A jacket potato, also known as a baked potato, is more than just a simple dish; it’s a versatile and nutritious food that can be a great addition to a healthy diet. Often stigmatized due to misconceptions about carbohydrates and weight gain, baked potatoes, when prepared and consumed thoughtfully, offer a wealth of health benefits and essential nutrients. This article aims to explore the nutritional profile of jacket potatoes and highlight the ways in which they can contribute to overall well-being. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.
What is a Jacket Potato?
Potatoes (solanum tuberosum) are stem tubers, considered starchy vegetables, and are the underground energy store of the plant. As the name implies, these vegetables contain more starch as compared to others. Native to South America, potatoes are root vegetables and a dietary staple in many parts of the world. The ancient Incas were cultivating this versatile tuber thousands of years ago. Potatoes made their way to North America in the early 1600s when the governor of the Bahamas sent a potato as a gift to the governor of Virginia. There is a huge variety of different types of potatoes, but from a culinary perspective, they’re typically divided into 'floury', 'waxy' and 'new'.
Nutritional Value of Jacket Potatoes
Potatoes boast a wealth of vitamin C, essential for bolstering your immune system, and potassium, vital for maintaining healthy blood pressure levels. They also provide a significant amount of fiber, particularly when consumed with the skin intact.
A medium portion (175g) of boiled potatoes (flesh and skin) provides:
- 119kcal / 509kJ
- 3.1g protein
- 0.2g fat
- 26.1g carbohydrate
- 1.9g sugar
- 3.1g fibre
- 12mg vitamin C
One medium-sized baked potato with skin (about 173 grams) provides:
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- Calories: 161
- Carbs: 37 grams
- Fiber: 3.8 grams
- Protein: 4.3 grams
- Fat: 0.2 grams
- Vitamin B6: 25% of the daily value (DV)
- Potassium: 26% of the DV
- Vitamin C: 27% of DV
- Folate: 12% of the DV
- Magnesium: 12% of the DV
In addition to these nutrients, potatoes also contain iron and zinc, which are essential for oxygen transport and immune function, respectively.
The Role of Preparation and Cooking Methods
How you prepare and cook potatoes will impact their nutritional value. The cooking process of potatoes will reduce the water content and alters the amount of nutrients per gram. Cooking potatoes whole in their skins retains fibre and some important nutrients like potassium, magnesium, zinc and iron. Levels of vitamins C and B6 reduce during cooking, whereas carotenoids and some plant compounds called polyphenols increase. Roasting, frying or cooking in cream, such as in a classic dauphinoise, will significantly increase the fat and calorie count of the potato dish.
Cooking potatoes in boiling water can reduce potassium and vitamin C content since they leach into the cooking water. Vitamin C will also degrade with heat. Potassium decreases 22% when potatoes are boiled and vitamin C decreases by 62%. Baking does not affect potassium concentrations very much because it does not leach with baking. However, there is thermal degradation of vitamin C by 35% with baking. Microwaving or baking results in lower fat content and more nutrients.
Health Benefits of Jacket Potatoes
Rich in Essential Nutrients
Potatoes are rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potatoes are also a good source of vitamin B6.
*The % daily value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. A medium 5.3 oz skin on potato has 27 mg of vitamin C per serving, which is 30% of the daily value. Potatoes are considered to be an excellent source of this antioxidant. A medium 5.3 oz skin on potato has 620 mg of potassium per serving, which is 15% of the daily value and more than a medium-sized banana (422 mg per serving). Potassium is an electrolyte essential for muscle functioning. A medium 5.3 oz skin on potato has 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source.
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Potatoes have 26 grams of carbohydrate per serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover(1). Potatoes have 27 mg of vitamin C per serving, which is 30% of the daily value. Potatoes are considered to be an excellent source of this antioxidant. Potatoes have 620 mg of potassium per serving, which is 15% of the daily value and more than a medium-sized banana (422 mg per serving)(3). Potassium is an electrolyte essential for muscle functioning. Potatoes have 2 grams of fiber per serving, which is 7% of the daily value. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose and increasing satiety. Potatoes have 1.1 mg of iron per serving, which is 6% of the daily value and more than half the amount in a 3-ounce beef patty (2.06 mg per serving)(3). Potatoes have 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source. Potatoes have 3 grams of protein per serving.
