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Potato (boiled, baked, olive oil) Calories
Source of fiber and potassium, healthy fat added
CALORIES
GI
POTASSIUM
FIBER
Potato (boiled, baked, olive oil) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
19.5g
· 68%
Protein
2.1g
· 7%
Fat
3.2g
· 25%
Fiber
2.2g
Potato (boiled, baked, olive oil) Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
Vitamin C
8mg · 9% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
370mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
22mg · 5% DV
Calcium
10mg · 1% DV
Potato (boiled, baked, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato (boiled, baked, olive 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 Potato (boiled, baked, olive oil) Contain Allergens?
No known major allergens
Which Diets Is Potato (boiled, baked, olive 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
Potato (boiled, baked, olive oil) Fat Profile
SATURATED
0.45g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
Foods Similar to Potato (boiled, baked, olive oil)
Potato (boiled, baked, olive oil) — Frequently Asked Questions
Does eating boiled or baked potato with olive oil help you stay full longer?
Yes, adding olive oil can slow digestion somewhat and make the meal more satisfying. Pairing the potato with a protein source like yogurt, eggs, or legumes usually improves satiety further.
Does cooling cooked potato change it nutritionally?
Cooling cooked potato can increase resistant starch to some extent. That may help blunt the blood sugar response for some people and support fullness.
How do you get baked potato crispy outside without drying it out?
Cut the pieces evenly, parboil briefly, then roast with a light coating of olive oil at a fairly high heat. Avoid overcrowding the tray so the potatoes roast instead of steam.
Why does boiled potato sometimes turn watery or fall apart?
Overcooking and cutting the pieces too small can weaken the texture. Keeping the pieces similar in size and stopping once they are just tender helps them hold together.
Is potato better before or after a workout?
It can work well at either time. Before training, a simpler and moderate portion is usually easier on the stomach; after training, pairing it with protein makes for a more balanced recovery meal.
Is potato a good alternative to bread or rice?
Often yes, especially when it is boiled or baked rather than fried. The overall effect still depends on portion size and what else is in the meal, especially added fats and protein.
Why is potato with olive oil usually considered a better choice than fries?
Boiling or baking with olive oil is generally a less heavy preparation than deep-frying. It helps keep the food closer to its original form while limiting the extra oil that frying can add.
How long does cooked potato keep in the fridge, and how should it be stored?
Cooked potato usually keeps for about 3 to 4 days in the refrigerator in a sealed container. Do not leave it at room temperature for long, and reheat thoroughly before eating.
Can cooked potato be frozen?
Yes, cooked potato can be frozen, though the texture may change after thawing. Freezing it in portions in an airtight container usually works best.
Who should be more careful with potato?
People who monitor blood sugar may want to avoid eating large portions of potato on its own. Those with kidney conditions that require potassium restriction should also ask a healthcare professional how to fit it into their diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.