Calories in a baked potato with skin.
93 kcal per 100 g.
A plain baked potato is about 93 kcal per 100 g — lower than cooked rice or pasta. Baking concentrates it slightly by driving off water; the butter and cheese are what turn a 250 kcal potato into a 500 kcal one.
Potatoes, baked, flesh and skin, without salt · SR Legacy (2018-04) · USDA FDC 170093
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 93 kcal | 93 kcal |
| Protein | 2.5 g | 2.5 g |
| Carbohydrates | 21.2 g | 21.2 g |
| Fat | 0.13 g | 0.13 g |
| Fibre | 2.2 g | 2.2 g |
| Sugars | 1.18 g | 1.18 g |
| Saturated fat | 0.03 g | 0.03 g |
| Sodium | 10 mg | 10 mg |
| Salt (calculated from sodium) | 0.03 g | 0.03 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg | 0.04 mg |
| Vitamin K (phylloquinone) | 2 ug | 2 ug |
| Vitamin C | 9.6 mg | 9.6 mg |
| Thiamin | 0.06 mg | 0.06 mg |
| Riboflavin | 0.05 mg | 0.05 mg |
| Niacin | 1.41 mg | 1.41 mg |
| Vitamin B6 | 0.31 mg | 0.31 mg |
| Folate, total | 28 ug | 28 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 535 mg | 535 mg |
| Calcium | 15 mg | 15 mg |
| Phosphorus | 70 mg | 70 mg |
| Magnesium | 28 mg | 28 mg |
| Iron | 1.08 mg | 1.08 mg |
| Zinc | 0.36 mg | 0.36 mg |
| Selenium | 0.4 ug | 0.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.12 mg | 0.12 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
A baked potato with skin is 93 kcal per 100 g — a little above boiled (about 87), because baking dries the flesh slightly and the skin is included. There is no fat in the oven. The number leaves the potato's control at the table: a tablespoon of butter is 102 kcal, sour cream about 60 per tablespoon, cheese 110 per 28 g.
Logging this food
USDA's large baked potato is 299 g and 278 kcal; a medium 173 g and 161; the 148 g label serving 138. Potatoes sold as "medium" in a bag are often 200–250 g. Weigh once, raw, before it goes in; the cooked weight will be about 10% less.
Swaps and alternatives
Sweet potato baked with skin is about the same (around 90 kcal per 100 g); boiled sweet potato 76. Against a cup of cooked rice (about 205 kcal) or pasta, a medium baked potato is lighter and more filling per calorie. Fries and roast potatoes in oil run 250–300 per 100 g.