A medium 5.3 oz skin on potato contains 27 mg of Vitamin C, which is 30% of the daily value. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for humans. A medium 5.3 oz potato with skin-on is an excellent source of vitamin C, providing 30% of the recommended daily value (DV).
A medium 5.3 oz skin on potato contains 620 mg of Potassium, which is 15% of the daily value. Potassium is a major mineral that plays a number of important roles in the body. Potassium helps maintain normal blood pressure. Potatoes with skin-on are a good source of potassium. Given their high potassium content, potatoes may contribute to a heart healthy diet.
A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. The primary function of carbohydrates is to provide energy to the cells of the body, particularly the brain. Carbohydrates are also an important fuel for the muscles during exercise, particularly intense and/or prolonged exercise, and as such are key to optimal athletic performance.
One 5.3-ounce skin-on potato is a source of 3 grams of plant-based protein. Protein is a key component of muscle, tendons, ligaments and connective tissues like collagen. Transport proteins carry important substances in the body. Proteins, especially those found in the blood, help regulate fluid balance. Protein provides 4 calories per gram (similar to carbohydrate); however, under normal circumstances protein contributes little to energy production.
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A medium 5.3 oz skin on potato has 2g of dietary fiber. Dietary fiber is a type of complex carbohydrate found in vegetables, fruits and whole grains.
A medium 5.3 oz skin on potato is good source of Vitamin B6 providing 10% of the recommended daily value. Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism.
A medium 5.3 oz skin on potato provides 6% of the recommended daily value of iron.
May Help Control Appetite
Potatoes are a very filling food, which helps control your appetite, aiding in weight loss, if that’s one of your goals. In fact, studies have shown that potatoes promote greater feelings of fullness than other foods with the same carb content.
This could be due to a naturally occurring molecule in potatoes called protease inhibitor II (PI2), which may suppress appetite and inhibit food intake. More specifically, PI2 stops an enzyme that breaks down a hormone called cholecystokinin (CCK), which decreases hunger and increases feelings of fullness. In turn, blood CCK levels increase, leading to a reduced food intake.
May Help Manage Blood Sugar Levels
Being rich in resistant starch, potatoes may benefit blood sugar control and help manage appetite. Animal studies have linked resistant starch from potatoes with better insulin sensitivity, lower fat accumulation and less weight gain.
Your body can’t break down resistant starch. For this reason, it has a similar effect as dietary fiber - it lowers blood sugar levels and improves insulin sensitivity .Additionally, resistant starch helps lower the glycemic index (GI) of a food. While freshly cooked potatoes are a high GI food, chilled cooked potatoes have a low GI. This is due to a process known as starch retrogradation, which leads to starches becoming harder to digest when cold.
Studies have also shown that the potassium content of potatoes helps improve insulin sensitivity and production.
Supports Gut Health
As well as being a good source of fibre, some of the starch in potatoes is particularly beneficial for our gut microbes. This is because it is ‘resistant starch’, meaning it's resistant to our digestion but can be broken down by our gut bacteria, providing them with the fuel they need to function and thrive.
The fiber found in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble fiber and insoluble fiber. You can increase the resistant starch in potatoes by cooking them a day ahead and cooling them in the fridge overnight. Feel free to reheat them before you eat. Like soluble fiber, the resistant starch in potatoes acts as a prebiotic, compounds that are helpful to the bacteria in your gut. Like insoluble fiber, it can prevent or treat constipation and irritable bowel syndrome.
Resistant starch in baked potatoes leads to butyrate production. This short-chain fatty acid has beneficial effects on gut health and gastrointestinal conditions.
Source of Protective Antioxidants
Potatoes are a useful source of plant compounds that have a protective antioxidant effect. The flesh of the potato is a source of carotenoids including lutein and zeaxanthin, which are beneficial for the eye. Potatoes are also a source of polyphenols, including chlorogenic acid, and flavonoids, the predominant of which are catechin and epicatechin.
Potatoes are packed with antioxidants, molecules that fight free radicals from causing damage to your cells. A diet high in antioxidant-rich fruits and vegetables may lower your risk of heart disease and cancer. To get the most antioxidants, leave the skins on and choose colorful varieties like red and purple potatoes. The more color, the more antioxidants. Plus, the skin of some potatoes can have up to 12 times more antioxidants than the flesh. Antioxidants in baked potatoes may hinder cancer growth and promote the death of cancer cells.
