One medium-sized baked red potato contains 154 calories, about 34 grams of carbs and less than 1 gram of fat. A medium-sized baked white potato has 163 calories, about 36 grams of carbs and less than 1 gram of fat. The red potato supplies 3.1 grams of fiber, which is 12 percent of the 25 grams of fiber women should have each day and 8 percent of the 38 grams men require daily. The white potato contains slightly more fiber with 3.6 grams.
Each potato supplies 21.8 milligrams of vitamin C, which is 29 percent of the 75 milligrams of vitamin C women need each day and about one-fourth of the 90 milligrams men require every day. Vitamin C helps keep your skin, teeth and gums healthy. The potatoes also supply about 17 percent of the niacin men should have each day and 19 percent of what women need daily. Niacin helps your body turn food into energy.