1 Medium Potato Calories: Exact Count & Nutrition Facts

One medium potato (approximately 150g with skin) contains about 110 calories, 26 grams of carbohydrates, 2.5 grams of fiber, and 3 grams of protein according to the USDA FoodData Central database. This nutritional profile makes potatoes a valuable source of energy and essential nutrients in a balanced diet.

Understanding the exact nutritional value of everyday foods helps you make informed choices about your meals. Whether you're tracking calories for weight management, planning balanced meals, or simply curious about what's on your plate, knowing the precise calorie count of a medium potato gives you practical information you can use immediately.

What Exactly Constitutes a Medium Potato?

When nutritionists and food databases refer to a "medium" potato, they mean a specific size that standardizes nutritional calculations. According to the USDA, a medium potato weighs approximately 150 grams (5.3 ounces) with the skin on. This measurement is crucial because potato sizes can vary significantly, affecting their nutritional content.

Size Classification	Weight (grams)	Calories	Carbohydrates (g)
Small potato	130g	100	23
Medium potato	150g	110	26
Large potato	250g	180	42
Russet medium	173g	168	37

This factual comparison from the USDA FoodData Central shows how potato size dramatically impacts nutritional content. Notice that Russet potatoes contain more calories than the standard medium potato reference because they're denser and typically larger.

Complete Nutritional Profile of a Medium Potato

Beyond calories, a medium potato offers impressive nutritional benefits that many people overlook. When prepared properly (with skin), it delivers:

• 26g carbohydrates - primarily complex carbs that provide sustained energy
• 2.5g dietary fiber - nearly 10% of your daily needs, mostly in the skin
• 3g protein - higher than many other vegetables
• 620mg potassium - more than a banana (422mg)
• 28mg vitamin C - about 30% of daily value
• 0.2g fat - naturally almost fat-free

How Cooking Methods Impact Calorie Content

The way you prepare your potato significantly affects its final calorie count. Here's how common cooking methods change the nutritional profile:

• Boiled with skin: Maintains the base 110 calories - best for preserving nutrients
• Baked: Still approximately 110 calories, but concentrates flavors
• Mashed (with milk): Increases to about 140 calories per serving
• Fried: Soars to 300+ calories due to oil absorption
• Air-fried: Approximately 130 calories with crispy texture

Research from the Harvard T.H. Chan School of Public Health confirms that cooking method dramatically impacts the glycemic index of potatoes, with boiling producing the lowest glycemic response compared to baking or frying.

Practical Applications for Your Diet

Knowing the calorie count of a medium potato helps you incorporate this versatile food into various dietary approaches:

• Weight management: A medium potato provides substantial volume and fiber for relatively few calories, helping you feel full longer
• Athletic nutrition: The complex carbohydrates make potatoes excellent pre-workout fuel
• Budget-friendly eating: Potatoes deliver significant nutrition per dollar spent
• Meal planning: Substitute a medium potato for about 1/2 cup of cooked rice or pasta in recipes

Common Misconceptions About Potato Calories

Many people avoid potatoes due to misconceptions about their nutritional value. Let's clarify:

• Myth: Potatoes are "empty calories" - Reality: They provide multiple essential nutrients including potassium, vitamin C, and fiber
• Myth: All potatoes cause weight gain - Reality: The potato itself is low-calorie; problems arise from high-calorie toppings and frying
• Myth: Sweet potatoes are always healthier - Reality: Both have nutritional benefits; regular potatoes contain more potassium while sweet potatoes have more vitamin A

A comprehensive review published in the American Journal of Clinical Nutrition found that when prepared healthily, potatoes can be part of effective weight management strategies and provide valuable nutrients often missing in modern diets.

When Potato Calories Matter Most

Understanding the context in which potato calories become significant helps you make smarter choices:

• For blood sugar management: Pair potatoes with protein and healthy fats to moderate glycemic response
• For athletic performance: Consume potatoes 2-3 hours before exercise for optimal energy delivery
• For weight loss: Stick to one medium potato as a side dish rather than making it the meal centerpiece
• For general health: Always eat the skin to maximize fiber and nutrient intake

Registered dietitians emphasize that potatoes shouldn't be feared but rather understood as part of a balanced eating pattern. The context of your overall diet matters far more than any single food's calorie count.

How many calories are in a medium potato without skin?

A medium potato without skin contains approximately 100 calories, slightly less than the 110 calories when eaten with skin. The skin contains valuable fiber and nutrients, so nutritionists recommend keeping it on for maximum health benefits.

Are potatoes good for weight loss?

Yes, potatoes can be part of a weight loss diet when prepared healthily. A medium potato has only 110 calories but provides significant fiber and nutrients that promote fullness. The key is avoiding high-calorie toppings like butter, sour cream, and cheese, and choosing baking or boiling over frying.

How does a potato's calorie count compare to rice or pasta?

A medium potato (110 calories) contains fewer calories than 1/2 cup of cooked white rice (102 calories) or 1/2 cup of cooked pasta (99 calories), but offers more potassium and vitamin C. Potatoes also provide more fiber than white rice or pasta when eaten with the skin.

Do different potato varieties have different calorie counts?

Yes, different varieties have slight variations. A medium Russet potato (173g) contains about 168 calories, while a medium red potato (150g) has approximately 110 calories. Sweet potatoes of the same size contain about 112 calories but offer significantly more vitamin A. The differences mainly come from water content and density variations between varieties.