FoodScore
0/ 100
Goodvegetable· 1 medium

Potato (baked, with skin)

Baked potato with skin scores well due to its nutrient density and unprocessed nature, providing valuable potassium and vitamin C.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Potato (baked, with skin) contains 93 kcal per 100 g.
  • Potato (baked, with skin) contains 2.5 g of protein per 100 g.
  • Potato (baked, with skin) contains 2.2 g of fiber per 100 g.
  • Potato (baked, with skin) contains 0.1 g of total fat per 100 g (0.0 g saturated).
  • Potato (baked, with skin) contains 0 g of added sugar per 100 g.
  • Potato (baked, with skin) provides 10 mg of sodium per 100 g.
  • Potato (baked, with skin) provides 535 mg of potassium per 100 g.
  • Potato (baked, with skin) provides 28 mg of magnesium per 100 g.
  • Potato (baked, with skin) scores 65/100 on FoodScore (good).
  • Potato (baked, with skin) is classified as NOVA 1 (unprocessed or minimally processed).
  • A medium baked potato with skin is a minimally processed (NOVA 1) whole food.
  • It provides 15% of the Daily Value for Vitamin C per 100g serving.
  • With 535mg of potassium per 100g, it contributes significantly to daily electrolyte needs.
  • This food contains 0g of added sugar and only 10mg of sodium per 100g.
  • Its FoodScore of 65/100 indicates a good nutritional profile.
  • Scores +0 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.2g
8% of Daily Value
Protein
2.5g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
10mg
0% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Potassium, Vitamin C)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 65

A baked potato with skin achieves a FoodScore of 65 out of 100, placing it in the 'Good' category. This strong score is primarily driven by its classification as a NOVA 1 unprocessed food, which contributes a significant 10-point bonus. It also earns bonus points for its fiber content, providing 2.2g per 100g, and for key micronutrients. Specifically, it offers 535mg of potassium, accounting for 11% of the Daily Value, and 15% of the Daily Value for Vitamin C, both of which are important for overall health. The potato benefits from having no penalties, as it contains 0g of added sugar, 0g of saturated fat, and a very low 10mg of sodium per 100g. To achieve an even higher score, a potato would need to naturally contain higher amounts of a wider array of micronutrients or a greater concentration of protein or fiber. However, its current profile makes it a valuable component of a balanced diet.

Health benefits

What the nutrients in potato (baked, with skin) actually do for you, grounded in established dietary science.

Supports Heart Health

Baked potatoes with skin contribute to heart health primarily through their potassium content and low sodium. A 100g serving provides 535mg of potassium, which is 11% of the Daily Value. Dietary guidelines emphasize the importance of potassium for maintaining healthy blood pressure, as it helps to counteract the effects of sodium. Furthermore, the potato's minimal sodium content (10mg per 100g) and virtually non-existent saturated fat (0g) and total fat (0.1g) further support cardiovascular well-being. Including whole, unprocessed foods like potatoes can be a simple way to manage dietary factors linked to heart disease.

Aids Blood Sugar Management

While often misunderstood, baked potatoes can play a role in blood sugar management when consumed as part of a balanced meal. They are a source of complex carbohydrates, providing sustained energy. The 2.2g of fiber per 100g, found primarily in the skin, helps to slow down digestion and the absorption of glucose, leading to a more gradual rise in blood sugar compared to refined carbohydrates. Being a NOVA 1 unprocessed food, it lacks the added sugars and refined starches often found in ultra-processed foods that can negatively impact glycemic control. Pairing potatoes with protein and healthy fats can further enhance their positive impact on blood sugar.

Boosts Immune Function

Baked potatoes with skin are a notable source of Vitamin C, a crucial nutrient for immune function. A 100g serving delivers 15% of the Daily Value for Vitamin C. This vitamin acts as an antioxidant, protecting cells from damage, and is essential for the growth, development, and repair of all body tissues. It also plays a vital role in the production of white blood cells, which are key components of the immune system. While not a cure for illness, adequate intake of Vitamin C from foods like potatoes helps to maintain robust immune defenses and overall health.

