Potatoes, baked, skin, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 13.5 MG | 15% | |
| Thiamin | 0.1 MG | 10% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 3.1 MG | 19% | |
| Pantothenic acid | 0.9 MG | 17% | |
| Vitamin B-6 | 0.6 MG | 36% | |
| Folate, total | 22 UG | 6% | |
| Choline, total | 31 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 34 MG | 3% | |
| Iron, Fe | 7.0 MG | 39% | |
| Magnesium, Mg | 43 MG | 10% | |
| Phosphorus, P | 101 MG | 8% | |
| Potassium, K | 573 MG | 12% | |
| Sodium, Na | 21 MG | 1% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.8 MG | 91% | |
| Manganese, Mn | 0.6 MG | 27% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in fat (0.1g per 100g).
- High in dietary fiber (7.9g per 100g), supporting digestive health.
- Good source of Iron, Fe (39% DV).
- Rich source of Copper, Cu (91% of Daily Value per 100g).
- Good source of Manganese, Mn (27% DV).
- Good source of Vitamin B-6 (36% DV).
About Potatoes, baked, skin, without salt
These starchy tubers are a staple in diets around the world, prized for their versatility and affordability. When baked with the skin on, they become a nutrient-dense food, rich in complex carbohydrates, dietary fiber, and several important vitamins and minerals. The skin, in particular, is a concentrated source of fiber and potassium, contributing to digestive health and supporting proper muscle and nerve function. They also provide a good amount of vitamin C, which acts as an antioxidant and supports immune health, as well as B vitamins like B6, which play a role in energy metabolism.
In the kitchen, they can be prepared in countless ways—mashed, roasted, boiled, or baked—making them a flexible base for many meals. Baking them whole with the skin intact is one of the healthiest methods, as it preserves nutrients and avoids added fats. They pair well with a wide variety of ingredients, from vegetables and lean proteins to herbs and spices, making them suitable for both hearty comfort dishes and lighter, nutrient-focused meals. For those mindful of blood sugar levels, pairing them with protein or healthy fats can help moderate their glycemic impact.
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