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 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 | 2.6 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 Baked potatoe
A baked potato is a popular dish made from whole potatoes cooked with dry heat until the interior is soft and the skin is crisp. Originating from the traditional cuisines of Europe and the Americas, it is now enjoyed globally as a versatile, nutrient-dense food. Potatoes are an excellent source of carbohydrates, primarily starch, providing energy. They also contain dietary fiber, vitamin C, vitamin B6, potassium, and small amounts of magnesium and iron. A medium-sized baked potato (about 173 grams) offers approximately 161 calories, 37 grams of carbohydrates, 4 grams of protein, and virtually no fat, making it a low-fat, nutrient-rich staple. It is naturally gluten-free and adaptable for various meal preparations, contributing to balanced diets worldwide.
Health Benefits
- Supports energy production due to its high carbohydrate content (37 grams per medium potato).
- Promotes heart health by providing approximately 20% of the recommended daily intake of potassium, which helps regulate blood pressure.
- Boosts immunity with roughly 19 milligrams of vitamin C per serving, aiding in cellular repair and antioxidant protection.
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dark place to prevent sprouting. After baking, refrigerate leftovers within 2 hours in an airtight container and consume within 3-4 days.
Common Questions About Baked potatoe Nutrition
What is the nutritional content of a baked potato?
A medium baked potato (about 173g) contains roughly 161 calories, 4g of protein, 37g of carbohydrates, and less than 0.2g of fat. It is also rich in potassium (approximately 941mg), vitamin C, and vitamin B6, making it a nutrient-dense option.
Can I eat a baked potato on a keto or low-carb diet?
Baked potatoes are high in carbohydrates, with around 37g of net carbs per medium potato, making them unsuitable for a strict keto or low-carb diet. However, they may be incorporated into higher-carb phases of certain diets, depending on individual carb allowances.
Are baked potatoes healthy, and what are the potential concerns?
Baked potatoes are a healthy source of energy, fiber, potassium, and some essential vitamins. However, toppings like butter, sour cream, or cheese can significantly increase calorie and fat content. Additionally, individuals monitoring their blood sugar should be aware that potatoes have a high glycemic index.
What is the recommended serving size for a baked potato?
A medium baked potato (around 173g) is generally considered an appropriate serving size. This portion provides balanced nutrients while avoiding excessive calorie or carb intake. Smaller potatoes can be a suitable option for controlled portions.
How do baked potatoes compare to sweet potatoes in nutrition?
A medium baked potato contains fewer calories (161 vs. 103 in a medium sweet potato) and less sugar but offers less fiber (3.8g vs. about 4g for sweet potatoes). Sweet potatoes are higher in vitamin A, while baked potatoes provide more potassium and vitamin C, making both options nutritionally beneficial but slightly different.
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.
