Medium Baked Potato Calories: Complete Nutritional Facts

A medium baked potato (approximately 173 grams with skin) contains 161 calories. This nutritional powerhouse also delivers 37 grams of carbohydrates, 4.3 grams of fiber, and significant amounts of potassium and vitamin C—making it a nutrient-dense choice for balanced eating.

When tracking your daily nutrition, knowing the exact calorie content of staple foods like baked potatoes helps make informed dietary choices. Whether you're managing weight, monitoring carbohydrate intake, or simply aiming for a balanced diet, understanding the nutritional profile of this versatile vegetable is essential. Let's explore exactly what makes a medium baked potato such a valuable addition to your meal planning.

Defining “Medium”: Size Matters for Accurate Tracking

Before examining calories, we must clarify what constitutes a “medium” baked potato. According to the USDA’s standard reference, a medium potato weighs approximately 173 grams (6.1 ounces) with skin intact. This equals roughly 5 inches in length and 2.5 inches in diameter—about the size of a computer mouse.

Size variations significantly impact nutritional values. To help you visualize portion sizes, here's how different potato sizes compare:

Size Category	Weight (grams)	Calories	Carbohydrates
Small (4" long)	138g	129	29g
Medium (5" long)	173g	161	37g
Large (6" long)	276g	258	59g

This comparison comes directly from the USDA FoodData Central database (accessed September 2023), the most authoritative source for standardized food measurements in the United States. Understanding these precise measurements prevents common tracking errors that occur when estimating portion sizes visually.

Nutritional Profile: More Than Just Calories

While the 161 calories in a medium baked potato provide essential energy, the real value lies in its comprehensive nutrient profile. A single medium potato delivers:

• 37g carbohydrates (12% of daily value)
• 4.3g dietary fiber (17% of daily value)
• 4.3g protein
• 926mg potassium (26% of daily value)
• 27mg vitamin C (30% of daily value)
• 0.5mg vitamin B6 (29% of daily value)

Unlike many starchy foods, potatoes contain no fat or cholesterol. The fiber content, particularly when consumed with skin, supports digestive health and promotes satiety—helping you feel full longer on fewer calories.

How Preparation Changes Nutritional Value

Your cooking method and toppings dramatically affect the final calorie count. Consider these common variations:

• With skin vs. without skin: Removing the skin reduces calories slightly (to 149) but eliminates nearly half the fiber content
• Plain baked: 161 calories (as referenced throughout this article)
• With 1 tbsp butter: Adds 102 calories (total 263)
• With 2 tbsp sour cream: Adds 52 calories (total 213)
• With 1 tbsp olive oil: Adds 119 calories (total 280)

Interestingly, baking preserves more nutrients than boiling. Research from the National Center for Biotechnology Information shows that baking retains up to 90% of vitamin C content compared to 75% with boiling. The dry heat of baking creates less nutrient leaching into cooking water.

Contextual Considerations: When Potatoes Fit Your Goals

Understanding the appropriate context for including baked potatoes in your diet prevents common misconceptions. While excellent for active individuals needing sustained energy, they may require portion adjustment for specific dietary approaches:

• Weight management: The high volume and fiber content make potatoes surprisingly filling per calorie, supporting portion control
• Diabetes management: Pair with protein and healthy fats to moderate blood sugar response (glycemic index 54-64 depending on preparation)
• Athletic performance: Excellent carbohydrate source for pre-workout fueling or post-exercise recovery
• Low-carb diets: May need portion restriction or occasional inclusion depending on your specific carb threshold

The American Diabetes Association specifically notes that “Potatoes can be part of a healthy eating pattern for people with diabetes when portion sizes are controlled and they're prepared in healthy ways.” This represents an important boundary condition many overlook when evaluating this versatile vegetable.

Maximizing Nutritional Benefits: Practical Tips

You can enhance the nutritional value of baked potatoes with these science-backed techniques:

• Always eat the skin: Contains nearly half the fiber and significant potassium
• Cool before eating: Creates resistant starch that functions like fiber in your gut
• Pair with healthy fats: Like olive oil or avocado to increase absorption of fat-soluble vitamins
• Add vinegar: Research from Nutrition Journal shows vinegar can lower the glycemic response by up to 35%
• Combine with protein: Such as Greek yogurt or lean chicken to balance the meal

For meal planning purposes, a medium baked potato typically counts as one carbohydrate serving (15g carbs) plus one starch serving in most dietary frameworks. This dual classification helps integrate it properly into balanced meal structures.

Comparing to Common Alternatives

Understanding how baked potatoes compare to other carbohydrate sources helps make informed choices:

• White rice (1 cup cooked): 205 calories, 45g carbs, 0.6g fiber
• Whole wheat bread (2 slices): 162 calories, 28g carbs, 4.8g fiber
• Quinoa (1 cup cooked): 222 calories, 39g carbs, 5.2g fiber
• Sweet potato (medium): 103 calories, 24g carbs, 3.8g fiber

While each option has unique benefits, the baked potato stands out for its exceptional potassium content—more than a banana—and balanced nutrient profile. The key is selecting the right carbohydrate source based on your specific nutritional goals and how your body responds.

Practical Integration Into Daily Eating

Instead of viewing potatoes as merely a side dish, consider these creative ways to incorporate them into balanced meals:

• Breakfast option: Top with cottage cheese, salsa, and black beans for a protein-rich morning meal
• Lunch solution: Create a loaded potato salad with Greek yogurt dressing and vegetables
• Dinner foundation: Use as a base for lean protein and roasted vegetables
• Snack alternative: Enjoy a small baked potato with hummus for sustained energy

Registered dietitians consistently emphasize that no single food determines dietary quality—it's the overall pattern that matters. When prepared thoughtfully and portioned appropriately, baked potatoes contribute valuable nutrients to a balanced eating plan.

Does the skin of a baked potato contain significant nutrients?

Yes, the skin contains nearly half the fiber and significant potassium content. A medium baked potato with skin provides 4.3g of fiber, while without skin it drops to 2.1g. The skin also contains valuable antioxidants and additional vitamins.

How does cooling a baked potato affect its nutritional value?

Cooling a baked potato creates resistant starch, which functions like fiber in your digestive system. This increases satiety, improves gut health, and reduces the glycemic response by up to 25-35% compared to eating it hot. For maximum benefit, let the potato cool completely before eating.

Are baked potatoes suitable for weight loss diets?

Yes, when prepared without high-calorie toppings. The high volume, fiber content, and nutrient density of baked potatoes promote satiety on relatively few calories. A medium potato contains only 161 calories but provides significant potassium, vitamin C, and fiber, making it a valuable component of balanced weight management plans.

How does the glycemic index of a baked potato compare to other carbohydrates?

The glycemic index of a baked potato ranges from 54-64 depending on preparation method and variety, which is moderate. This compares favorably to white bread (70-85) but higher than sweet potatoes (44-61). Pairing with protein, healthy fats, or vinegar can significantly lower the glycemic response.