Contributes to Satiety and Weight Management

The combination of carbohydrates, fiber, and water in baked potatoes can contribute to satiety, which is beneficial for weight management. With 2.2g of fiber per 100g, especially when the skin is consumed, potatoes help you feel fuller for longer, potentially reducing overall calorie intake. They are also relatively low in calories at 93 calories per 100g, especially when compared to more energy-dense foods. Choosing a plain baked potato over fried or heavily processed potato products is key, as the calorie density can significantly increase with added fats and toppings.

How to eat it

The baked potato is a versatile staple in the American diet, often served as a side dish or the base for a main course. It's typically prepared by baking, roasting, or boiling, and is best consumed with its skin to maximize nutrient intake. Common pairings include lean proteins, vegetables, and healthy fats, which can create a nutritionally balanced meal and enhance satiety.

Always eat the skin of a baked potato, as it contains the majority of the fiber and many micronutrients like potassium and iron.
To avoid excessive calories and sodium, opt for light toppings such as plain Greek yogurt, chives, or a sprinkle of herbs instead of butter, sour cream, or cheese.
Store potatoes in a cool, dark, and dry place to prevent sprouting and greening, which can indicate the formation of solanine, a natural toxin.
Pair your baked potato with a source of lean protein and a generous serving of non-starchy vegetables to create a complete and satisfying meal.
Consider baking or air-frying potatoes instead of deep-frying to significantly reduce added fats and calories.
Things to keep in mind

For most healthy adults, baked potatoes with skin are safe to consume in normal serving sizes and do not present widely documented cautions. Individuals with kidney disease may need to monitor their potassium intake, as potatoes are a significant source. People with diabetes should consider the carbohydrate content and glycemic index, especially when consuming larger portions, and ideally pair potatoes with protein and fiber to moderate blood sugar response. Green spots on potatoes or sprouts indicate the presence of solanine, a natural toxin, and these parts should be removed before consumption.

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Reader questions
Is a baked potato with skin healthy?
Yes, a baked potato with skin is considered healthy. It's a minimally processed whole food (NOVA 1) that provides essential nutrients like potassium (535mg per 100g) and Vitamin C (15% DV). It's also naturally low in sodium and contains no added sugar or saturated fat, contributing to a balanced diet.
Is a baked potato good for weight loss?
A baked potato can be good for weight loss when prepared simply and consumed in moderation. Its fiber content (2.2g per 100g) and water content contribute to satiety, helping you feel full. However, toppings like butter, cheese, and sour cream can significantly increase calorie density, so choosing light, nutrient-dense toppings is key.
Is a baked potato considered ultra-processed?
No, a baked potato with skin is not considered ultra-processed. It falls into NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates it retains its natural integrity and is free from industrial processing, added sugars, and artificial ingredients often found in ultra-processed items.
How can I prepare a baked potato to maximize its health benefits?
To maximize health benefits, bake or microwave the potato with its skin on. Avoid frying. After cooking, top it with nutrient-rich, low-calorie options like plain Greek yogurt, fresh herbs, salsa, or a small amount of olive oil. These choices enhance flavor without adding excessive unhealthy fats or sodium.
What are some healthy alternatives to a baked potato?
Healthy alternatives to a baked potato include other starchy vegetables like sweet potatoes, which offer different micronutrient profiles such as Vitamin A. For lower carbohydrate options, consider cauliflower mash, roasted broccoli, or a large green salad. These alternatives can provide similar satiety and nutritional benefits with varying macro breakdowns.
Does a baked potato provide much protein?
A baked potato with skin provides a modest amount of protein, with 2.5g per 100g. While not a primary protein source, it contributes to your daily intake, especially for those following a plant-based diet. Pairing it with other protein-rich foods like beans, lentils, or lean meats can create a more complete protein meal.
Is a baked potato good for heart health?
Yes, a baked potato can be beneficial for heart health. It is low in sodium (10mg per 100g) and contains no saturated fat, which are important factors for cardiovascular well-being. Its high potassium content (535mg per 100g) also helps to support healthy blood pressure levels, aligning with dietary recommendations for heart health.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20