Potato Calories: 110 in Medium Potato (Exact Counts)

A medium-sized potato (about 5.3 ounces or 148g) with skin contains approximately 110 calories. This count varies based on potato type, size, and preparation method—boiled or baked potatoes maintain this baseline, while fried preparations can double or triple the calorie content.

Understanding potato calories helps you make informed dietary choices without eliminating this nutrient-dense staple from your meals. Whether you're tracking macros, managing weight, or simply curious about your food, knowing exactly what's on your plate matters.

What Determines Potato Calorie Content?

Not all potatoes deliver the same calorie count. Three key factors change the numbers significantly:

Potato Type	Size (148g)	Calories (with skin)	Carbohydrates
Russet	Medium	110	26g
Yukon Gold	Medium	100	23g
Red Potato	Medium	100	22g
Sweet Potato	Medium	103	24g

Data sourced from USDA FoodData Central (2023 database) shows these baseline values for raw potatoes. The carbohydrate content directly impacts the calorie count since potatoes are primarily composed of starch.

How Preparation Changes Calorie Counts

What you do with your potato dramatically affects its nutritional profile. The same medium Russet potato transforms as follows:

• Boiled with skin: 110 calories (minimal change)
• Baked with skin: 129 calories (water loss concentrates nutrients)
• Mashed (no additions): 134 calories
• French fries (148g): 312 calories (oil absorption)
• Hash browns with oil: 240 calories

This preparation timeline reveals why cooking method matters more than the potato itself when managing calorie intake. Traditional baking preserves nutritional integrity better than modern fried preparations that became popular in the 20th century.

Why Potatoes Deserve a Place in Balanced Diets

Despite calorie concerns, potatoes offer exceptional nutritional value beyond their energy content. One medium potato provides:

• 37% of your daily vitamin C needs
• 32% of vitamin B6 requirements
• 27% of potassium intake
• Significant fiber when eaten with skin

Recent dietary surveys from the National Health and Nutrition Examination Survey show Americans increasingly recognize potatoes' nutritional benefits. Consumer sentiment has shifted from viewing potatoes as "empty carbs" to appreciating them as nutrient-dense whole foods when prepared healthily.

Practical Tips for Managing Potato Calories

Implement these evidence-based strategies without sacrificing flavor or satisfaction:

1. Keep the skin on - Adds fiber that slows digestion and increases satiety
2. Choose baking over boiling - Concentrates nutrients without adding fat
3. Pair with protein - Combines with eggs, chicken, or beans to balance blood sugar
4. Use healthy fats sparingly - A teaspoon of olive oil instead of butter cuts saturated fat
5. Try vinegar trick - Adding acid before cooling creates resistant starch that reduces net carbs

Registered dietitians from the Academy of Nutrition and Dietetics confirm these approaches help maintain potato's place in healthy eating patterns. The key isn't eliminating potatoes but understanding how to prepare them for optimal nutritional benefit.

Common Misconceptions About Potato Nutrition

Several myths persist about potato calories that deserve clarification:

• "Potatoes are high glycemic and should be avoided" - While potatoes rank higher on the glycemic index, eating them cooled with vinegar lowers their glycemic impact significantly
• "Sweet potatoes are always healthier" - Both types offer unique nutrients; regular potatoes provide more potassium while sweet potatoes have more vitamin A
• "All preparation methods yield similar calories" - As shown in our data, frying can triple calorie content through oil absorption

Your Potato Questions Answered

Here are solutions to common concerns about potato nutrition:

How many calories in a small potato?

A small potato (about 2.5 inches in diameter or 130g) contains approximately 90 calories when baked with skin. This size provides about 20g of carbohydrates and maintains the same valuable micronutrient profile as larger potatoes.

Do potatoes lose calories when cooked?

Potatoes don't lose calories during cooking, but water loss can concentrate nutrients. A raw 148g potato has 110 calories, while the same potato baked (now weighing about 130g) has 129 calories. The total energy remains similar, but the density increases as moisture evaporates.

Are potatoes good for weight loss?

Yes, when prepared properly. Studies published in the Journal of Nutrition show boiled or baked potatoes increase satiety more than pasta or rice. Their high fiber content (when skin is eaten) and resistant starch formation when cooled help control appetite. The key is avoiding high-calorie additions like butter, sour cream, or frying.

How does potato size affect calorie count?

Potato calorie content scales directly with weight. A 100g Russet potato has about 79 calories, so a 200g potato contains approximately 158 calories. The USDA standard medium potato (148g) serves as the reference point for most nutritional databases, but you can calculate calories proportionally based on actual weight.

Which potato variety has the fewest calories?

Among common varieties, Yukon Gold and red potatoes have slightly fewer calories than Russets. A medium Yukon Gold (148g) contains about 100 calories compared to 110 in a Russet. However, the difference is minimal—preparation method affects calorie content far more significantly than variety selection.