USDA reference food

Potato, baked, peel not eaten, with cheese

1 cup of potato, baked, peel not eaten, with cheese (160 g) has 240 calories, 6g of protein, 12g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709520). It is one of 121 USDA descriptions of potato.

FoodData Central 2709520, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories240

% Daily Value*

Total Fat 12g16%

Saturated Fat 7g35%

Trans Fat not declared

Cholesterol 35mg12%

Sodium 350mg15%

Total Carbohydrate 28g10%

Dietary Fiber 2g7%

Total Sugars 3g

Includes Added Sugars not declared

Protein 6g12%

Vitamin D 0.2mcg1%

Calcium 110mg8%

Iron 0.5mg3%

Potassium 530mg11%

* 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: 3.7g; more than 34% of 8,218 USDA reference foods
Calories per 100 g: 153; more than 43% of reference foods
Fiber per 100 g: 1.2g; more than 59% of reference foods

What a portion gives you

Fiber 2g7%

Protein 6g12%

Potassium 530mg11%

Calcium 110mg8%

Iron 0.5mg3%

Sodium 350mg15%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709520); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.3 mg in 1 cup (160 g), 31% of the Daily Value
Vitamin B60.4 mg in 1 cup (160 g), 23% of the Daily Value
Vitamin C16 mg in 1 cup (160 g), 18% of the Daily Value
Vitamin A110 µg RAE in 1 cup (160 g), 12% of the Daily Value
Thiamin0.1 mg in 1 cup (160 g), 12% of the Daily Value
Niacin1.8 mg in 1 cup (160 g), 11% of the Daily Value
Phosphorus136 mg in 1 cup (160 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709520), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 46% carbohydrate, 45% fat and 9% 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	153	43%
Protein	3.66 g	34%
Total fat	7.66 g	60%
Carbohydrate	17.8 g	66%
Fiber	1.20 g	59%
Total sugars	1.68 g	53%
Sodium	221 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	5.86 g	3.66 g	12%
Total lipid (fat)	12.3 g	7.66 g	16%
Carbohydrate, by difference	28.4 g	17.8 g	10%
Energy	245 kcal	153 kcal
Alcohol, ethyl	0 g	0 g
Water	111 g	69.4 g
Total Sugars	2.69 g	1.68 g
Fiber, total dietary	1.92 g	1.20 g	7%
Cholesterol	35.2 mg	22.0 mg	12%
Fatty acids, total saturated	6.90 g	4.31 g	35%
Fatty acids, total monounsaturated	2.57 g	1.60 g
Fatty acids, total polyunsaturated	0.48 g	0.30 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	110 mg	69.0 mg	8%
Iron, Fe	0.46 mg	0.29 mg	3%
Magnesium, Mg	36.8 mg	23.0 mg	9%
Phosphorus, P	136 mg	85.0 mg	11%
Potassium, K	528 mg	330 mg	11%
Sodium, Na	354 mg	221 mg	15%
Zinc, Zn	0.88 mg	0.55 mg	8%
Copper, Cu	0.28 mg	0.17 mg	31%
Selenium, Se	4.48 µg	2.80 µg	8%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	109 µg	68.0 µg
Vitamin A, RAE	110 µg	69.0 µg	12%
Carotene, beta	11.2 µg	7.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.19 mg	0.12 mg	1%
Vitamin D (D2 + D3)	0.16 µg	0.10 µg	1%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	16.3 mg	10.2 mg	18%
Thiamin	0.14 mg	0.089 mg	12%
Riboflavin	0.10 mg	0.065 mg	8%
Niacin	1.79 mg	1.12 mg	11%
Vitamin B-6	0.40 mg	0.25 mg	23%
Folate, total	14.4 µg	9.00 µg
Vitamin B-12	0.14 µg	0.090 µg	6%
Choline, total	24.3 mg	15.2 mg	4%
Vitamin K (phylloquinone)	1.28 µg	0.80 µg	1%
Folic acid	0 µg	0 µg
Folate, food	14.4 µg	9.00 µg
Folate, DFE	14.4 µg	9.00 µg	4%
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	0.19 g	0.12 g
SFA 8:0	0.12 g	0.074 g
SFA 10:0	0.28 g	0.18 g
SFA 12:0	0.34 g	0.21 g
SFA 14:0	1.10 g	0.69 g
SFA 16:0	3.21 g	2.00 g
SFA 18:0	1.14 g	0.71 g
MUFA 18:1	2.48 g	1.55 g
PUFA 18:2	0.39 g	0.24 g
PUFA 18:3	0.059 g	0.037 g
PUFA 20:4	0.016 g	0.010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.17 g	0.11 g
PUFA 18:4	0.0016 g	0.0010 g
MUFA 20:1	0.019 g	0.012 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)	0.0064 g	0.0040 g

Source: USDA FoodData Central, FDC 2709520: 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