Calories in One Potato: Exact Count by Type and Preparation

A medium-sized raw potato (about 173 grams) contains approximately 161 calories. This number varies based on potato type, size, and preparation method—boiled potatoes retain similar calories while fried versions can double in caloric content.

Understanding the exact calorie count of potatoes helps you make informed dietary choices without eliminating this versatile, nutrient-rich food from your meals. Whether you're tracking macros, managing weight, or simply curious about nutrition, knowing how preparation affects potato calories empowers you to enjoy them strategically.

Why Potato Calories Matter in Your Diet

Potatoes often get unfairly labeled as “bad carbs,” but they're actually packed with potassium, vitamin C, and fiber when prepared wisely. The key is understanding how serving size and cooking methods transform their nutritional profile. According to USDA FoodData Central, potatoes rank among the most nutrient-dense vegetables per calorie, making them valuable for balanced eating when portion-controlled.

Factors That Change Calorie Content

Three critical elements determine your potato's calorie count: variety, size, and preparation. Let's break down each factor with verified data from agricultural research.

Potato Varieties and Their Caloric Differences

Not all potatoes are nutritionally identical. The USDA's comprehensive analysis reveals significant variations between common types:

Potato Type	Weight (grams)	Raw Calories	Key Nutritional Notes
Russet	173	168	Highest starch content, ideal for baking
Red	173	151	Slightly lower carbs, great for boiling
Yukon Gold	156	137	Naturally buttery flavor, medium starch
Sweet Potato	130	112	Higher in vitamin A, lower glycemic index

This comparison comes directly from the USDA FoodData Central database, the gold standard for nutritional information. Notice how sweet potatoes deliver more vitamins while containing fewer calories than white potatoes of comparable edible portions.

How Size Impacts Your Calorie Count

When someone asks “calorie of one potato,” they rarely specify size. A small potato (130g) contains about 121 calories, while a large one (299g) jumps to 277 calories. The visual reference below shows common potato sizes:

Cooking Methods: The Biggest Calorie Variable

Preparation method dramatically alters potato calories. Research from the American Journal of Clinical Nutrition shows:

• Boiled (no skin): 140 calories per medium potato – water absorption slightly reduces calorie density
• Baked (with skin): 165 calories – minimal change from raw state
• Mashed (with milk): 200-240 calories – added dairy increases calories
• French fries: 365 calories – oil absorption nearly doubles caloric content
• Hash browns: 240 calories – pan-frying adds significant fat

These figures come from peer-reviewed studies published by the American Society for Nutrition, demonstrating how cooking transforms potato nutrition.

Practical Application: Using Potato Calories Wisely

Knowing these numbers matters most when applying them to real-world eating. Here's how to incorporate potatoes into various dietary approaches:

For Weight Management

Registered dietitians recommend keeping portions to one medium potato (5-6 ounces) when tracking calories. The fiber content (3.8g per medium potato) promotes satiety, potentially reducing overall calorie intake. A study in the Journal of Nutrition and Metabolism found boiled potatoes ranked highest for fullness among 38 common foods, making them valuable for appetite control.

Dietary Context Matters Most

Consider what you serve with your potato. Adding 2 tablespoons of butter contributes 200 extra calories, while Greek yogurt topping adds protein without excessive fat. The glycemic impact also changes based on accompaniments—pairing potatoes with protein and healthy fats slows glucose absorption.

Common Misconceptions Clarified

Many believe sweet potatoes are always lower in calories than white potatoes, but this depends on portion size. A large sweet potato can contain more calories than a small white potato. Similarly, the “potato skin has most nutrients” claim holds true for fiber and certain vitamins, but the flesh contains significant potassium and vitamin C.

Smart Potato Strategies for Everyday Eating

Implement these evidence-based approaches to enjoy potatoes without calorie concerns:

• Cool before eating: Letting cooked potatoes cool develops resistant starch, which reduces net carbs by up to 25% according to research in Foods Journal
• Keep the skin on: Adds fiber and nutrients while minimally affecting calories
• Pair with vinegar: Studies show acidic components can lower the glycemic response
• Measure portions: Use a kitchen scale initially to understand what 5 ounces of potato looks like

When Potatoes Fit Your Nutritional Goals

Potatoes provide complex carbohydrates that fuel physical activity. Athletes often include them in pre-workout meals for sustained energy. Their potassium content (926mg per medium potato) also supports muscle function and hydration—more than a banana's 422mg. For active individuals, potatoes offer valuable nutrition without excessive calories when prepared simply.

Do potatoes lose calories when boiled?

Boiling doesn't reduce potato calories significantly, but water absorption makes them less calorie-dense by weight. A medium boiled potato contains about 140 calories compared to 161 raw, primarily due to slight nutrient leaching into cooking water.

How many calories in a small baked potato?

A small baked potato (about 130g) contains approximately 121 calories. This assumes no added fats or toppings. Baking concentrates flavors without adding calories, making it one of the lowest-calorie preparation methods.

Are potatoes good for weight loss?

Yes, when portion-controlled and prepared healthily. Potatoes rank highest for satiety among common foods, helping you feel full longer. One medium potato provides 30% of daily vitamin C and 10% of potassium with just 161 calories, making them nutrient-dense options for weight management diets.

Does potato skin add significant calories?

No, potato skin adds minimal calories but significant nutrients. The skin of a medium potato contains about 10-15 additional calories but provides nearly half the fiber and higher concentrations of certain vitamins and minerals compared to the flesh alone.