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 potatoes
Baked potatoes are a simple yet nutritious meal or side dish made by cooking whole potatoes, often Russet or Idaho varieties, in an oven. The dish originated from Western cuisines, where potatoes are a staple food, particularly in European, American, and British culinary traditions. Nutritionally, baked potatoes are low in fat, high in carbohydrates, and offer a moderate calorie content, making them an excellent energy source. They provide dietary fiber, vitamin C, potassium, and small amounts of B vitamins such as B6. Baking preserves more nutrients compared to boiling, as there is minimal water contact, preventing leaching of vitamins and minerals during cooking.
Health Benefits
- High in potassium (620 mg per 150g serving), helping to support heart health and regulate blood pressure.
- Rich in dietary fiber (approximately 2g per serving), aiding digestion and promoting gut health.
- Contains vitamin C (12% of the daily value per serving), supporting immune function and skin health.
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dark place with good ventilation. Consume baked potatoes immediately or refrigerate cooked leftovers in an airtight container for up to 4 days.
Common Questions About Baked potatoes Nutrition
Are baked potatoes high in protein and calories?
Baked potatoes are not particularly high in protein, providing about 3 grams per medium potato (173 grams), but they are a moderate source of calories at roughly 161 calories per serving. They are also rich in carbohydrates, with about 37 grams per medium potato.
Can I eat baked potatoes on a keto or low-carb diet?
Baked potatoes are not ideal for keto or low-carb diets, as they are high in carbohydrates, with a medium potato containing 37 grams. This amount may exceed the carbohydrate limit for these diets, which often restrict daily intake to under 50 grams.
What are the health benefits or concerns of eating baked potatoes?
Baked potatoes are a great source of potassium (around 926 mg per medium potato) and vitamin C (28% of the recommended daily intake). However, they have a high glycemic index, which could be a concern for individuals managing blood sugar levels.
What is a healthy portion size for baked potatoes?
A healthy portion size is typically one medium baked potato (about 173 grams). This amount provides a balanced intake of calories and nutrients without overloading on carbohydrates.
How do baked potatoes compare to sweet potatoes nutritionally?
Baked potatoes have more calories and carbohydrates than sweet potatoes but less sugar. Sweet potatoes, on the other hand, are higher in vitamin A and slightly lower on the glycemic index, making them a good alternative for 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.
- Dietary Fiber in Potatoes and Its Impact on HealthJournal of NutritionA peer-reviewed study discussing the role of dietary fiber in potatoes and their health benefits.
- Nutrients and bioactive compounds in potatoes and their impact on human healthAmerican Journal of Clinical NutritionAn analysis of key nutrients in potatoes, such as potassium and vitamin C, and their health effects.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesRecommends inclusion of nutrient-dense foods like potatoes as part of a healthy diet.
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.
