Baked Potato Nutrition Facts: Calories, Vitamins & Minerals
Baked Potato nutrition facts per 100 g and per serving
Figures are for: Baked potatoes
| Nutrient | Per 100 g | Serving: 180 g |
|---|---|---|
| Calories | 93 kcal | 167 kcal |
| Energy (kilojoules) | 389 kJ | 700 kJ |
| Protein | 2.5 g | 4.5 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 21 g | 38 g |
| incl. sugars | 1.2 g | 2.2 g |
| incl. fiber | 2.2 g | 4 g |
| Salt | 0.3 g | 0.5 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
93 kcal (389 kJ) per 100 g · P/F/C 2.5/0.1/21 g
Serving (180 g) — 167 kcal (700 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is a baked potato healthy?
Yes. On its nutrient profile, a baked potato is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 1.2 g sugar, 0.3 g salt and 0 g saturated fat per 100 g.
A typical serving is 180 g: 167 kcal, 4.5 g protein, 0.2 g fat and 38 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A potato baked in its skin keeps its potassium and vitamin C, and without butter it's nearly as light as a boiled one.
protein 12%fat 1%carbs 87%
Vitamins and minerals in baked potato
Per 100 g, the standouts are vitamin B6 — 0.31 mg, 18% of the Daily Value (#3 of 21 in our grains, beans & sides section); copper — 0.12 mg, 13% of the Daily Value; potassium — 535 mg, 11% of the Daily Value (#3 of 21 in our grains, beans & sides section).
| Nutrient | Per 100 g | Serving: 180 g | % DV |
|---|---|---|---|
| Vitamin C | 9.6 mg | 17 mg | 19% |
| Thiamin (B1) | 0.06 mg | 0.12 mg | 10% |
| Riboflavin (B2) | 0.05 mg | 0.09 mg | 7% |
| Niacin (B3) | 1.4 mg | 2.5 mg | 16% |
| Vitamin B6 | 0.31 mg | 0.56 mg | 33% |
| Folate (B9) | 28 mcg | 50 mcg | 13% |
| Potassium | 535 mg | 963 mg | 20% |
| Magnesium | 28 mg | 50 mg | 12% |
| Phosphorus | 70 mg | 126 mg | 10% |
| Iron | 1.1 mg | 1.9 mg | 11% |
| Zinc | 0.36 mg | 0.65 mg | 6% |
| Copper | 0.12 mg | 0.21 mg | 24% |
| Manganese | 0.22 mg | 0.39 mg | 17% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Potatoes, baked, flesh and skin, without salt” (FDC ID 170093, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Baked Potato calories by weight, 50–300 g
150 g of baked potato has 140 calories and 200 g has 186. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 47 | 1.3 / 0.1 / 11 | 1.1 |
| 100 g | 93 | 2.5 / 0.1 / 21 | 2.2 |
| 150 g | 140 | 3.8 / 0.2 / 32 | 3.3 |
| 180 g — typical serving | 167 | 4.5 / 0.2 / 38 | 4 |
| 200 g | 186 | 5 / 0.2 / 42 | 4.4 |
| 250 g | 233 | 6.3 / 0.3 / 53 | 5.5 |
| 300 g | 279 | 7.5 / 0.3 / 64 | 6.6 |
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Baked Potato: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed potatoes, no butter | 75 | 1.9 / 0.6 / 17 |
| Potatoes, raw | 77 | 2 / 0.1 / 19 |
| Potatoes, boiled | 82 | 2 / 0.4 / 19 |
| Baked potatoes | 93 | 2.5 / 0.1 / 21 |
| Braised potatoes | 95 | 2 / 3.5 / 16 |
| Mashed potatoes | 106 | 2.2 / 4.2 / 16 |
| Loaded baked potato | 135 | 4 / 6 / 18 |
| French fries | 312 | 3.4 / 15 / 42 |
Calories in dishes with baked potato
| Dish | Serving | Kcal per serving | Baked Potato in it |
|---|---|---|---|
| Kumpir (loaded baked potato) | 450 g | 738 | ≈300 g |
| French-style baked pork with potatoes | 330 g | 607 | ≈150 g |
| Duck leg confit with potatoes | 330 g | 739 | ≈150 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Baked Potato: more nutrition highlights
It has 4 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
An 180 g serving is 167 kcal — roughly 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Baked Potato: swaps and alternatives
No need to swap: a baked potato gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 1.2 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair baked potato with
A serving of baked potato has 4.5 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 180 g, a typical serving of baked potato.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Baked Potato | B | 167 | 4.5 | 4 |
| Sweet Potato | B | 162 | 3.6 | 5.9 |
Baked Potato vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Polenta | 86 | 2 / 0.5 / 19 |
| Oatmeal | 88 | 3 / 1.7 / 17 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
Baked Potato: head-to-head comparisons
FAQ
How many calories are in 100 g of baked potato?
100 g of baked potato has 93 calories, with 2.5 g protein, 0.1 g fat and 21 g carbohydrates (2.2 g fiber).
How many calories are in a serving of baked potato?
An 180 g serving has 167 calories: 4.5 g protein, 0.2 g fat and 38 g carbs.
What are the macros of a baked potato?
Per 100 g: 2.5 g protein, 21 g carbs and 0.1 g fat. By calories that's about 12% protein, 87% carbs and 1% fat.
How long do you have to walk to burn a serving of baked potato?
About 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person — that's the 167 calories in an 180 g serving.
What vitamins and minerals are in baked potato?
Per 100 g, baked potato is richest in vitamin B6 (0.31 mg, 18% DV), copper (0.12 mg, 13% DV), potassium (535 mg, 11% DV) — from USDA FoodData Central record 170093.
How much fiber is in a baked potato?
100 g of baked potato has 2.2 g of fiber; a 180 g serving has 4 g — 16% of the 25 g a day the WHO recommends.
How do the calories in baked potato change with the type and cooking method?
Per 100 g it ranges from 75 kcal (mashed potatoes, no butter) to 312 kcal (french fries); baked potatoes is in between, at 93 kcal.
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