USDA reference food

Potato, baked, peel not eaten, with chili

1 cup of potato, baked, peel not eaten, with chili (160 g) has 230 calories, 7g of protein, 10g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709522). It is one of 121 USDA descriptions of potato.

FoodData Central 2709522, 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 5g27%

Trans Fat not declared

Cholesterol 30mg10%

Sodium 410mg18%

Total Carbohydrate 28g10%

Dietary Fiber 3g9%

Total Sugars 2g

Includes Added Sugars not declared

Protein 7g14%

Vitamin D 0.2mcg1%

Calcium 90mg7%

Iron 0.9mg5%

Potassium 540mg11%

* 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: 4.5g; more than 37% of 8,218 USDA reference foods
Calories per 100 g: 143; more than 40% of reference foods
Fiber per 100 g: 1.6g; more than 65% of reference foods

What a portion gives you

Fiber 3g9%

Protein 7g14%

Potassium 540mg11%

Calcium 90mg7%

Iron 0.9mg5%

Sodium 410mg18%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709522); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.3 mg in 1 cup (160 g), 32% of the Daily Value
Vitamin B60.4 mg in 1 cup (160 g), 24% of the Daily Value
Vitamin C16 mg in 1 cup (160 g), 18% of the Daily Value
Niacin2.0 mg in 1 cup (160 g), 12% of the Daily Value
Thiamin0.1 mg in 1 cup (160 g), 12% of the Daily Value
Phosphorus138 mg in 1 cup (160 g), 11% of the Daily Value
Zinc1.2 mg in 1 cup (160 g), 11% of the Daily Value
Vitamin B120.2 µg in 1 cup (160 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709522), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 49% carbohydrate, 39% fat and 12% 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	143	40%
Protein	4.45 g	37%
Total fat	6.21 g	55%
Carbohydrate	17.6 g	66%
Fiber	1.60 g	65%
Total sugars	1.51 g	51%
Sodium	255 mg	70%

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	7.12 g	4.45 g	14%
Total lipid (fat)	9.94 g	6.21 g	13%
Carbohydrate, by difference	28.2 g	17.6 g	10%
Energy	229 kcal	143 kcal
Alcohol, ethyl	0 g	0 g
Water	112 g	70.1 g
Total Sugars	2.42 g	1.51 g
Fiber, total dietary	2.56 g	1.60 g	9%
Cholesterol	30.4 mg	19.0 mg	10%
Fatty acids, total saturated	5.36 g	3.35 g	27%
Fatty acids, total monounsaturated	2.25 g	1.41 g
Fatty acids, total polyunsaturated	0.40 g	0.25 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	94.4 mg	59.0 mg	7%
Iron, Fe	0.88 mg	0.55 mg	5%
Magnesium, Mg	38.4 mg	24.0 mg	9%
Phosphorus, P	138 mg	86.0 mg	11%
Potassium, K	536 mg	335 mg	11%
Sodium, Na	408 mg	255 mg	18%
Zinc, Zn	1.17 mg	0.73 mg	11%
Copper, Cu	0.29 mg	0.18 mg	32%
Selenium, Se	4.96 µg	3.10 µg	9%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	81.6 µg	51.0 µg
Vitamin A, RAE	86.4 µg	54.0 µg	10%
Carotene, beta	36.8 µg	23.0 µg
Carotene, alpha	3.20 µg	2.00 µg
Vitamin E (alpha-tocopherol)	0.24 mg	0.15 mg	2%
Vitamin D (D2 + D3)	0.16 µg	0.10 µg	1%
Cryptoxanthin, beta	4.80 µg	3.00 µg
Lycopene	502 µg	314 µg
Lutein + zeaxanthin	4.80 µg	3.00 µg
Vitamin C, total ascorbic acid	16.5 mg	10.3 mg	18%
Thiamin	0.15 mg	0.091 mg	12%
Riboflavin	0.094 mg	0.059 mg	7%
Niacin	2.00 mg	1.25 mg	12%
Vitamin B-6	0.40 mg	0.25 mg	24%
Folate, total	25.6 µg	16.0 µg
Vitamin B-12	0.24 µg	0.15 µg	10%
Choline, total	27.5 mg	17.2 mg	5%
Vitamin K (phylloquinone)	2.24 µg	1.40 µg	2%
Folic acid	0 µg	0 µg
Folate, food	25.6 µg	16.0 µg
Folate, DFE	25.6 µg	16.0 µg	6%
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	0.20 g	0.13 g
SFA 6:0	0.15 g	0.095 g
SFA 8:0	0.091 g	0.057 g
SFA 10:0	0.22 g	0.14 g
SFA 12:0	0.25 g	0.16 g
SFA 14:0	0.82 g	0.51 g
SFA 16:0	2.52 g	1.57 g
SFA 18:0	0.95 g	0.59 g
MUFA 18:1	2.08 g	1.30 g
PUFA 18:2	0.35 g	0.22 g
PUFA 18:3	0.066 g	0.041 g
PUFA 20:4	0.014 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.15 g	0.094 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 2709522: 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