1 serving (285 grams) contains 265 calories, 5.6 grams of protein, 0.3 grams of fat, and 61.0 grams of carbohydrates.
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Nutrition Information
Calories |
120.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 235.3 mg | 10% | |
| Total Carbohydrates | 27.8 g | 10% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 2.2 g | ||
| protein | 2.5 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 6.5 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 505.7 mg | 10% | |
* 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 Baked potato
A baked potato is a whole potato, typically russet, prepared by baking it in an oven until the skin becomes crisp and the interior becomes fluffy. It is a staple in Western cuisines, particularly in the United States and the United Kingdom, where it is served as a side dish or a main meal with various toppings such as butter, sour cream, or cheese. Potatoes are an excellent source of carbohydrates, primarily in the form of starch, offering sustained energy. A medium baked potato (about 173 grams) contains approximately 161 calories, 4 grams of protein, and is rich in vitamin C, potassium, and dietary fiber when consumed with the skin. Potatoes are naturally low in fat and cholesterol, making them a wholesome addition to a balanced diet.
Health Benefits
- Rich in potassium (941 mg per medium potato), which supports healthy blood pressure levels.
- Contains vitamin C (17 mg per medium potato), boosting the immune system and promoting skin health.
- Provides dietary fiber (3.8 grams per medium potato with skin), aiding digestion and promoting satiety.
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dry place away from sunlight to prevent them from sprouting. Consume baked potatoes fresh or refrigerate leftovers for up to 3 days in an airtight container.
Common Questions About Baked potato Nutrition
Is a baked potato high in protein?
A baked potato is low in protein compared to other food options, offering approximately 3 grams of protein per medium-sized potato (about 173 grams). It's not considered a primary protein source but can complement a diet when paired with higher-protein toppings or sides.
Can I eat a baked potato on a keto diet?
Baked potatoes are not keto-friendly due to their high carbohydrate content. A medium baked potato contains about 37 grams of carbohydrates, which can quickly exceed the daily carb allowance on a keto diet, typically set at 20-50 grams.
What are the health benefits of eating baked potatoes?
Baked potatoes are a good source of dietary fiber, vitamins C and B6, and potassium, with one medium potato providing about 20% of the daily recommended vitamin C intake. They are naturally low in fat and cholesterol-free, making them a heart-healthy food when prepared without excess butter or heavy toppings.
What is the recommended portion size for a baked potato?
A medium-sized baked potato (about 5-6 ounces, or 173 grams) is generally considered a standard portion. This serving size provides around 161 calories, making it a balanced option as part of a meal when paired with vegetables or lean protein.
How does a baked potato compare to sweet potatoes in nutrition?
Baked potatoes and sweet potatoes are similar in calorie content, but sweet potatoes are slightly higher in fiber (about 4 grams versus 3 grams per medium potato) and contain more beta-carotene, which converts to vitamin A in the body. Baked potatoes, on the other hand, have slightly more potassium and are less sweet in taste.
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.
- USDA FoodData - Baked potato DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human ServicesDiscusses the nutritional importance of vegetables like potatoes in a healthy diet and provides dietary recommendations.
- Potassium Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the benefits of potassium, a key nutrient in baked potatoes, and its role in health.
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.
