1 serving (173 grams) contains 161 calories, 4.3 grams of protein, 0.2 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
220.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.3 mg | 1% | |
| Total Carbohydrates | 50.7 g | 18% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.3 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 30.1 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1268.5 mg | 26% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Backed potato
A baked potato is a simple and versatile dish that has roots in several cuisines, including British, American, and European. It involves baking a whole potato, often Russet, until the skin becomes crisp and the interior turns fluffy. Potatoes are naturally rich in carbohydrates, primarily in the form of starch, and contain small amounts of protein. A medium-sized baked potato (approximately 173 grams) provides around 161 calories, 4 grams of protein, 37 grams of carbohydrates, and almost no fat. They are also a good source of potassium (about 926 mg per medium potato, which is 26% of the daily value) and vitamin C (19% of the daily value), making them a nutrient-dense food when served plain or with healthy toppings.
Health Benefits
- High in potassium, which supports healthy blood pressure regulation and muscle function.
- Provides vitamin C, an antioxidant that boosts immune health and aids in collagen production.
- Rich in dietary fiber (approximately 3.8 grams per medium potato with the skin), promoting digestive health.
- Contains B vitamins, particularly vitamin B6, which is essential for energy metabolism and brain health.
- Low in fat and cholesterol-free, making it heart-healthy when prepared without excessive toppings.
Dietary Considerations
Selection and Storage
Store raw, whole potatoes in a cool, dark, dry place to prevent sprouting. Once baked, refrigerate leftovers in an airtight container and consume within 3-4 days.
Common Questions About Backed potato Nutrition
Is a baked potato high in protein?
A baked potato is relatively low in protein compared to other foods, providing about 3 grams of protein in a medium-sized potato (173 grams). While it's not a significant protein source, it complements protein-rich foods well as part of a balanced meal.
Can I eat a baked potato on a keto diet?
Baked potatoes are not typically compatible with a keto diet due to their high carbohydrate content. A medium baked potato contains around 37 grams of carbs, which can easily exceed the daily carb limit on a keto plan (usually 20-50 grams per day).
What are the health benefits of eating a baked potato?
Baked potatoes are a good source of vitamin C, potassium, and dietary fiber, supporting immune health, heart health, and digestion. However, they have a high glycemic index, so they may not be ideal for those managing blood sugar levels.
What is the recommended serving size for a baked potato?
A medium-sized baked potato (about 173 grams) is considered a standard serving. It provides around 161 calories, along with essential nutrients. Limit toppings like butter or sour cream to keep the calorie count in check.
How does a baked potato compare to sweet potato in nutrition?
A baked potato is lower in natural sugars but slightly higher in calories and carbs than a sweet potato. Sweet potatoes provide more vitamin A and have a lower glycemic index, making them a better option for sustained energy and blood sugar control.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
