Calories in 1 Potato: Exact Counts by Type & Preparation

One medium raw potato (about 5.3 ounces or 148g) contains approximately 110 calories. This comprehensive guide breaks down calorie counts by potato variety, preparation method, and serving size - plus practical tips for incorporating potatoes into your balanced diet.

When tracking your daily nutrition, knowing the exact calorie content of common foods like potatoes is essential. Whether you're meal prepping, managing weight, or simply curious about your food, this guide delivers precise, science-backed information you can trust. We've analyzed data from the USDA FoodData Central and leading nutrition authorities to provide accurate calorie counts for various potato types and cooking methods.

Understanding Potato Calorie Variations

Potato calories aren't one-size-fits-all. The actual count depends on three critical factors: variety, size, and preparation method. Many people make the mistake of assuming all potatoes have identical nutritional profiles, but the differences can significantly impact your daily intake.

Potato Type	Size (Raw)	Calories	Carbohydrates	Fiber
Russet (Baking)	5.3 oz (148g)	110	26g	2.1g
Red Potato	5 oz (140g)	100	23g	2.0g
Sweet Potato	5 oz (140g)	90	21g	3.0g
Yukon Gold	5 oz (140g)	105	24g	2.0g

Data sourced from the USDA FoodData Central, the most comprehensive and regularly updated food composition database maintained by the United States Department of Agriculture. This official government resource provides standardized nutritional information based on laboratory analysis of food samples.

How Cooking Methods Transform Calorie Content

The way you prepare potatoes dramatically affects their calorie density. Understanding these changes helps you make informed choices that align with your nutritional goals.

• Boiled (no skin): A medium potato contains about 130 calories - slightly higher than raw due to water loss concentrating nutrients
• Baked (with skin): Approximately 160 calories for a medium potato, as baking removes more moisture
• Mashed (prepared with milk): Around 200 calories, depending on added ingredients
• Fried (French fries): Soars to 365 calories for a medium serving due to oil absorption

According to research published in the Journal of Food Science, boiling potatoes with their skin intact preserves more nutrients while minimizing calorie concentration compared to peeling before cooking. This simple technique maintains fiber content which supports digestion and promotes satiety.

Practical Portion Guidance for Daily Nutrition

Many people struggle with proper portion sizes when including potatoes in their meals. Registered dietitians recommend treating a medium potato (about the size of a computer mouse) as one carbohydrate serving. This provides roughly 30 calories per 100g, making it comparable to other starchy vegetables but lower in calories than refined grains.

For those managing carbohydrate intake, pairing potatoes with protein and non-starchy vegetables creates balanced meals that stabilize blood sugar. A study from the Harvard T.H. Chan School of Public Health found that consuming potatoes as part of mixed meals with fiber-rich vegetables and lean proteins resulted in more stable glucose responses compared to eating potatoes alone.

Beyond Calories: The Nutritional Powerhouse

While calorie count matters, potatoes offer significant nutritional benefits that extend far beyond their energy content. One medium potato provides:

• 30% of your daily vitamin C needs
• 26% of vitamin B6 requirements
• Significant potassium content (more than a banana)
• Natural plant compounds with antioxidant properties

The Academy of Nutrition and Dietetics emphasizes that potatoes' nutrient density makes them valuable components of balanced diets when prepared using healthy cooking methods. Their naturally fat-free composition and high satiety value support weight management when consumed as part of calorie-controlled eating patterns.

Smart Potato Integration for Your Dietary Goals

Whether you're following a weight loss plan, managing diabetes, or simply eating healthier, potatoes can fit your nutritional strategy with these evidence-based approaches:

• For weight management: Choose boiled or baked potatoes with skin, and pair with lean proteins and non-starchy vegetables
• For blood sugar control: Cool cooked potatoes before eating to increase resistant starch content, which has a lower glycemic impact
• For maximum nutrition: Leave skins on during cooking to preserve fiber and nutrients concentrated near the surface
• For meal prep: Store cooked potatoes in the refrigerator for up to 4 days to maintain quality and safety

Remember that context matters most - a single potato's calories represent just 5-6% of a standard 2,000-calorie daily intake. The key is considering how potatoes fit within your overall dietary pattern rather than focusing solely on isolated numbers.

How many calories are in a small potato?

A small potato (about 2 inches in diameter or 100g) contains approximately 70 calories when raw. The exact count varies slightly by variety, with red potatoes typically having slightly fewer calories than russets of the same size.

Do potatoes lose calories when boiled?

Potatoes don't lose calories when boiled, but the concentration changes as water is absorbed. A 100g raw potato has about 70 calories, while 100g of boiled potato contains approximately 87 calories due to water absorption increasing the weight without adding calories.

Are potatoes good for weight loss?

Yes, potatoes can be part of a weight loss diet when prepared healthily. Their high fiber and water content promote fullness, and one medium potato contains only about 110 calories. The key is preparation method - baked or boiled potatoes are better choices than fried versions, and pairing with protein and vegetables creates balanced meals.

How does potato size affect calorie count?

Potato calorie content scales directly with weight. A medium potato (5.3 oz/148g) has about 110 calories, while a large potato (8-10 oz/225-280g) contains 160-200 calories. For precise tracking, weighing your potato provides the most accurate calorie calculation based on the standard 70 calories per 100g for raw potatoes.

What's the lowest calorie way to prepare potatoes?

Boiling potatoes with their skin intact is the lowest calorie preparation method, adding no additional fats. A medium boiled potato contains about 130 calories compared to 160 for baked or 365 for fried. For even lower calorie density, slice potatoes thinly and steam them, which preserves nutrients while minimizing water loss that concentrates calories.