Small Potato Calories: Exact Count & Nutrition Facts (2024)

A small potato (approximately 138g or 5 ounces) contains about 100 calories when raw, 110-120 calories when baked, and 100-110 calories when boiled. This precise calorie count helps with accurate meal planning and dietary tracking.

Understanding the exact calorie content of small potatoes is essential for anyone monitoring their dietary intake. Whether you're managing weight, following a specific nutrition plan, or simply curious about your food, having accurate information prevents guesswork in your daily calorie calculations.

What Defines a "Small" Potato?

The term "small potato" can be confusing without standard measurements. According to the USDA FoodData Central database, a small potato is officially defined as weighing approximately 138 grams (5 ounces) before cooking. This standard measurement ensures consistency when tracking calories across different recipes and meal plans.

Visual identification helps when you don't have a kitchen scale:

• Diameter of 1.5-2 inches (about the size of a computer mouse)
• Fits comfortably in the palm of an average adult hand
• Weighs roughly equivalent to a standard deck of playing cards

Calorie Comparison by Preparation Method

How you prepare your small potato significantly impacts its final calorie count. The cooking process affects water content and density, which changes the nutritional profile.

Preparation Method	Calories	Carbohydrates	Fiber
Raw (138g)	100	22g	2g
Baked (138g)	110-120	26g	2.2g
Boiled (138g)	100-110	24g	2.1g
Mashed (138g)	120-140	27g	2.2g

This data comes directly from the USDA's FoodData Central database, the most authoritative source for nutritional information in the United States. The slight calorie increase in baked potatoes occurs because water evaporates during cooking, concentrating the carbohydrates.

Practical Meal Planning Applications

Knowing the precise calorie count of small potatoes helps you make informed decisions in your daily nutrition. Here's how to apply this information practically:

Portion Control Without Guesswork

When tracking calories, many people overestimate or underestimate potato portions. Using the standard 138g small potato measurement eliminates this uncertainty. For weight management, a single small potato provides a satisfying, nutrient-dense option that fits within most calorie-controlled diets.

Cooking Method Matters Most

The preparation technique significantly impacts the final nutritional profile:

• Baking: Preserves most nutrients while concentrating carbohydrates slightly as moisture evaporates
• Boiling: Causes minimal nutrient loss when cooked with skin on
• Avoiding additions: The calorie counts above don't include butter, oil, sour cream, or other toppings that dramatically increase calories

Nutritional Benefits Beyond Calories

Small potatoes offer valuable nutrients that make them a smart choice for balanced eating:

• Vitamin C: Provides about 20% of your daily requirement, supporting immune function
• Potassium: Contains approximately 15% of daily needs, important for blood pressure regulation
• Fiber: The skin contains resistant starch that acts as a prebiotic, supporting gut health
• B vitamins: Contributes to energy metabolism and nervous system function

These nutritional benefits explain why registered dietitians often recommend keeping the skin on when preparing potatoes. The skin contains concentrated fiber and nutrients that would otherwise be lost.

Small Potatoes in Different Dietary Approaches

Understanding how small potatoes fit into various eating patterns helps you make informed choices:

Weight Management

With only 100-120 calories, a small potato provides substantial volume and satiety. Research published in the Journal of Nutrition and Metabolism shows potatoes rank high on the satiety index, meaning they help you feel full longer than many other carbohydrate sources.

Diabetes Considerations

While potatoes contain carbohydrates, their glycemic impact varies by preparation. Cooling boiled potatoes increases resistant starch content, which has a lower glycemic response. The American Diabetes Association notes that potatoes can be part of a diabetes-friendly meal plan when portion-controlled and prepared healthily.

Common Misconceptions About Potato Calories

Several myths persist about potato nutrition that deserve clarification:

• Myth: All potatoes are high-calorie diet killers Fact: A small potato has fewer calories than a medium banana or apple
• Myth: Potatoes have no nutritional value Fact: They provide potassium, vitamin C, and fiber, especially with skin
• Myth: Sweet potatoes are always healthier than white potatoes Fact: Both offer different nutrient profiles; white potatoes provide more potassium

Maximizing Nutritional Value

To get the most nutritional benefit from small potatoes:

1. Cook with skin on to preserve fiber and nutrients
2. Choose baking or boiling over frying
3. Allow cooked potatoes to cool slightly before eating to increase resistant starch
4. Pair with protein sources like grilled chicken or fish for balanced meals
5. Avoid excessive high-calorie toppings that transform a healthy food into a indulgence

Practical Tracking Tips

For accurate calorie counting with small potatoes:

• Weigh potatoes before cooking for most precise measurement
• Use the 138g standard when estimating without a scale
• Account for preparation method in your tracking app
• Remember that restaurant portions often exceed "small" size
• Track toppings separately as they significantly impact total calories

How many calories are in a small baked potato?

A small baked potato (approximately 138g or 5 ounces) contains between 110-120 calories. The slight increase compared to raw potatoes occurs because water evaporates during baking, concentrating the carbohydrates.

Is a small potato good for weight loss?

Yes, a small potato can be part of a weight loss plan. With only about 100-120 calories and high satiety value, it provides substantial fullness for relatively few calories. Research shows potatoes rank high on the satiety index, helping you feel full longer than many other carbohydrate sources.

How do I measure a small potato without a scale?

A small potato is approximately 1.5-2 inches in diameter (about the size of a computer mouse) and fits comfortably in the palm of an average adult hand. Visually, it should be similar in weight to a standard deck of playing cards. For most accurate tracking, weighing is recommended, but these visual cues help when a scale isn't available.

Does boiling potatoes remove calories?

Boiling doesn't remove calories but can cause slight nutrient leaching into the water. A small boiled potato contains about 100-110 calories, similar to raw. To preserve nutrients, avoid over-boiling and consider using the cooking water in soups or sauces to capture any leached nutrients.

Are small potatoes healthier than large potatoes?

The nutritional profile per gram is identical regardless of size. Small potatoes offer portion control benefits, making them easier to incorporate into balanced meals without excess calories. The healthiest approach is choosing appropriate portions based on your dietary needs rather than potato size alone.