Potato, Baked, Salt with Skin
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 63.24 g | 23% |
| Net Carbohydrates | 56.66 g | 23% |
| Sugars | 3.53 g | 10% |
| Added Sugars | No data | - |
| Dietary Fiber | 6.58 g | 23% |
| Protein | 7.48 g | 15% |
| Total Fat | 0.39 g | 0% |
| Saturated Fat | 0.1 g | 1% |
| Monounsaturated Fat | 0.01 g | - |
| Polyunsaturated Fat | 0.17 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1.5 mcg | 0% |
| Vitamin C | 28.7 mg | 32% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 29.9 mg | 1% |
| Potassium | 1599.65 mg | 34% |
| Calcium | 44.85 mg | 3% |
| Magnesium | 83.72 mg | 20% |
| Iron | 3.23 mg | 18% |
| Zinc | 1.08 mg | 10% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.2%
Vitamin C
32%
Vitamin D
0%
Vitamin E
0.8%
Vitamin K
5%
Vitamin B1
16%
Vitamin B2
11%
Vitamin B3
26%
Vitamin B5
22%
Vitamin B6
55%
Vitamin B7
-
Vitamin B9
21%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
18%
Magnesium
20%
Phosphorus
17%
Potassium
34%
Sodium
1%
Zinc
10%
Copper
39%
Manganese
28%
Selenium
2%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
12%
Isoleucine
18%
Valine
22%
Lysine
15%
Tryptophan
21%
Threonine
17%
Phenylalanine
26%
Methionine
17%
Histidine
13%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 278 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
41 min
Jogging
36 min
Cycling
36 min
Walking
1 h 6 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Baked potato with skin is a significant source of potassium, an essential mineral vital for heart, bone, kidney, muscle, and nerve function, as noted by Healthline and the Cleveland Clinic. Observational evidence suggests that it also provides fiber, resistant starch, antioxidants, Vitamin C, and magnesium, contributing to digestive health and disease prevention when prepared without excessive high-fat toppings. However, the added salt may moderate the benefits related to heart health.
1. Potatoes: Health Benefits, Nutrients per Serving, Recipes, and More
Source: WebMD
Summary: Baked potato, especially with its skin, is a good source of fiber, resistant starch, antioxidants, Vitamin C, potassium, and magnesium, contributing to digestive health, disease prevention, and lower blood pressure when prepared without excessive high-fat toppings.
Read More: https://www.webmd.com/diet/health-benefits-potatoes
2. Potassium and Potato Preparation : Usda Ars
Source: USDA ARS
Summary: Baked potato, along with other preparations like roasting, boiling, or frying, has its mineral content, particularly potassium, significantly affected by cooking methods such as cubing before boiling or overnight leaching, according to USDA ARS research.
Read More: https://www.ars.usda.gov/news-events/news/research-news/2008/potassium-and-potato-preparation/
3. 14 Healthy Foods That Are High in Potassium
Source: Healthline, 2017
Summary: Baked potato, particularly a large one consumed with its skin, is highlighted as one of the best food sources of potassium, an essential mineral vital for bone and heart health.
Read More: https://www.healthline.com/nutrition/high-potassium-foods
4. Table 2, Potassium Content of Selected Foods per 100 Grams and for Common Measures - Fsrg Dietary Data Briefs - Ncbi Bookshelf
Source: NCBI
Summary: Baked potato with skin is listed as a significant source of potassium, according to this NCBI dietary data table.
Read More: https://www.ncbi.nlm.nih.gov/books/NBK587683/table/usdaddb47.tab2/
5. 16 Potassium-Rich Foods
Source: Cleveland Clinic
Summary: Baked potato, particularly one with its skin on, is a significant source of potassium, which is essential for heart, kidney, muscle, and nerve function, according to the Cleveland Clinic.
Read More: https://health.clevelandclinic.org/potassium-rich-foods
