USDA reference food

Potato, baked, peel eaten, with vegetables

1 cup of potato, baked, peel eaten, with vegetables (160 g) has 230 calories, 7g of protein, 10g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709530). It is one of 121 USDA descriptions of potato.

FoodData Central 2709530, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories230

% Daily Value*

Total Fat 10g13%

Saturated Fat 6g28%

Trans Fat not declared

Cholesterol 30mg10%

Sodium 360mg16%

Total Carbohydrate 28g10%

Dietary Fiber 3g11%

Total Sugars 2g

Includes Added Sugars not declared

Protein 7g13%

Vitamin D 0.2mcg1%

Calcium 120mg9%

Iron 1.5mg8%

Potassium 720mg15%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 4.1g; more than 36% of 8,218 USDA reference foods
Calories per 100 g: 142; more than 40% of reference foods
Fiber per 100 g: 2g; more than 70% of reference foods

What a portion gives you

Fiber 3g11%

Protein 7g13%

Potassium 720mg15%

Calcium 120mg9%

Iron 1.5mg8%

Sodium 360mg16%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709530); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin B60.4 mg in 1 cup (160 g), 25% of the Daily Value
Copper0.2 mg in 1 cup (160 g), 18% of the Daily Value
Vitamin C16 mg in 1 cup (160 g), 18% of the Daily Value
Phosphorus157 mg in 1 cup (160 g), 13% of the Daily Value
Niacin1.9 mg in 1 cup (160 g), 12% of the Daily Value
Folate45 µg DFE in 1 cup (160 g), 11% of the Daily Value
Vitamin A99 µg RAE in 1 cup (160 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709530), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 49% carbohydrate, 40% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	142	40%
Protein	4.12 g	36%
Total fat	6.37 g	56%
Carbohydrate	17.8 g	66%
Fiber	2.00 g	70%
Total sugars	1.10 g	48%
Sodium	228 mg	67%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (160 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	6.59 g	4.12 g	13%
Total lipid (fat)	10.2 g	6.37 g	13%
Carbohydrate, by difference	28.4 g	17.8 g	10%
Energy	227 kcal	142 kcal
Alcohol, ethyl	0 g	0 g
Water	112 g	69.9 g
Total Sugars	1.76 g	1.10 g
Fiber, total dietary	3.20 g	2.00 g	11%
Cholesterol	28.8 mg	18.0 mg	10%
Fatty acids, total saturated	5.64 g	3.53 g	28%
Fatty acids, total monounsaturated	2.12 g	1.32 g
Fatty acids, total polyunsaturated	0.40 g	0.25 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	115 mg	72.0 mg	9%
Iron, Fe	1.49 mg	0.93 mg	8%
Magnesium, Mg	41.6 mg	26.0 mg	10%
Phosphorus, P	157 mg	98.0 mg	13%
Potassium, K	723 mg	452 mg	15%
Sodium, Na	365 mg	228 mg	16%
Zinc, Zn	0.98 mg	0.61 mg	9%
Copper, Cu	0.16 mg	0.10 mg	18%
Selenium, Se	4.16 µg	2.60 µg	8%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	91.2 µg	57.0 µg
Vitamin A, RAE	99.2 µg	62.0 µg	11%
Carotene, beta	73.6 µg	46.0 µg
Carotene, alpha	1.60 µg	1.00 µg
Vitamin E (alpha-tocopherol)	0.27 mg	0.17 mg	2%
Vitamin D (D2 + D3)	0.16 µg	0.10 µg	1%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	139 µg	87.0 µg
Vitamin C, total ascorbic acid	16.2 mg	10.1 mg	18%
Thiamin	0.093 mg	0.058 mg	8%
Riboflavin	0.13 mg	0.079 mg	10%
Niacin	1.89 mg	1.18 mg	12%
Vitamin B-6	0.43 mg	0.27 mg	25%
Folate, total	44.8 µg	28.0 µg
Vitamin B-12	0.13 µg	0.080 µg	5%
Choline, total	24.2 mg	15.1 mg	4%
Vitamin K (phylloquinone)	11.5 µg	7.20 µg	10%
Folic acid	0 µg	0 µg
Folate, food	44.8 µg	28.0 µg
Folate, DFE	44.8 µg	28.0 µg	11%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.22 g	0.14 g
SFA 6:0	0.17 g	0.10 g
SFA 8:0	0.10 g	0.064 g
SFA 10:0	0.24 g	0.15 g
SFA 12:0	0.28 g	0.17 g
SFA 14:0	0.89 g	0.56 g
SFA 16:0	2.61 g	1.63 g
SFA 18:0	0.95 g	0.59 g
MUFA 18:1	1.98 g	1.24 g
PUFA 18:2	0.36 g	0.23 g
PUFA 18:3	0.059 g	0.037 g
PUFA 20:4	0.014 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.14 g	0.085 g
PUFA 18:4	0.0016 g	0.0010 g
MUFA 20:1	0.016 g	0.010 g
PUFA 20:5 n-3 (EPA)	0.0032 g	0.0020 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0048 g	0.0030 g

Source: USDA FoodData Central, FDC 2709530: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat potato

USDA lists 121 preparations of potato. The potato page puts them side by side, per 100 g and per portion.

Compare every potato preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov