Baked Potato Calories: Exact Count & Nutrition Facts

A medium-sized baked potato (5.3 ounces or 148g) with skin contains approximately 161 calories according to USDA FoodData Central. The exact calorie count varies based on size, cooking method, and toppings—plain baked potatoes are naturally fat-free and packed with essential nutrients like potassium and vitamin C.

Understanding the precise calorie content of baked potatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing weight, or simply curious about this versatile staple, knowing how preparation methods impact calorie count is essential.

What Determines Calories in a Baked Potato?

The calorie count in a baked potato isn't fixed—it depends on several key factors that home cooks and health-conscious eaters should understand. Let's break down what really affects those numbers.

Potato Size Matters Most

Size directly correlates with calorie content. Here's how different sizes measure up according to USDA nutritional data:

Potato Size	Weight	Calories	Carbohydrates
Small (2" diameter)	138g	129	29g
Medium (3" diameter)	173g	161	37g
Large (3.5" diameter)	299g	278	63g
Jacket (fast food)	300g	290	66g

This USDA FoodData Central comparison shows why portion control matters—a large baked potato contains more than double the calories of a small one. The skin contributes valuable fiber while adding minimal calories, making it nutritionally beneficial to keep it on.

How Toppings Transform Calorie Count

What you add to your baked potato dramatically changes its nutritional profile. A plain medium potato (161 calories) becomes a high-calorie meal with common toppings:

• 2 tablespoons sour cream: +52 calories
• 1 tablespoon butter: +102 calories
• 1 ounce cheddar cheese: +113 calories
• 2 tablespoons bacon bits: +44 calories
• 2 tablespoons chives: +2 calories

That seemingly healthy baked potato can quickly become a 474-calorie meal with standard restaurant toppings. Smart substitutions like Greek yogurt instead of sour cream save 30+ calories while adding protein.

Nutritional Benefits Beyond Calories

Baked potatoes offer impressive nutritional value that extends far beyond their calorie count. A medium potato with skin provides:

• 27% of your daily potassium needs (more than a banana)
• 37% of vitamin C requirements
• 4 grams of dietary fiber (16% of daily value)
• Significant amounts of vitamin B6, manganese, and magnesium

Unlike processed carbohydrates, whole baked potatoes contain resistant starch—especially when cooled after cooking—which acts as a prebiotic fiber supporting gut health. This nutritional complexity explains why potatoes have sustained populations worldwide for centuries, as documented in historical agricultural records from the USDA National Agricultural Library.

Smart Strategies for Health-Conscious Eaters

Maximize the nutritional benefits of baked potatoes while managing calorie intake with these evidence-based approaches:

Portion Control Techniques

Use the palm of your hand as a visual guide for appropriate portions—a medium potato roughly matches the size of an average adult's palm. For meal planning, treat potatoes as your carbohydrate source rather than an additional side.

Healthy Topping Alternatives

Transform your baked potato into a balanced meal with these nutrient-dense options:

• 2-3 tablespoons plain Greek yogurt + chives (adds protein, saves 30+ calories)
• Salsa or pico de gallo (adds flavor with minimal calories)
• Steamed broccoli with lemon juice (adds fiber and vitamins)
• Black beans and corn (creates a complete protein profile)

Cooking Method Impact

Baking preserves more nutrients than boiling, which leaches water-soluble vitamins into cooking water. The National Center for Biotechnology Information confirms that baking maintains higher levels of vitamin C and potassium compared to other cooking methods.

Baked Potatoes in Balanced Nutrition

Despite occasional low-carb diet trends, potatoes have earned renewed recognition in mainstream nutrition guidance. The 2020-2025 Dietary Guidelines for Americans include potatoes in recommended vegetable patterns, recognizing their nutrient density and versatility.

For weight management, baked potatoes can be part of successful eating patterns when portion-controlled and paired with protein and non-starchy vegetables. Research published in the American Journal of Clinical Nutrition shows that whole-food carbohydrate sources like potatoes increase satiety more effectively than processed alternatives.

Understanding the complete nutritional picture—not just calories—helps you make informed decisions about incorporating this affordable, accessible food into your healthy eating pattern.

How many calories are in a medium baked potato with skin?

A medium baked potato (5.3 ounces or 148g) with skin contains 161 calories according to USDA FoodData Central. This provides 37 grams of carbohydrates, 4 grams of fiber, and significant amounts of potassium and vitamin C.

Does removing the skin reduce calories in a baked potato?

Removing the skin slightly reduces calories (about 10-15 less) but eliminates valuable fiber and nutrients. The skin contains nearly half the potato's fiber and significant potassium. Nutritionists generally recommend keeping the skin for maximum nutritional benefit.

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 and water content promote satiety. A medium potato has fewer calories than many grain-based carbohydrates and provides essential nutrients often lacking in restrictive diets.

How do baked potatoes compare to french fries nutritionally?

A medium baked potato (161 calories) has significantly fewer calories and fat than a small serving of fast food french fries (typically 300-400 calories). Baked potatoes retain more nutrients since frying destroys some vitamins and adds substantial fat. The preparation method dramatically impacts the nutritional profile of potatoes.

What's the healthiest way to eat a baked potato?

The healthiest approach is eating a medium potato with skin, topped with Greek yogurt instead of sour cream, plus vegetables like broccoli or salsa. Pair it with lean protein and non-starchy vegetables for a balanced meal. Avoid excessive butter, cheese, or bacon which dramatically increase calories and saturated fat.