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Plain baked potato Calories
Baked without added oil or salt
CALORIES
GI
POTASSIUM
FIBER
Plain 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
Plain baked potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.44mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
70mg · 10% DV
Magnesium
28mg · 7% DV
Iron
1mg · 6% DV
Plain baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain baked potato Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain baked potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain baked potato
Plain baked potato — Frequently Asked Questions
Does baking a plain potato change its nutrition a lot?
Baking generally keeps the potato’s basic nutrition intact; the main change is water loss, which can make nutrients look more concentrated per 100 g. Most big changes come from toppings like butter, cheese, or sauces.
Can you eat the skin of a plain baked potato?
Yes, if it has been washed well and baked properly, the skin is edible. Keeping the skin on can also help you get more fibre and some minerals.
Why does a baked potato sometimes turn gummy instead of fluffy?
This usually comes down to the potato variety, storage conditions, or overworking the flesh after baking. Starchier potatoes tend to bake up fluffier, while too much mashing can make the texture sticky.
Is a plain baked potato better before or after a workout?
Because it is mostly carbohydrate, it can work well either before exercise for energy or after exercise to help replenish glycogen. If eaten alone, it may be less filling than a meal that also includes protein.
What should you eat with a plain baked potato to make it more balanced?
Adding a protein source such as yogurt, cottage cheese, eggs, tuna, or beans makes the meal more balanced. Pairing it with salad or other vegetables can also improve fullness and overall nutrient variety.
Is a plain baked potato more filling than rice?
It often feels more filling for the same weight because potatoes contain more water and some fibre. Actual fullness still depends on portion size, preparation, and what else you eat with it.
How long does a cooked plain baked potato keep in the fridge?
If cooled and refrigerated promptly, it is best eaten within 3 to 4 days. Reheat thoroughly so the center is hot before eating.
Can you freeze a plain baked potato?
Yes, but the texture may become drier or mealier after thawing. Frozen baked potato usually works better in mash, soups, or mixed dishes than on its own.
Should raw potatoes be stored in the refrigerator?
Usually no, because cold temperatures can change the starch and affect both taste and texture. A cool, dark, dry place is generally better for storage.
Are plain baked potatoes a good choice for everyone?
They can fit many diets, but people managing blood sugar may want to watch portion size and combine them with protein or fat for a steadier meal. Anyone on a potassium-restricted diet should also check with a clinician before eating them often.
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Nutrition data compiled from USDA FoodData Central and scientific sources.