Is baked potato with skin a good choice for a balanced diet?

Yes, a baked potato with skin is a good choice. It's a whole food (NOVA 1) providing fiber (2.2g per serving) and beneficial micronutrients like potassium and vitamin C, contributing positively to your overall diet.

Is baked potato with skin good for weight loss?

Baked potatoes with skin can be part of a weight loss diet due to their relatively low calorie count (93 calories per medium potato) and fiber content, which can help with satiety. Portion control and preparation without added fats are key.

Is baked potato with skin suitable for people with diabetes?

For individuals with diabetes, baked potatoes with skin can be consumed in moderation as part of a balanced meal. Their fiber content can help manage blood sugar response, but monitoring portion sizes and pairing with other foods is advisable.

Is baked potato with skin an ultra-processed food?

No, a baked potato with skin is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food, retaining its natural nutritional integrity.

vegetable · Serving 1 medium

Potato (baked, with skin)

Baked potato with skin scores 65/100 (Good) on FoodScore. It's a nutrient-dense whole food, offering fiber and essential micronutrients.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (2.2g)+1
Micronutrients (Potassium, Vitamin C)+4
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	93 kcal	—
Total fat	0.1 g	0%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	2.2 g	8%
Protein	2.5 g	5%
Added sugar	0 g	0%
Sodium	10 mg	0%
Potassium	535 mg	11%
Calcium	15 mg	1%
Iron	1.08 mg	6%
Magnesium	28 mg	7%
Phosphorus	70 mg	6%
Zinc	0 mg	0%
Vitamin A	0 %	0%
Vitamin C	15 %	15%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	7 %	7%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Kale (raw)

vegetable

75Very good

Spinach (raw)

vegetable

73Good

Broccoli (cooked)

vegetable

69Good

Sweet potato (baked)

vegetable

69Good

Carrot (raw)

vegetable

66Good

Frequently asked questions

Is baked potato with skin a good choice for a balanced diet?: Yes, a baked potato with skin is a good choice. It's a whole food (NOVA 1) providing fiber (2.2g per serving) and beneficial micronutrients like potassium and vitamin C, contributing positively to your overall diet.
Is baked potato with skin good for weight loss?: Baked potatoes with skin can be part of a weight loss diet due to their relatively low calorie count (93 calories per medium potato) and fiber content, which can help with satiety. Portion control and preparation without added fats are key.
Is baked potato with skin suitable for people with diabetes?: For individuals with diabetes, baked potatoes with skin can be consumed in moderation as part of a balanced meal. Their fiber content can help manage blood sugar response, but monitoring portion sizes and pairing with other foods is advisable.
Is baked potato with skin an ultra-processed food?: No, a baked potato with skin is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food, retaining its natural nutritional integrity.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.