What is the nutritional value of 230g baked potatoes?

November 3, 2025 •

3 min read

A 230g baked potato with skin contains approximately 214 calories and is a surprisingly rich source of vitamins and minerals. This article explores in detail what is the nutritional value of 230g baked potatoes, offering a comprehensive look at the macronutrients and micronutrients that make this food a healthy dietary choice.

Quick Summary

This guide provides a comprehensive overview of a 230g baked potato's nutritional profile, detailing its calories, macronutrients, and key vitamins and minerals derived from its flesh and skin.

Key Points

High in Potassium: A 230g baked potato provides a significant portion of your daily potassium needs, crucial for blood pressure regulation and nerve function.
Excellent Source of Vitamin B6: It supplies over half of the Daily Value for Vitamin B6, which supports metabolism, brain health, and the nervous system.
Rich in Dietary Fiber: The potato's skin contains a high concentration of fiber, with a 230g serving offering 5 grams to aid digestion and promote a feeling of fullness.
Naturally Low-Fat: When baked without added fats, this potato is very low in fat, making it a much healthier option compared to fried or processed potato products.
Contains Quality Protein: With approximately 6 grams of protein, it contributes to your daily protein intake, which is essential for bodily functions.
Good Source of Vitamin C: The potato provides a solid 25% of the Daily Value for Vitamin C, an important antioxidant for immune support and tissue repair.
Versatile and Nutrient-Dense: This vegetable offers substantial nutrition and can be incorporated into many healthy meals, serving as a complex carbohydrate source.

Macronutrient Breakdown for a 230g Baked Potato

A 230g baked potato, which is slightly larger than a medium potato, serves as an excellent source of energy and essential nutrients. When prepared simply by baking, it offers a clean and healthy foundation for a meal. The macronutrient composition is primarily carbohydrates, with a moderate amount of protein and very little fat.

Calories, Carbs, and Protein

According to nutritional data, a 230g baked potato with its skin intact contains roughly 214 calories. The macronutrient breakdown is highly favorable for a balanced diet:

Carbohydrates: Approximately 49 grams, providing a primary source of energy.
Fiber: An impressive 5 grams, aiding in digestive health and satiety. The fiber is largely concentrated in the skin, highlighting the importance of consuming the whole potato.
Protein: A respectable 6 grams, which contributes to muscle repair and growth.
Fat: A minimal 0.3 grams, making it a very low-fat option when not loaded with toppings.

This profile makes the baked potato a high-value carbohydrate, not an 'empty calorie' food, particularly when compared to processed snacks.

Key Vitamins and Minerals

The real nutritional power of a baked potato lies in its rich micronutrient content. A 230g serving is packed with several vitamins and minerals vital for maintaining good health:

Potassium: An exceptional source, providing 1,231 mg, which is about 26% of your Daily Value (DV). Potassium is crucial for managing blood pressure and maintaining fluid balance.
Vitamin B6: An excellent source, with 1 mg, delivering 55% of the DV. Vitamin B6 supports metabolism, brain function, and nerve health.
Vitamin C: A good source, offering 22 mg, covering 25% of the DV. As an antioxidant, Vitamin C is important for immune function and skin health.
Magnesium: Provides 64 mg, or 15% of the DV. Magnesium is involved in hundreds of bodily functions, including muscle and nerve function.
Iron: Contributes 2 mg, accounting for 31% of the DV. Iron is essential for oxygen transport throughout the body.

The Importance of Eating the Skin

For maximum nutritional benefit, eating the potato skin is highly recommended. The skin contains a significant portion of the potato's dietary fiber, vitamins, and minerals. While the flesh is nutrient-dense, the combination of flesh and skin offers a complete and more fibrous meal component. Furthermore, potatoes contain resistant starch, particularly in their flesh, which acts like soluble fiber and has been linked to various health benefits, including improved blood sugar control. This makes the baked potato a smart choice for those seeking to increase their fiber intake.

Baked vs. Fried Potatoes: A Nutritional Comparison

The method of preparation dramatically alters the potato's nutritional profile. Baking preserves its natural, low-fat state, whereas frying can turn it into a high-fat, high-calorie food. This comparison illustrates why baking is the healthier option.


Nutrient	Baked Potato (230g, approx.)	Fried Potatoes (similar serving)
Calories	~214 kcal	Significantly higher, often 300+ kcal
Total Fat	0.3g	Much higher, around 14g or more
Carbohydrates	~49g	Varies, similar but often higher due to coatings
Fiber	5g	Varies, but often lower if skin is removed

Conclusion: A Healthy and Versatile Carb Source

The nutritional value of a 230g baked potato confirms its status as a healthy and versatile component of a balanced diet. Its low-fat, high-carbohydrate profile, combined with impressive levels of potassium, Vitamin B6, fiber, and other key micronutrients, make it a powerhouse of nutrition. The key is to enjoy it baked, with the skin on, and to be mindful of toppings that can increase its fat and calorie content. When prepared correctly, a baked potato offers substantial health benefits and can be a delicious and satisfying addition to many meals. For more science-backed nutrition information, consider referencing authoritative sources like the National Institutes of Health.

Frequently Asked Questions

A 230g baked potato with the skin on contains approximately 214 calories. This number can increase depending on toppings like butter, cheese, or sour cream.

Yes, a baked potato is a healthy source of complex carbohydrates. It provides sustained energy and is not considered an 'empty calorie' food, especially when eaten with the fibrous skin.

The skin contains a significant amount of the potato's fiber and several vitamins and minerals. Eating the skin increases the fiber content and nutritional value, which is why it is highly recommended.

Yes, a 230g baked potato is an excellent source of potassium, containing 1,231 mg or 26% of the Daily Value. This is more potassium than a medium-sized banana.

Baking is one of the healthiest ways to prepare a potato. It preserves many of the vitamins and minerals while keeping the fat content extremely low, unlike frying which adds significant calories and unhealthy fats.

While not a primary protein source, a 230g baked potato does offer a modest 6 grams of protein. Its protein is considered high quality due to its amino acid profile.

Yes, when prepared correctly (baked, with skin, and minimal healthy toppings), baked potatoes can be part of a weight loss diet. Their fiber content promotes satiety, helping to manage appetite.