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What is the Nutritional Value of a Baked Potato?

Kaiser Castro
Kaiser Castro

The potato is a crop that is cultivated and harvested from the shoots off of the potato plant. Commonly used in french fries, soups, or baked whole, the potato is a versatile food item. A baked potato is one of the healthiest ways to prepare it, allowing for consumption of healthy amounts of vitamin C, potassium, as well as ample amounts of dietary fiber from the potato’s skin.

Both vitamin C and potassium make up part of the nutritional value of a baked potato. This particular vitamin has been noted to help ward off immune system deficiencies, prenatal health complications, and cardiovascular ailments. The vitamin C contained in a potato makes it a beneficial food item for individuals with otherwise compromised immune systems. Potassium, a type of mineral, is also commonly found in baked potatoes, which is beneficial for people with brittle bones and helps to regulate critical fluid balance.

A bag of potatoes.
A bag of potatoes.

Magnesium is an abundant mineral found in a baked potato. The mineral promotes healthy nerve function, facilitates a steady heart rhythm, and helps to build a healthy skeletal system. Regular consumption of a baked potato can potentially nullify heart palpitations, slow down the onset of osteoporosis, and ward off fatigue.

Potato skins make up an important part of the nutritional value of a baked potato, containing a large amount of fiber, vitamin B6, and niacin. Dietary fiber adds bulk to the stomach when consumed, allowing the person to feel fuller for longer periods of time. Vitamin B6 can also help treat nausea, as well as calm an upset stomach. Niacin, a type of vitamin B, is an integral part of the nutritional value of a baked potato and tends to be concentrated in the skin. The vitamin compound helps the body metabolize cholesterol in the body, allowing the potato to be a power food for individuals who are at risk of cardiovascular disease.

Potatoes can be made into french fries.
Potatoes can be made into french fries.

Lutein and zeaxanthin are antioxidents that add to the health benefits of a baked potato. They comprehensively protect the retina of the eyes, promoting healthy vision, and are also known to help ward off the onset of muscle degeneration when regularly consumed. Carbohydrates also make up part of the nutritional value of a baked potato. When the body is in an aerobic state, the organs and cells break down carbohydrates for energy. Ample carbohydrate reserves in the body can help athletes endure the physical demands of strenuous aerobic activities.

Discussion Comments


One thing to keep in mind is that while potatoes are not terribly healthy, it is the things that we put on top of the baked potato that are much worse. Butter, cheese, sour cream, bacon bist, friend onions, you name it. There is pretty much no baked potato topping that has any nutritional value.

This is good news for potato lovers because it means that you can still enjoy potatoes if you just use the toppings in moderation. Instead of using your potato as a foundation to heap a mountain of toppings on top of, think about using just a dollop of light sour cream, or some salsa. There are lots of ways to enjoy a baked potato without it being a calorie bomb.


Can anyone tell me what is the number of calories in a baked potato? I love potatoes, and baked potatoes especially, but I want to lose some weight in the new year and I think I might have to cut back.


Potatoes do not have a ton of nutritional value, but that does not mean that they are not worth eating. Potatoes are one of the most effective ways to get carbohydrates from nature. And in spite of what all the dieting gurus have been saying for the past decade, you need carbs to stay alive.

There is a reason that potatoes are a staple crop of cultures across the world. Spinach is great, but you can't live on spinach alone. You need something to fill you up and provide energy. Potatoes are great for this. The are easy to grow, easy to cook, and they are truly satisfying. If you are trying to loose weight I would not recommend potatoes, but if you are trying to raise enough food for you and your family to stay alive potatoes are great

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    • A bag of potatoes.
      By: mbongo
      A bag of potatoes.
    • Potatoes can be made into french fries.
      By: Africa Studio
      Potatoes can be made into french fries.
    • Potatoes are full of potassium and magnesium.
      By: Natika
      Potatoes are full of potassium and magnesium.