Potato, baked, flesh and skin
Among the most filling foods per calorie, and rich in potassium. Eat the skin for extra fiber.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Potato, baked, flesh and skin for gym-goers
Per 100 g, potato, baked, flesh and skin provides 93 kcal, 2.5 g protein, 21.2 g carbohydrate (2.2 g fiber, 1.2 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium potato, about 173 g) comes to roughly 161 kcal and 4.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Potato, baked, flesh and skin
A whole potato baked in its skin, flesh and skin eaten together, no added fat. Baking concentrates it slightly, so per 100 g it has more potassium, fiber and iron than a peeled boiled potato, and potassium in particular is high. Potatoes also give you some vitamin C.
In a gym diet
Potatoes regularly come up as one of the most filling foods per calorie, which makes a baked potato a valuable carb on a cut. A medium one is under 170 kcal by itself, leaving room for a generous protein topping. The potassium helps if you sweat heavily, although your overall diet matters most. They're cheap and go easily with cottage cheese, tuna or chili.
Preparation and cooking
Bake whole potatoes at around 200 °C for 45 to 60 minutes, or microwave them first to cut the oven time. Baking drives off some water, so baked potato has slightly more calories per gram than raw. The real swing comes from toppings: butter, sour cream and cheese can easily double the meal.
Buying and storage
Choose firm potatoes without green patches, sprouts or soft spots. Floury varieties like russets bake best. Store them somewhere cool, dark and ventilated, not in the fridge.
Things to watch
Cut away green or sprouting areas, which may contain solanine, a naturally occurring compound that can upset your stomach. Baked potatoes have a high glycemic index, which matters less when you eat them with protein and vegetables.
Meal ideas
- Baked potato stuffed with tuna, sweetcorn, spring onion and light Greek yogurt.
- Cottage cheese and chive jacket potato with a large mixed salad.
- Bulking jacket potato topped with lean beef chili and grated cheddar.
Nutrient highlights
Good source (10–19% DV per 100 g): Potassium (11%) and Vitamin C (11%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.7 g | #12 of 23 |
| Protein per 100 g | 2.5 g | #18 of 23 |
| Fiber per 100 g | 2.2 g | #14 of 23 |
| Lowest calories per 100 g | 93 kcal | #6 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tortilla, wheat flour
306 kcal · P 8.2 · C 50 · F 8
→Tortilla, corn
218 kcal · P 5.7 · C 44.6 · F 2.9
→White bread, enriched
266 kcal · P 7.6 · C 50.6 · F 3.3
→Basmati rice, white (cooked)
121 kcal · P 3.5 · C 25.2 · F 0.4
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
Compare Potato, baked, flesh and skin with Tortilla, wheat flour →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in potato, baked, flesh and skin?
Potato, baked, flesh and skin has about 93 kcal per 100 g, or roughly 161 kcal per 1 medium potato (173 g).
How much protein is in potato, baked, flesh and skin?
About 2.5 g of protein per 100 g and 4.3 g per 1 medium potato. That works out to 2.7 g per 100 kcal, so it's not primarily a protein source.
Is potato, baked, flesh and skin good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Should I eat potato skin?
Yes. The skin adds fiber and some minerals and saves you peeling. Scrub it well, and cut out any green areas or sprouts before cooking.
Should I weigh potatoes raw or baked?
Raw weight is the most consistent, since baking time changes how much water is lost. If you weigh after baking, use a baked-potato entry like this one rather than raw potato, or your numbers will be off.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.