1 serving (173 grams) contains 161 calories, 4.3 grams of protein, 0.2 grams of fat, and 37.0 grams of carbohydrates.
Log this food in SnapCalorie
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 potatos
Baked potatoes are a simple, versatile dish made by cooking whole potatoes in an oven until the skin is crispy and the inside is soft. Originating from South America, potatoes have been a staple food for centuries and have found a place in many international cuisines. Nutritionally, baked potatoes are a good source of complex carbohydrates, dietary fiber, vitamin C, potassium, and small amounts of protein. They are naturally low in fat and cholesterol-free, making them a highly nutritious food when prepared without calorie-dense toppings like butter, cheese, or sour cream. A medium-sized (5.3-ounce) baked potato with skin contains about 110 calories, 26 grams of carbohydrates, 3 grams of protein, and 620 milligrams of potassium, which supports electrolyte balance.
Health Benefits
- Rich in potassium, a mineral essential for maintaining healthy blood pressure levels and nerve function.
- Provides vitamin C, enhancing immune function and acting as a powerful antioxidant.
- High in dietary fiber, especially in the skin, supporting digestive health and promoting satiety.
- Contains small amounts of B vitamins like B6, which aids in energy metabolism and red blood cell production.
- Offers resistant starch (when cooled after baking), which acts as a prebiotic to support gut health.
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dark, and well-ventilated place to prevent sprouting or spoilage. Once baked, refrigerate leftovers in an airtight container and consume within 3-5 days. Reheat thoroughly before eating.
Common Questions About Baked potatos Nutrition
Are baked potatoes high in protein?
Baked potatoes are not particularly high in protein; a medium-sized baked potato (about 173g) contains approximately 4 grams of protein. While they provide some protein, they are not a primary protein source and are better suited as a carbohydrate source in meals.
Can I eat baked potatoes on a keto diet?
Baked potatoes are not suitable for a keto diet due to their high carbohydrate content. A medium baked potato contains about 37 grams of carbohydrates, which exceeds the daily carb limit for most ketogenic diets, typically set at 20-50 grams per day.
What are the health benefits of baked potatoes?
Baked potatoes are a great source of essential nutrients, including vitamin C, potassium, and dietary fiber, which support immune function, heart health, and digestion. However, they are also high on the glycemic index, so eating them in moderation is important, especially for individuals managing blood sugar levels.
How much baked potato should I eat per serving?
One medium-sized baked potato (about 173 grams) is considered a standard serving, providing around 161 calories, 4 grams of protein, and 37 grams of carbohydrates. Depending on your dietary needs, you can pair it with protein and vegetables for a balanced meal.
How do baked potatoes compare to mashed potatoes in terms of nutrition?
Baked potatoes are more nutrient-dense and lower in calories compared to mashed potatoes prepared with butter or cream. Baked potatoes retain more fiber and have fewer added fats, making them a healthier option if no high-fat toppings are added.
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.
