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Baked potato Calories
Oven-baked potato with skin, source of fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Baked potato Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21.2g
· 89%
Protein
2.5g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Baked potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9mg · 10% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Magnesium
25mg · 6% DV
Baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked potato
Baked potato — Frequently Asked Questions
Can you eat the skin of a baked potato?
Yes, as long as it has been washed well, the skin is edible and contains part of the potato’s fibre. Avoid skins with green patches, sprouts, or damaged areas.
How long does a baked potato keep in the fridge?
If refrigerated soon after cooking, it usually keeps for about 3 to 4 days. Store it in a covered container so it does not dry out or absorb odours.
Can baked potatoes be frozen?
Yes, but the texture may become a bit grainy or watery after thawing. For best results, cool them fully and freeze in portions.
Is it safe to reheat a baked potato?
Yes, if it was stored properly after cooking, reheating is generally safe. It should not sit at room temperature for long, and it should be heated through before eating.
Is a baked potato better before or after a workout?
Because it mainly provides carbohydrate, it can work both before exercise for energy and after exercise to help replenish glycogen. Tolerance depends on portion size, timing, and what you eat with it.
What should you eat with a baked potato to make it more balanced?
Pairing it with protein such as yogurt, cheese, eggs, tuna, or beans makes the meal more balanced. Adding vegetables or a salad can also improve fullness and variety.
Does cooling a baked potato change anything?
Yes, cooling cooked potato can increase resistant starch formation. That may affect digestion and fullness for some people, although the effect depends on preparation and portion.
Why does a baked potato sometimes turn dry or floury?
That usually comes down to the potato variety, baking time, and moisture content. Overbaking often makes the inside feel drier and more crumbly.
Does baked potato cause weight gain?
No single food causes weight gain on its own; overall intake and portion size matter most. The bigger calorie increase often comes from toppings like butter, cream, cheese, and rich sauces.
Who should be more careful with baked potatoes?
People managing blood sugar may want to pay closer attention to portion size and what they combine it with, because potato is a fast-digesting carbohydrate food. Those on potassium-restricted diets, such as some people with kidney disease, may also need individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.