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Baked potato (no oil) Calories
Baked potato with no added oil. Good source of fiber and vitamin C, low in fat.
CALORIES
GI
POTASSIUM
FIBER
Baked potato (no oil) 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 (no oil) Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Baked potato (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked potato (no oil) 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 (no oil) Contain Allergens?
No known major allergens
Which Diets Is Baked potato (no oil) 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 (no oil) 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 (no oil)
Baked potato (no oil) — Frequently Asked Questions
Why does a baked potato sometimes turn out dry, and how can I keep it softer?
It can dry out if it stays in the oven too long and loses too much moisture. Baking it with the skin on, choosing evenly sized potatoes, and letting it rest briefly after baking can help keep the inside softer.
Can I bake potatoes ahead of time and eat them later?
Yes, you can cool them and store them in the fridge for later. The texture may change slightly when reheated, but they work well as a make-ahead base for meals.
Can an oil-free baked potato be frozen?
Yes, but the texture may become a bit mealy or softer after thawing. Freezing in portions and sealing well helps preserve quality.
Is a baked potato better before or after a workout?
Because it is mostly carbohydrate, it can work either before exercise for energy or after exercise to help refill glycogen stores. After training, pairing it with a protein source like yogurt, eggs, or beans makes the meal more balanced.
Does eating potato at night cause weight gain?
Not by itself; overall intake and portion size matter more than the time of day. Very large portions or calorie-dense toppings are usually the bigger reason it can contribute to weight gain.
Is it better to eat a baked potato with the skin on?
Often yes, as the skin helps retain fiber and some nutrients if it has been washed well. It can also help protect the inside from drying out during baking.
Does an oil-free baked potato keep you less full?
Not necessarily, because volume and fiber also affect fullness. For longer-lasting satiety, pair it with protein and high-fiber foods rather than eating it on its own.
What foods pair well with a baked potato to make a balanced meal?
Protein and vegetables are the most useful additions. Good options include yogurt, cheese, eggs, tuna, beans, or a side salad.
Is a baked potato a better choice than white bread?
It can be, especially if you want a minimally processed whole food. Still, the overall meal matters most, so pairing the potato with protein and vegetables is more important than swapping one carb alone for another.
Who should be more careful with baked potatoes?
People managing blood sugar may want to watch portion size and what they eat with it, since potato is a fast-digesting carbohydrate. People who need to limit potassium, such as some with kidney disease, should also get individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.