich foods such as yogurt, eggs, beans, fish, or lean chicken. Adding a salad or other colourful vegetables also increases meal volume and variety.
Are oil-free baked potatoes better before or after a workout?
Their carbohydrate content can support energy before training or help replenish carbohydrate stores afterward. After exercise, combine them with a protein source rather than eating them alone.
Does eating oven-baked potatoes at night cause weight gain?
Eating potatoes at night does not by itself cause weight gain; portion size, total intake, and the rest of the meal matter more. Baking without added fat is generally a lighter option than deep-frying.
How are oil-free oven-baked potatoes different from French fries?
French fries absorb oil during cooking, while oil-free baking does not add cooking fat. Baked potatoes are therefore less oily, but their flavour and texture depend more on seasoning and baking technique.
Who should be cautious with oven-baked potatoes?
People following a potassium-restricted diet for kidney disease may need individualized guidance on portion size and preparation. People with diabetes may benefit from moderate portions and eating potatoes with protein and high-fibre vegetables to support steadier blood glucose.
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Nutrition data compiled from USDA FoodData Central and scientific sources.