Potato, baked, peel eaten: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A perfectly baked potato, with a tender, fluffy interior and a savory, crisp skin that's meant to be enjoyed for extra flavor and fiber. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 1 large Russet potato - 1 tsp olive oil - 1/2 tsp coarse salt Instructions: 1. Preheat oven to 400°F (200°C). Scrub potato clean and pierce several times with a fork. 2. Rub potato with olive oil and sprinkle generously with coarse salt. 3. Bake directly on the oven rack for 50-70 minutes, or until fork-tender and the skin is crisp. 4. Carefully remove from oven. Slice lengthwise down the middle, then gently squeeze the ends to fluff the interior. Serve hot, enjoying the seasoned peel.
Per 100g reference serving, Potato, baked, peel eaten provides 93 kcal of energy, 2.49g protein (10% of calories), 21.1g total carbohydrates (88% of calories, including 2.2g dietary fiber and 1.18g sugars), and 0.13g total fat (2% of calories).
Vitamins Profile in Potato, baked, peel eaten (Per 100g)
Track how Potato, baked, peel eaten contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 9.6 mg | 10.7% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.04 mg | 0.3% DV |
| Vitamin K (Phylloquinone) | 2 µg | 1.7% DV |
| Vitamin B1 (Thiamin) | 0.064 mg | 5.3% DV |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.7% DV |
| Vitamin B3 (Niacin) | 1.4 mg | 8.8% DV |
| Vitamin B6 (Pyridoxine) | 0.31 mg | 18.2% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 28 µg | 7% DV |
| Natural Food Folate | 28 µg | 7% DV |
| Choline | 14.7 mg | 2.7% DV |
| Beta-Carotene | 6 µg | 0.2% DV |
| Lutein + Zeaxanthin | 30 µg | 0.3% DV |
Minerals & Electrolytes in Potato, baked, peel eaten (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.08 mg | 6% DV |
| Calcium (Ca) | 15 mg | 1.2% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 533 mg | 11.3% DV |
| Zinc (Zn) | 0.36 mg | 3.3% DV |
| Selenium (Se) | 0.4 µg | 0.7% DV |
| Phosphorus (P) | 70 mg | 5.6% DV |
| Copper (Cu) | 0.117 mg | 13% DV |
| Sodium (Na) | 186 mg | 8.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.013 g | 0.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.043 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.003 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.057 g | 0.3% DV |
| Saturated Fat (SFA) | 0.034 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Potato, baked, peel eaten contains 93 calories (kcal), 2.49g of protein, 21.1g of carbohydrates (2.2g fiber, 1.18g total sugars), and 0.13g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Potato, baked, peel eaten has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -8.31 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Potato, baked, peel eaten: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
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