May Support Blood Sugar Management
Being rich in resistant starch, potatoes may benefit blood sugar control and help manage appetite. Animal studies have linked resistant starch from potatoes with better insulin sensitivity, lower fat accumulation and less weight gain. A study looking at the effects of 30 grams of resistant starch each day over a four week period showed this appears to be replicated in healthy humans. It’s worth remembering that you can increase the resistant starch content of potatoes by boiling, cooling and storing them in the fridge before eating.
Potatoes are also a useful source of a type of fibre called pectin, which helps slow stomach emptying, keeps you fuller for longer and helps lower the blood sugar effects of a meal.
A modest decrease in fasting blood glucose levels was present for study participants who ate potatoes. “The results from our study provide evidence that white potatoes can be healthfully incorporated in the diet of individuals with Type 2 diabetes when substituted for other foods with a high glycemic load, such as long-grain white rice,” Akhavan said. “Additionally, there were no harmful effects on measured health outcomes, and some cardiometabolic health benefits were shown, which aligned with what we expected to see.
Potential Downsides
Acrylamide Formation
Baking potatoes - or cooking them at high temperatures - may lead to acrylamide production .Acrylamide is a chemical formed when you cook starchy foods at high temperatures. It has a toxic effect on various body systems, and long-term exposure may lead to reproductive problems and nerve damage .Scientists still don’t know the long-term effects of low level environmental exposure to acrylamide in humans .
You could reduce acrylamide formation in baked potatoes by cooking them for shorter periods at lower temperatures or aiming for a golden-yellow color when you bake or fry them, rather than a brown color .Alternatively, consider boiling or steaming your potatoes. These cooking methods don’t tend to produce acrylamide .
Health authorities also recommend storing potatoes in a dark, cool place instead of the fridge. This is because refrigerating potatoes may increase acrylamide production when you cook them .
Glycoalkaloids
Potatoes contain compounds called glycoalkaloids, which includes solanine. These compounds are toxic when eaten in large quantities. When preparing potatoes, look out for patches of green visible on the skin - this indicates higher levels of glycoalkaloids. Remove these parts of the potato before cooking. Store potatoes in a cool, dark place to avoid the accumulation of glycoalkaloids.
When potatoes are exposed to light, it causes chlorophyll and glycoalkaloids to rapidly grow. Chlorophyll is what causes the green skin on a potato, and it's not harmful, but it's also a sign that the toxic glycoalkaloids are also rising. Glycoalkaloids are found mostly in the skin, "eyes", and sprouts, so you can remove those and reduce the level of toxic glycoalkaloids. But if your potato is green in more than a few spots, it's better to toss because cooking doesn't get rid of the toxins. And don't serve children green potatoes. The solanine might irritate your stomach. But it's been shown to cause severe symptoms in children, including fever, low blood pressure, and neurological disorders, though it's very rare.
If you have any of these symptoms after eating a green potato, call your doctor right away:
- Vomiting
- Abdominal pain
- Diarrhea
- Headache
- Flushed skin
- Confusion
- Fever
Unhealthy Toppings
Baked potatoes may also go from a nutritious side dish to one that’s high in fat or calories, depending on the toppings you add. Butter, sour cream, fatty cheeses, and bacon are some of the most common toppings people add to baked potatoes. While many of these foods have their own nutritional advantages, they tend to increase your potatoes’ fat content significantly. Instead, opt for low fat topping alternatives, such as Greek yogurt, low fat cheese, and chopped veggies.
One full tablespoon of regular butter has about 100 calories, so that brings a medium-size baked potato up to 264 calories. One pat of butter only adds about 35 calories, which would make your baked potato just under 200 calories. A 2-tablespoon serving of sour cream has 5 grams of fat and just under 1 gram each of protein, fiber, and sugar. A 1-ounce serving (28 grams) of cheddar cheese has 110 calories, 7 grams of protein, 9 grams of fat, 1 gram of carbs, 180 milligrams of sodium, and 20% of your daily value of calcium.
