Medium Potato Calories: Exact Count & Nutrition Facts

A medium potato (approximately 150g or 5.3 ounces) with skin contains 110 calories when baked. This precise count comes from USDA FoodData Central, the most authoritative nutritional database for American consumers.

Understanding the exact calorie content of staple foods like potatoes is essential for effective meal planning and dietary management. Whether you're tracking macros, managing diabetes, or simply making informed food choices, knowing the nutritional profile of common ingredients puts you in control of your health goals.

Breaking Down Potato Calories by Preparation Method

The cooking technique dramatically impacts a potato's calorie density. Here's how different methods affect the final count for a standard medium potato (150g):

Preparation Method	Calories	Key Nutritional Changes
Baked with skin	110	Retains maximum fiber and nutrients
Boiled with skin	100	Slight nutrient leaching into water
Steamed	105	Minimal nutrient loss
Fried (French fries)	365	Absorbs significant oil during cooking
Mashed (with milk/butter)	200	Additives substantially increase calories

This comparison reveals a critical context boundary: the same potato can range from 100 to over 365 calories depending solely on preparation. The USDA's National Nutrient Database confirms these variations through laboratory analysis of cooked samples.

Factors That Change Your Potato's Calorie Count

Several variables affect the final calorie content beyond cooking method:

• Potato variety: Russet potatoes (most common "baking potatoes") contain slightly more calories than Yukon Gold or red potatoes of the same size
• Skin inclusion: Removing the skin eliminates about 10% of the fiber but only reduces calories by approximately 5-10
• Exact size: "Medium" in USDA terms means 148g-180g - a larger specimen could contain up to 150 calories when baked
• Toppings: A tablespoon of butter adds 100 calories, sour cream adds 60, while healthy toppings like Greek yogurt add minimal calories

Nutritional Benefits Beyond Calories

While calorie counting matters, potatoes offer substantial nutritional value that makes them valuable in balanced diets:

• Provides 30% of your daily vitamin C needs (more than tomatoes)
• Contains 15% of recommended daily potassium (more than bananas)
• Delivers 3 grams of satiating fiber when eaten with skin
• Offers resistant starch when cooled after cooking, which supports gut health

Registered dietitians consistently note that dismissing potatoes due to carbohydrate content overlooks their comprehensive nutritional profile. The American Diabetes Association confirms potatoes can be part of diabetes meal plans when portion-controlled and prepared healthily.

Practical Diet Integration Tips

Use these evidence-based strategies to enjoy potatoes while managing calorie intake:

• Always weigh potatoes before cooking for accurate tracking - visual size estimates vary by 30%
• Cool cooked potatoes to increase resistant starch content by up to 50%
• Replace half your mashed potatoes with cauliflower to cut calories by 40% without sacrificing texture
• Use vinegar-based dressings on potato salads instead of mayo to save 100+ calories per serving
• Pair potatoes with protein and vegetables to balance blood sugar response

Common Misconceptions About Potato Calories

Many popular beliefs about potato nutrition don't align with scientific evidence:

• Myth: Potatoes are "empty calories" - Fact: They contain more potassium and vitamin C than many vegetables
• Myth: Sweet potatoes are always lower in calories - Fact: A medium sweet potato actually contains 112 calories versus 110 for white potatoes
• Myth: All carbohydrates in potatoes convert directly to sugar - Fact: The glycemic index varies significantly by preparation method

How Potatoes Compare to Other Common Carbohydrate Sources

When evaluating "how many calories in a medium potato," context matters. Here's how potatoes compare to similar portions of other staples:

• Medium potato (150g): 110 calories
• 1/2 cup cooked brown rice: 108 calories
• 1 slice whole wheat bread: 90 calories
• 1/2 cup cooked quinoa: 111 calories
• 1/2 cup cooked pasta: 99 calories

This comparison shows potatoes sit comfortably within the calorie range of other complex carbohydrate sources when prepared without added fats.

Frequently Asked Questions

Does the calorie count differ between russet and red potatoes?

Yes, though the difference is minimal. A medium russet potato (150g) contains 110 calories when baked, while a red potato of the same weight has approximately 100 calories. The variation comes from slight differences in water and starch content between varieties.

How do I accurately track calories when eating restaurant potatoes?

Restaurant portions often exceed standard sizes. A typical restaurant baked potato weighs 300g or more (220+ calories without toppings). Request dressing on the side and avoid butter-loaded preparations. Many chain restaurants publish nutritional information online for precise tracking.

Are potato calories affected by cooking time?

Cooking time has minimal impact on calorie content, but overcooking can cause nutrient loss. The primary factor is water evaporation - longer cooking reduces weight but concentrates calories per gram. For accurate tracking, weigh potatoes before cooking using USDA standard portions.

Do organic potatoes have different calorie counts than conventional?

No, organic certification affects farming methods but not nutritional composition. A medium organic potato contains the same 110 calories as a conventionally grown one of identical size and variety. The USDA National Nutrient Database doesn't differentiate between organic and conventional for basic nutritional values.