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Potato (baked, vegetable) Calories
Baked potato; source of fiber, potassium, vitamin C; low fat
CALORIES
GI
POTASSIUM
FIBER
Potato (baked, vegetable) Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
21g
· 89%
Protein
2.5g
· 11%
Fat
0.1g
· 0%
Fiber
2.2g
Potato (baked, vegetable) 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
40mg · 6% DV
Magnesium
22mg · 5% DV
Calcium
10mg · 1% DV
Potato (baked, vegetable) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato (baked, vegetable) 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 Potato (baked, vegetable) Contain Allergens?
No known major allergens
Which Diets Is Potato (baked, vegetable) 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
Potato (baked, vegetable) 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 Potato (baked, vegetable)
Potato (baked, vegetable) — Frequently Asked Questions
Is baked potato healthier than boiled potato?
Both can be nutritious when prepared simply; the main difference usually comes from added butter, oil, cheese, or salty toppings. Baking may reduce nutrient loss into water, while very long high-heat cooking can reduce some heat-sensitive compounds.
How do you get a baked potato crispy outside and fluffy inside?
Start with a dry skin, bake in a fully preheated oven, and avoid overcrowding if cooking several at once. Giving the potato enough uninterrupted oven time helps the inside soften while the skin firms up.
Is a baked potato better before or after a workout?
Because it is carb-focused, it can work well before exercise for energy or after exercise to help replenish glycogen stores. Pairing it with a protein source makes the meal more balanced.
Will a baked potato keep you full on its own?
It can be satisfying for a while, but fullness usually lasts longer when you add protein, fiber-rich vegetables, or healthy fats. Toppings like Greek yogurt, beans, or cottage cheese can make it more filling.
How long does a baked potato last in the fridge?
Once cooled promptly, it is usually best eaten within 3 to 4 days when stored in a covered container in the refrigerator. Do not leave cooked potatoes at room temperature for extended periods.
Can you freeze baked potatoes?
Yes, but the texture may become more grainy or watery after thawing. They freeze better when wrapped well and reheated thoroughly before eating.
Should you eat the skin of a baked potato?
If the potato is well washed, the skin is edible and adds extra fiber and texture. Any green, sprouted, or bitter-tasting parts should be removed.
Why do some baked potatoes taste sweeter or drier than others?
That usually comes down to the potato variety, storage conditions, and baking time. Starchier potatoes tend to bake up drier and fluffier, while others stay more moist.
What should you eat with a baked potato to make it a balanced meal?
Add a protein source and some vegetables to round it out. Good options include yogurt-based toppings, beans, eggs, tuna, or a side salad with olive oil.
Who should be careful with baked potatoes?
People managing blood sugar may want to watch portion size and what they pair with it, since eating it alone may raise blood glucose more quickly. People on potassium-restricted diets should also ask a clinician how potatoes fit into their plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.