A generous portion of chili can turn a baked potato into a full meal. You'd also get extra protein from meat or a plant-based substitute, fiber from beans, and antioxidants such as lycopene from the tomatoes. A 1/4-cup serving of chili contains about 90 calories, 5 grams of protein, 6 grams of fat, 3 grams of carbohydrates, and 280 milligrams of sodium.
Broccoli is low in calories and provides vitamins, minerals, and antioxidants. A serving of melted cheese can add 100 calories or more to your baked potato along with calcium and protein. Broccoli contains around 20 calories per 3/4 cup serving, with 2 grams of protein, 3 grams of fiber, and 50% of your daily calcium needs.
Baked beans add protein and extra flavor to a baked potato, with the benefit of additional dietary fiber from the beans. A half-cup of beans adds just over 170 calories, making your baked potato around 330 calories. A 1/2 cup of baked beans has 170 calories, 7 grams of protein, 5 grams of fiber, and around 14 grams of total sugars.
A quarter-cup serving of ham adds 8 grams of protein, about a gram each of fat, carbohydrates, and sugar, and around 670 milligrams of sodium. Half a can of tuna packed in water contains 76 calories, 16 grams of protein, less than 1 gram each of fat and carbohydrates, 15 milligrams of calcium, and 19 milligrams of magnesium.
Incorporating Jacket Potatoes into Your Diet
"Potatoes are a very versatile food and can be eaten with most types of cuisines, but you want to make sure to incorporate them into a well-rounded diet,” she said. “For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while.
Whether you're concerned about baked potato calories or looking for an indulgent meal, your toppings dictate how healthy and nutritious your baked potato is.
A simple way to add nutrients and flavor to a baked potato is a generous serving of your favorite salsa. Salsa typically contains healthful ingredients such as tomatoes, onions, garlic, onion, and peppers.
Combine dill, pepper, mayonnaise, mustard and vinegar in a small bowl, set aside. Combine potatoes, onions, carrots and celery in a large bowl. Spoon the dressing over the vegetables and toss until well coated.
Top your baked potato with sliced mushrooms and spinach sautéed in olive oil. A Mexican version includes sautéed black beans, canned corn, Rotel tomatoes and topped with avocado. A baked potato topped with chili isn't really anything new, but my version is way better than Hormel. I used my champion chili recipe but substituted ground turkey for the pork to reduce calories. This chili is so flavorful the protein really doesn't matter. I used Chef Sara Salzinski's Almost Fat-Free Alfredo Sauce with steamed broccoli and wow, it did not disappoint.
Top your baked potato with warm marinara sauce, mozzarella cheese and onion, bell pepper and turkey pepperoni. I lightly sautéed the onions and bell peppers to soften them then added the turkey pepperoni to the pan to crisp it up a bit. In all of these cases, I simply thought of the potato as a starch the same way you'd think of bread, rice or pasta.
Here are a few recipes to help you incorporate potatoes into your diet:
Oven-Roasted Potatoes
- Preheat oven to 400 F.
- Wash and dry potatoes. Cut into 1-inch wedges or cubes. If using new potatoes, just cut them in half.
- Toss with olive oil to coat, and season with salt, pepper, and your favorite herbs or spices. New potatoes roasted with 1 teaspoon rosemary and 1/8 teaspoon pepper per pound make an elegant side dish.
- Cook in a single layer for about an hour, turning twice, until browned and tender.
Garlic Smashed Potatoes
- Cut Russet potatoes into quarters and place in a large pot. Cover with water and bring to a boil.
- Boil until soft but not mushy, about 15 minutes. Drain potatoes and place them back in the pot.
- For each pound of potatoes, add 1/8 cup olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and a dash of pepper. Gently stir to combine. The potatoes should be lumpy, not smooth like mashed potatoes.
Crispy Baked Potatoes
- Preheat oven to 450 F.
- Wash and dry Russet potatoes. Poke each about four times with a fork.
- Place potatoes on a foil-lined baking sheet and cook until skins are slightly wrinkly, about 25 minutes.
- Brush all over with olive oil and sprinkle with kosher salt. Place potatoes back on the baking sheet with the opposite side up.
- Bake for 20 more minutes, then put on an oven mitt and squeeze a potato to see if it's soft. If not, continue cooking, testing every 5 minutes.
Baked Potatoes
There are two main ways to make baked potatoes: in the oven or in the microwave.