How Many Calories in 1 Potato: Complete Nutritional Guide

A medium-sized potato (about 5.3 ounces or 150g) contains approximately 110 calories when baked with skin. This straightforward nutritional fact helps you make informed dietary choices whether you're tracking calories, managing weight, or planning balanced meals.

Understanding potato calories goes beyond a single number. The exact count varies based on potato type, size, and preparation method—critical details for accurate nutritional tracking. This guide delivers precise, science-backed information you can trust for meal planning, dietary management, and making smarter food choices.

Why Potato Calorie Counts Matter for Your Diet

Whether you're counting calories for weight management, tracking macros for fitness goals, or managing health conditions like diabetes, knowing the exact calorie content of potatoes helps you make informed decisions. Potatoes often get misunderstood in nutrition discussions—they're not just "empty carbs" but nutrient-dense vegetables packed with vitamins, fiber, and minerals when prepared properly.

Standard Calorie Counts by Potato Type

The USDA FoodData Central database provides the most reliable nutritional information for raw and cooked potatoes. Here's what their comprehensive analysis reveals:

Potato Type	Size	Calories (Raw)	Calories (Baked)	Calories (Boiled)
Russet	Medium (5.3 oz/150g)	110	168	134
Yukon Gold	Medium (5.3 oz/150g)	100	150	120
Red Potato	Medium (5.3 oz/150g)	100	150	120
Sweet Potato	Medium (5 oz/140g)	103	180	112
Fingerling	Medium (3.5 oz/100g)	70	105	84

Data source: USDA FoodData Central, Release 1.0 (2023)

How Preparation Method Dramatically Changes Calorie Content

What you do with your potato significantly impacts its calorie profile. The cooking process affects water content, density, and often adds additional ingredients that boost calories substantially:

• Baking: Increases calorie density as water evaporates (a raw 150g potato becomes about 130g when baked)
• Boiling: Minimal calorie change, but water absorption can make portions seem larger
• Frying: Adds significant calories from oil absorption (French fries: 312 calories per 100g)
• Mashed: Calories increase with added butter, milk, or cream (plain mashed: 123 calories per 100g vs. with dairy: 200+)
• Skin-on vs. peeled: Keeping the skin adds fiber and nutrients while adding minimal calories

Practical Portion Guidance for Common Scenarios

Understanding real-world portions helps translate nutritional data into practical meal planning:

• Restaurant portions: Often serve 8-10 oz potatoes (225-280g), containing 250-350 calories before toppings
• Meal prep containers: A standard 1-cup serving of diced potatoes equals approximately 115 calories
• Weight management: For 300-calorie meals, limit to one small potato (4 oz) with non-starchy vegetables
• Active lifestyles: Athletes can benefit from larger portions (6-8 oz) as quality carbohydrate sources

Nutritional Context: More Than Just Calories

While calorie count matters, potatoes offer valuable nutrients that make them worthy of inclusion in balanced diets:

• Excellent source of vitamin C (providing about 30% of daily needs in one medium potato)
• High in potassium (more than a banana) which supports healthy blood pressure
• Good source of vitamin B6, manganese, and dietary fiber (especially with skin)
• Naturally fat-free and cholesterol-free
• Contains resistant starch when cooled after cooking, which benefits gut health

Common Misconceptions About Potato Calories

Several myths persist about potatoes and their role in healthy eating:

• "Potatoes are just empty calories" - False: They contain significant vitamins, minerals, and fiber
• "All potatoes spike blood sugar" - Oversimplified: Glycemic index varies by type and preparation
• "Sweet potatoes are always healthier" - Not necessarily: Both have nutritional benefits depending on dietary needs
• "Potatoes cause weight gain" - Misleading: Preparation method and portion size determine impact on weight

Smart Strategies for Including Potatoes in Balanced Meals

Maximize the nutritional benefits while managing calorie intake with these practical approaches:

• Choose smaller portions (4-6 oz) of boiled or roasted potatoes instead of fried versions
• Always leave the skin on for added fiber and nutrients
• Pair with protein sources and non-starchy vegetables for balanced meals
• Cool cooked potatoes to increase resistant starch content
• Use herbs and spices instead of high-calorie toppings like butter and sour cream
• Measure portions rather than estimating to maintain accurate calorie tracking

When Potato Calories Might Require Special Attention

Certain health conditions may require modified approaches to potato consumption:

• Diabetes management: Monitor portion sizes and pair with protein/fat to moderate blood sugar response
• Kidney disease: May need to limit potassium-rich foods like potatoes
• Weight loss goals: Focus on smaller portions of boiled or roasted potatoes rather than fried versions
• Digestive sensitivities: Some people with IBS may need to limit certain potato preparations

Tracking Potato Calories Accurately

For precise nutritional tracking:

• Weigh potatoes before and after cooking to account for water loss
• Use food scales rather than volume measurements for accuracy
• Consider the entire dish when tracking (e.g., potato salad includes added calories from mayo)
• Reference the USDA FoodData Central database for the most current nutritional information
• Account for all added ingredients in your preparation method

How many calories in a small potato (3.5 oz)?

A small potato weighing approximately 3.5 ounces (100g) contains about 70 calories when raw. When baked, this increases to approximately 105 calories due to water loss during cooking.

Do potatoes have more calories when baked or boiled?

Baked potatoes have slightly more calories than boiled potatoes of the same raw weight because baking removes water, concentrating the calories in a smaller mass. A 5.3 oz raw potato has 110 calories, becomes 168 calories when baked (due to water loss), and 134 calories when boiled.

How many calories in a potato without skin?

Removing the skin from a medium potato (5.3 oz) reduces the calorie count by about 10-15 calories, as the skin contains fiber and some nutrients. A peeled medium potato contains approximately 95-100 calories when raw compared to 110 calories with skin.

Are sweet potatoes higher in calories than regular potatoes?

Sweet potatoes contain slightly more calories than white potatoes of the same weight. A medium sweet potato (5 oz) has about 103 calories raw compared to 100-110 for white potatoes. When baked, sweet potatoes reach approximately 180 calories versus 150-168 for white potatoes due to their higher sugar content.

How does frying affect potato calorie content?

Frying dramatically increases potato calorie content through oil absorption. While a raw 100g potato has 70 calories, the same weight becomes 312 calories when fried as French fries. The exact increase depends on oil type, temperature, and frying duration.