The potato is the number one vegetable crop in the world. Potatoes are harvested every month of the year and are available year-round. Potatoes are widely considered a comfort food and can be either baked, mashed or made into French fries. Thousands of varieties of potatoes exist, and they range in color, shape, size and flavor.
Basic Nutrition
A typical large baked Russet potato contains 290 calories, 64 g of total carbohydrates and 6.9 g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 21 percent of the recommended daily value, or DV, for carbohydrates and 28 percent for dietary fiber. One large baked potato also provides 7.9 g, or 15 percent of the DV of high-quality protein.
Calories and Carbohydrates
The 290 calories found in one large baked potato come primarily from carbohydrates, which account of 254 calories. Protein makes up 20.8 calories, and the remaining calories come from fat. The 64 g of carbohydrates is primarily made up of starch, with 53.9 g. Dietary fiber contributes 6.9 g, and the remaining 3.2 g comes from sugar.
Fats
The total fat content is 0.3 g, which represents only 1 percent of the recommended DV. One serving provides 0.1 g of saturated fat and the remaining 0.2 g comes from healthy unsaturated fats. You'll also gain minimal heart-healthy fatty acids of 38.9 mg of omega-3s and 129 mg of omega-6s.
Vitamins
Baked potatoes are an excellent source of vitamin B6, with 0.9 mg, or 46 percent DV, vitamin C, with 28.7 mg, or 48 percent DV, folate, with 83.7 mcg, or 21 percent DV and niacin, with 4.2 mg, or 21 percent DV. Other vitamins include vitamin A, vitamin E, vitamin K, riboflavin and pantothenic acid.
Minerals
One large baked potato is a rich source of potassium, with 1644.5 mg, or 46 percent DV, 0.7 mg of manganese, or 33 percent DV, 83.7 mg of magnesium, or 21 percent DV and 209 mg of phosphorus, or 21 percent DV. Other minerals include calcium, iron, zinc and selenium.
Sodium
If you do not add salt to the baked potato it only contains 24 mg of sodium, which is barely a trace amount. When salt is added, sodium increases to 730 mg, or 30 percent of the recommended DV.
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