How many calories in a baked potato without skin?

A medium baked potato without skin (130g) contains approximately 145 calories, slightly fewer than with skin due to the removal of fiber-rich skin. However, you lose valuable nutrients and fiber by removing the skin.

Are baked potatoes good for weight loss?

Baked potatoes can be part of a weight loss plan when portion-controlled and prepared without high-calorie toppings. Their high fiber content promotes satiety, but they should be balanced with protein and non-starchy vegetables for optimal weight management.

How do sweet potatoes compare calorie-wise to regular baked potatoes?

A medium baked sweet potato (130g) contains about 112 calories compared to 161 in a regular potato of similar size. Sweet potatoes have more sugar but also significantly more vitamin A. Both can fit into a balanced diet with appropriate portion control.

Does cooling a baked potato change its calorie content?

Cooling a baked potato doesn't reduce its actual calorie count, but it increases resistant starch content, which your body processes differently. This can lead to fewer net calories being absorbed and provides additional gut health benefits.

Baked Potato Calories: Exact Count by Size (USDA Data)

 A medium-sized baked potato (150g) with skin contains approximately 161 calories. This value can range from 93 calories for a small potato (100g) to 275 calories for a large one (275g), depending primarily on size and whether toppings are added.

Understanding the exact calorie content of baked potatoes helps you make informed dietary choices without sacrificing this versatile, nutrient-rich food. Whether you're tracking macros, managing weight, or simply curious about your favorite side dish, knowing these numbers puts you in control of your nutrition.

How Many Calories in a Baked Potato? Breaking Down the Numbers

When you're monitoring your calorie intake, precision matters. The USDA FoodData Central database provides the most reliable nutritional information for plain baked potatoes. Let's examine the calorie counts based on standard serving sizes:

Size Category	Weight (grams)	Calories	Carbohydrates	Protein
Small	100g	93	21g	2.5g
Medium	150g	161	37g	4.3g
Large	275g	275	63g	7.0g
Jumbo	369g	369	84g	9.3g

Source: USDA FoodData Central, ID: 170279 (Potatoes, flesh and skin, baked)

What Actually Affects Baked Potato Calories?

While size is the primary factor, several other elements influence the final calorie count of your baked potato:

1. The Skin Makes a Difference

Leaving the skin on adds minimal calories (about 10-15 extra calories for a medium potato) but significantly boosts fiber content and valuable nutrients like potassium and vitamin C. The skin contains nearly half the fiber found in the entire potato, making it a nutritionally smart choice for most diets.

2. Toppings Transform the Calorie Profile

This is where many people dramatically increase their calorie intake without realizing it. Consider these common additions:

Tablespoon of butter: +102 calories
Tablespoon of sour cream: +26 calories
Tablespoon of bacon bits: +18 calories
Tablespoon of shredded cheese: +30-40 calories
Tablespoon of ranch dressing: +73 calories

A plain medium baked potato becomes a 300+ calorie meal with just a few standard toppings. For lower-calorie alternatives, try Greek yogurt instead of sour cream, or steamed broccoli with a sprinkle of cheese.

3. Preparation Method Matters

While baking is one of the healthiest preparation methods, how you bake affects the outcome. Potatoes cooked with added oil or butter will have higher calories than those baked dry. The USDA data reflects potatoes baked without added fats.

Beyond Calories: The Complete Nutritional Profile

Baked potatoes offer impressive nutritional benefits that extend far beyond their calorie count. A medium potato provides:

Nearly half your daily vitamin C needs
More potassium than a banana (926mg)
3.6g of dietary fiber (14% of daily value)
Significant amounts of vitamin B6, manganese, and magnesium

Unlike many high-carb foods, potatoes have a relatively low glycemic load when eaten with the skin, making them suitable for many balanced eating plans when portion-controlled.

How Baked Potatoes Compare to Other Preparations

If you're watching calories, preparation method significantly impacts the final count:

Baked potato (medium): 161 calories
Boiled potato (medium): 140 calories
Mashed potatoes (medium serving): 237 calories (higher due to added milk/butter)
French fries (medium serving): 365 calories
Hash browns (medium serving): 455 calories

As shown in this comparison from the USDA Food Composition Databases, baking preserves more nutrients and avoids added fats compared to frying or heavy processing.

Practical Guidance for Incorporating Baked Potatoes

Here's how to enjoy baked potatoes while managing your calorie intake:

Portion Control Strategies

Use the palm of your hand as a visual guide - a serving should be about the size of your closed fist. For most adults, this translates to a medium potato (5-6 ounces or 150g) as an appropriate single serving when paired with protein and vegetables.

Smart Topping Combinations

Create satisfying combinations that keep calories in check:

Protein boost: 2 tablespoons Greek yogurt + 1 tablespoon chives + 1 ounce smoked salmon (total: ~180 calories)
Mexican style: 2 tablespoons black beans + 1 tablespoon salsa + 1 ounce shredded cheese (total: ~200 calories)
Mediterranean: 2 tablespoons hummus + steamed spinach + lemon zest (total: ~190 calories)

When Baked Potatoes Might Not Fit Your Goals

While nutritious, baked potatoes may not align with certain dietary approaches:

Very low-carb/keto diets: A medium potato contains 37g net carbs, exceeding daily limits for strict keto
Post-workout recovery: They provide good carbs but lack sufficient protein for optimal recovery without additions
Blood sugar management: Those with insulin resistance may need to pair potatoes with protein/fat and monitor portions carefully

For these situations, consider smaller portions (100g) or substituting with lower-carb vegetables like cauliflower for similar texture with fewer carbs.

Medium baked potato with skin on a white plate

Maximizing Nutritional Value While Baking

To get the most nutrition from your baked potatoes:

Keep the skin on - it contains valuable fiber and nutrients
Avoid piercing too deeply - shallow pricks prevent bursting while minimizing nutrient loss
Don't add salt before baking - it can draw out moisture and nutrients
Cool slightly before eating - allows resistant starch to form, which has additional health benefits

These preparation techniques, recommended by the University of Minnesota Extension, help preserve nutrients while enhancing the potato's natural flavor.

Putting It All Together: Your Baked Potato Guide

Understanding baked potato calories empowers you to make informed choices that fit your dietary goals. Remember that a plain medium baked potato (150g) with skin contains approximately 161 calories - a nutrient-dense option that provides valuable vitamins, minerals, and fiber. By controlling portion sizes and choosing toppings wisely, you can enjoy this versatile food as part of a balanced eating pattern.

Whether you're tracking macros, managing weight, or simply seeking nutritious meal options, baked potatoes offer a satisfying foundation that can be adapted to nearly any dietary approach with smart modifications.