Norean Howerton

Written by Norean Howerton

Modified & Updated: 01 Jun 2024


Ever wondered about the nutritional benefits of a large baked potato? You're in the right place! This humble spud packs a punch when it comes to vitamins, minerals, and fiber. Baked potatoes are not just delicious; they are also a great source of potassium, vitamin C, and vitamin B6. Plus, they are low in fat and calories, making them a healthy addition to any meal. Whether you're looking to boost your energy levels, support your immune system, or maintain a balanced diet, a large baked potato can help. Let's dive into the 24 best large baked potato nutrition facts that will make you appreciate this versatile vegetable even more!

Table of Contents

Nutritional Value of Large Baked Potatoes

Large baked potatoes are a popular food choice, known for their versatility and nutritional benefits. Here are some key facts about their nutritional value.

  1. Calories: A large baked potato contains approximately 278 calories, making it a substantial source of energy.

  2. Carbohydrates: With around 63 grams of carbohydrates, baked potatoes are a great source of fuel for the body.

  3. Protein: Each large baked potato provides about 7 grams of protein, essential for muscle repair and growth.

  4. Fat: Surprisingly, a large baked potato has only about 0.3 grams of fat, making it a low-fat food option.

  5. Fiber: Containing 6.6 grams of dietary fiber, baked potatoes help support digestive health.

Vitamins in Large Baked Potatoes

Vitamins are crucial for various bodily functions, and large baked potatoes are packed with several important ones.

  1. Vitamin C: One large baked potato offers 48% of the recommended daily intake of Vitamin C, which boosts the immune system.

  2. Vitamin B6: Providing 46% of the daily value, Vitamin B6 in baked potatoes aids in brain health and metabolism.

  3. Folate: With 21 micrograms of folate, baked potatoes contribute to DNA synthesis and repair.

Minerals Found in Large Baked Potatoes

Minerals play a vital role in maintaining health, and large baked potatoes are rich in several key minerals.

  1. Potassium: A large baked potato contains 1,600 milligrams of potassium, helping to regulate blood pressure.

  2. Magnesium: With 49 milligrams of magnesium, baked potatoes support muscle and nerve function.

  3. Phosphorus: Each large baked potato has 121 milligrams of phosphorus, important for bone health.

  4. Iron: Providing 2.7 milligrams of iron, baked potatoes help in the formation of red blood cells.

Antioxidants in Large Baked Potatoes

Antioxidants protect the body from damage caused by free radicals. Large baked potatoes contain several antioxidants.

  1. Quercetin: This antioxidant found in the skin of baked potatoes has anti-inflammatory properties.

  2. Carotenoids: These compounds, also present in baked potatoes, support eye health and immune function.

Health Benefits of Large Baked Potatoes

Eating large baked potatoes can offer numerous health benefits due to their rich nutrient profile.

  1. Heart Health: The potassium and fiber in baked potatoes help maintain a healthy heart.

  2. Weight Management: Low in fat and high in fiber, baked potatoes can aid in weight management by promoting satiety.

  3. Digestive Health: The fiber content supports a healthy digestive system and regular bowel movements.

  4. Bone Health: Minerals like magnesium and phosphorus contribute to strong bones.

Cooking and Serving Tips for Large Baked Potatoes

How you prepare and serve large baked potatoes can impact their nutritional value.

  1. Baking: Baking preserves most of the nutrients, unlike frying, which can add unhealthy fats.

  2. Toppings: Opt for healthy toppings like Greek yogurt, chives, or salsa instead of butter and sour cream to keep the dish nutritious.

  3. Skin: Eating the skin of baked potatoes provides additional fiber and nutrients.

Interesting Facts About Large Baked Potatoes

Here are some fun and lesser-known facts about large baked potatoes.

  1. Versatility: Baked potatoes can be used in various dishes, from soups to salads to main courses.

  2. History: Potatoes were first domesticated in the Andes mountains of South America over 7,000 years ago.

  3. Varieties: There are over 4,000 varieties of potatoes, each with unique flavors and textures.

The Final Bite

Baked potatoes pack a punch when it comes to nutrition. They're loaded with vitamin C, potassium, and fiber, making them a great addition to any meal. Plus, they’re low in fat and calories, which is a win for anyone watching their diet. Remember, the toppings can make or break the healthiness of your potato. Stick to healthier options like Greek yogurt, chives, or a sprinkle of cheese.

Whether you’re looking for a hearty side dish or a filling main course, baked potatoes are versatile and nutritious. They’re easy to prepare and can be customized to suit any taste. Next time you’re planning a meal, consider adding a baked potato to the menu. Your body will thank you for the boost in nutrients, and your taste buds will enjoy the deliciousness.

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