Baked Potatoes
Potatoes, baked, flesh and skin, without salt
Nutrition Facts
- Total Fat 0,13 g0%
- Saturated Fat 0,03 g0%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 10 mg0%
- Total Carbohydrate 21,15 g8%
- Dietary Fiber 2,2 g8%
- Total Sugars 1,18 g
- Protein 2,5 g5%
- Vitamin D 0 µg0%
- Calcium 15 mg1%
- Iron 1,08 mg6%
- Potassium 535 mg11%
100g of Potatoes, baked contains 93 kcal calories, 2,5g protein, and 9,6mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein10%(10 kcal)
- Carbs88%(85 kcal)
- Fat1%(1 kcal)
Nutrient density
Meets ≥10% Daily Value for 5 of 30 nutrients
Moderate nutrient densityUse Baked Potatoes in your next meal plan
Melio can build a complete week of meals around Baked Potatoes (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Vegetables and Vegetable Products
- Baked Potatoes has a potassium-to-sodium ratio of 53.5:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 93 kcal | 5% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 2,5 g | 5% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 21,15 g | 8% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,13 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,2 g | 8% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 1,18 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 10 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 535 mg | 11% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 15 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 28 mg | 7% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 70 mg | 6% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,08 mg | 6% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,36 mg | 3% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,12 mg | 13% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,22 mg | 10% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,4 µg | 1% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,03 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,06 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 1 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 9,6 mg | 11% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,04 mg | 0% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 2 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,06 mg | 5% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,05 mg | 4% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,41 mg | 9% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,38 mg | 8% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,31 mg | 18% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 28 µg | 7% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 14,8 mg | 3% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 6 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 30 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,13 g | — |
| Leucine | 0,12 g | — |
| Isoleucine | 0,08 g | — |
| Valine | 0,13 g | — |
| Threonine | 0,08 g | — |
| Methionine | 0,04 g | — |
| Phenylalanine | 0,1 g | — |
| Tryptophan | 0,03 g | — |
| Histidine | 0,04 g | — |
| Arginine | 0,12 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 74,89 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 6 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Potatoes, baked, flesh, without salt | 170033 | 93 | 2 | 21,6 | 0,1 |
| Potatoes, baked, skin, without salt | 170034 | 198 | 4,3 | 46,1 | 0,1 |
| Potatoes, baked, flesh and skin, without saltcurrent | 170093 | 93 | 2,5 | 21,2 | 0,1 |
| Potatoes, baked, flesh and skin, with salt | 170111 | 93 | 2,5 | 21,2 | 0,1 |
| Potatoes, baked, flesh, with salt | 170112 | 93 | 2 | 21,6 | 0,1 |
| Potatoes, baked, skin only, with salt | 170113 | 198 | 4,3 | 46,1 | 0,1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated36%(0,03 g)
- Monounsaturated3%(0 g)
- Polyunsaturated61%(0,06 g)
Household serving sizes
g- NLEA serving
- 148 g
- potato large
- 299 g
- potato medium
- 173 g
- potato small
- 138 g
Frequently asked questions about Baked Potatoes
How many calories in Baked Potatoes?
Baked Potatoes contains 93 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Baked Potatoes?
Baked Potatoes contains 10 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Baked Potatoes?
Per 100 grams, Baked Potatoes contains 2.5 g protein, 21.15 g carbohydrates, and 0.13 g total fat.
Is Baked Potatoes good for keto or low-carb?
Baked Potatoes has 21.2 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Baked Potatoes nutrition data come from?
Nutrition data for Baked Potatoes is sourced from USDA FoodData Central (FDC ID 170093). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Baked Potatoes
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Baked Potatoes.
3 meal ideas using Baked Potatoes
Starter templates matched to Baked Potatoes's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with baked Potatoes
A warm bowl of oats with baked Potatoes, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with baked Potatoes
A warm grain bowl with baked Potatoes, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with baked Potatoes
Roast baked Potatoes with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170093), accessed 2019-04-01.
Published: 2019-04-01
More foods in Vegetables and Vegetable Products
Sprouted Alfalfa Seeds
Alfalfa seeds, sprouted, raw
23 kcalProtein: 4gCarbohydrates: 2,1gTotal fat: 0,7gBoiled Cooked Amaranth Leaves
Amaranth leaves, cooked, boiled, drained, with salt
21 kcalProtein: 2,1gCarbohydrates: 4,1gTotal fat: 0,2gBoiled Cooked Amaranth Leaves
Amaranth leaves, cooked, boiled, drained, without salt
21 kcalProtein: 2,1gCarbohydrates: 4,1gTotal fat: 0,2gAmaranth Leaves
Amaranth leaves, raw
23 kcalProtein: 2,5gCarbohydrates: 4gTotal fat: 0,3gBoiled Cooked Arrowhead
Arrowhead, cooked, boiled, drained, with salt
78 kcalProtein: 4,5gCarbohydrates: 16,1gTotal fat: 0,1gBoiled Cooked Arrowhead
Arrowhead, cooked, boiled, drained, without salt
78 kcalProtein: 4,5gCarbohydrates: 16,1gTotal fat: 0,1gArrowhead
Arrowhead, raw
99 kcalProtein: 5,3gCarbohydrates: 20,2gTotal fat: 0,3gArrowroot
Arrowroot, raw
65 kcalProtein: 4,2gCarbohydrates: 13,4gTotal fat: 0,2g
Use Baked Potatoes in your next meal plan
Melio can build a complete week of meals around Baked Potatoes (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan