Potato (Baked) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories93

Total Fat0.1g

Saturated Fat0.0g

Total Carbs21.2g

Fiber2.2g

Sugars1.2g

Protein2.5g

Macro Breakdown

Protein2.5g (10%)

Carbs21.2g (89%)

Fat0.1g (1%)

Glycemic Impact

Glycemic Index	82 (High)
Glycemic Load	21
Insulin Index	121

Health Scores (0-10)

5.5

Metabolic

6.5

Inflammation

6.5

Hormonal

6.5

Gut Health

6.0

Skin Health

5.5

Brain Health

5.0

Bone Health

5.5

Sleep

6.0

Exercise

6.0

Longevity

5.5

Detox

6.5

Immunity

7.5

Pral

7.0

Satiety

6.5

Nutrient Density

6.0

Bioavailability

8.0

Electrolyte

6.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	93.0 kcal	5% DV
Protein	2.5 g	5% DV
Carbohydrate	21.2 g	8% DV
Fiber	2.2 g	8% DV
Calcium	15.0 mg	1% DV
Iron	1.1 mg	6% DV
Magnesium	28.0 mg	7% DV
Phosphorus	70.0 mg	6% DV
Potassium	535.0 mg	11% DV
Zinc	0.4 mg	3% DV
Vitamin C	9.6 mg	11% DV
Vitamin B6	0.3 mg	18% DV
Folate	28.0 µg	7% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.027g
Threonine	0.081g
Isoleucine	0.080g
Leucine	0.119g
Lysine	0.129g
Methionine	0.031g
Phenylalanine	0.099g
Valine	0.125g
Histidine	0.043g

Compare Potato (Baked) With...

Broccoli
34 cal Spinach (Raw)
23 cal Sweet Potato
86 cal Kale
49 cal Carrot
41 cal

Health Condition Relevance

🏥

Insomnia

magnesium, vitamin b6. Tryptophan→serotonin→melatonin. Magnesium calms NMDA receptors. B6 is cofactor for serotonin synthes.

🩸

Anemia

iron, vitamin c, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🔥

Inflammation

vitamin c, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Vitamin B6 → Progesterone, Dopamine (18% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (8% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Oxalates (spinach, beet greens, Swiss chard — bind calcium)

⚠️ Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake)

⚠️ Solanine (green potatoes, eggplant — toxic at very high levels)

Mitigation: Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes.

Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

Best Preparation Methods

Ripeness: N/A

Preparation: Baked (highest GI 82). Boiled (lower GI ~60). Cooled after cooking (resistant starch increases 2-3x — lower blood sugar response). Avoid frying (acrylamide formation, added fat).

Frequently Asked Questions

Does Potato (Baked) affect hormones?

Yes — Potato (Baked) is rich in vitamin b6 (18% DV), which Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.. vitamin b6 supports Progesterone and Dopamine production.

Is Potato (Baked) good for blood pressure?

Yes. Potato (Baked) provides 535mg of potassium per 100g (11% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Is Potato (Baked) good for weight loss?

Yes. At only 93 calories per 100g with 2.2g of fiber, Potato (Baked) is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.

Does Potato (Baked) contain anti-nutrients?

Oxalates (spinach, beet greens, Swiss chard — bind calcium). Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake). Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes. Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

What's the best way to prepare Potato (Baked)?

Baked (highest GI 82). Boiled (lower GI ~60). Cooled after cooking (resistant starch increases 2-3x — lower blood sugar response). Avoid frying (acrylamide formation, added fat).