How Many Calories in One Potato: Complete Nutrition Guide

A medium-sized (5.3 oz/150g) raw potato contains approximately 110 calories. This foundational nutrition fact varies based on potato type, size, and preparation method. Understanding these variables helps you accurately track your intake whether you're meal planning, managing dietary goals, or simply curious about this versatile staple food.

When tracking your daily nutrition, knowing exactly how many calories is one potato becomes essential for accurate meal planning. Potatoes often get misunderstood in dietary discussions, but they're actually a nutrient-dense food when prepared thoughtfully. Let's explore the precise calorie counts across different varieties and cooking methods to help you make informed choices.

Understanding Potato Calorie Basics

Before diving into specifics, it's important to recognize that "one potato" isn't a standardized measurement. The calorie content depends primarily on three factors: variety, size, and preparation method. The United States Department of Agriculture (USDA) provides official nutrition data that serves as our most reliable reference point for these calculations.

Potato Varieties and Their Calorie Counts

Different potato types have slightly varying nutritional profiles. While the differences aren't dramatic, they matter when tracking precise calorie intake. Here's how common varieties compare based on USDA FoodData Central measurements:

Potato Variety	Medium Size (5.3 oz/150g)	Calories	Carbohydrates
Russet	5.3 oz (150g)	110	26g
Yukon Gold	5.3 oz (150g)	100	23g
Red Potato	5.3 oz (150g)	100	23g
Sweet Potato	5.3 oz (150g)	112	26g

This comparison shows that while Russets have slightly more calories than other common varieties, the differences are minimal. The USDA database confirms these values through laboratory analysis of representative samples, providing reliable data for nutrition tracking.

How Size Impacts Calorie Counting

When someone asks how many calories is one potato, the answer depends heavily on portion size. Many people don't realize that "one potato" can range from 50 to over 300 calories depending on actual size. Here's a practical size guide:

• Small potato (2-3" diameter, 138g): Approximately 90 calories
• Medium potato (2.5-3.25" diameter, 156g): Approximately 110 calories
• Large potato (3.25-4.25" diameter, 368g): Approximately 260 calories

For accurate tracking, weighing your potatoes provides the most precise measurement. The USDA National Nutrient Database specifies that raw potatoes contain about 77 calories per 100 grams, creating a reliable conversion formula for any size.

Cooking Methods: How Preparation Changes Calorie Content

The way you prepare potatoes significantly impacts their calorie density. Understanding these changes helps answer the common question: how many calories in one potato after cooking?

Boiled or Steamed Potatoes

Boiling causes potatoes to absorb water, slightly reducing calorie density per gram but maintaining the same total calories for the whole potato. A medium boiled potato remains around 110 calories, though the water content increases by approximately 5%.

Baked Potatoes

Baking concentrates flavors by removing moisture. A medium baked potato (5.3 oz) contains about 160 calories—significantly more than raw due to water loss. The USDA confirms that baking reduces water content from 79% to 68%, concentrating the calories in the remaining mass.

Fried Potatoes and French Fries

Frying dramatically increases calorie content through oil absorption. While how many calories is one potato cut into fries depends on thickness and oil absorption, a medium potato transformed into fries typically contains 365 calories—more than triple the raw count. This substantial increase explains why fried preparations impact dietary goals significantly.

Nutritional Value Beyond Calories

When evaluating how many calories is one potato, consider the complete nutritional package. Potatoes offer impressive nutrient density:

• Excellent source of vitamin C (providing 28% of daily value in a medium potato)
• Rich in potassium (more than a banana)
• Contains vitamin B6, magnesium, and iron
• Provides 3 grams of dietary fiber when eaten with skin

The Harvard T.H. Chan School of Public Health emphasizes that potatoes' nutritional value makes them valuable in balanced diets when prepared healthfully. Their naturally fat-free composition and complex carbohydrates provide sustained energy release.

Practical Tips for Accurate Calorie Tracking

For those monitoring their intake, here are actionable strategies:

1. Weigh before cooking - Raw potatoes provide the most consistent measurement baseline
2. Account for added ingredients - A tablespoon of butter adds 100 calories, sour cream adds 60
3. Track preparation method - Baking concentrates calories while boiling maintains them
4. Use standardized portions - A medium potato (5.3 oz) is the USDA reference amount

Registered dietitians recommend keeping potato skins intact when possible, as they contain valuable fiber and nutrients while adding minimal calories. This simple practice enhances nutritional value without significantly impacting your calorie count.

Common Misconceptions About Potato Calories

Several myths persist about potato nutrition that affect how people answer how many calories is one potato:

• Myth: Potatoes are high in empty calories
  Fact: They provide essential vitamins, minerals, and fiber alongside carbohydrates
• Myth: All potato preparations have similar calorie counts
  Fact: Preparation method can triple or quadruple the calorie content
• Myth: Sweet potatoes are always lower in calories than white potatoes
  Fact: They have nearly identical calorie counts per ounce

These misconceptions often lead to inaccurate calorie tracking. The Academy of Nutrition and Dietetics confirms that potatoes can be part of healthy eating patterns when prepared appropriately and portion-controlled.

How Potatoes Fit Into Different Dietary Approaches

Understanding how many calories is one potato helps incorporate them into various eating patterns:

• Weight management: One medium potato provides 110 calories with substantial volume and fiber
• Diabetes management: Pair with protein and healthy fats to moderate blood sugar response
• Athletic performance: Excellent source of complex carbohydrates for energy replenishment
• Vegetarian/vegan diets: Naturally plant-based with complete protein when paired with other foods

The American Diabetes Association specifically notes that potatoes can be included in diabetes meal plans when portion-controlled and prepared healthfully, contradicting common assumptions about their impact on blood sugar.

How many calories in one small potato?

A small potato (2-3 inches in diameter, approximately 138g) contains about 90 calories when raw. This provides roughly 21 grams of carbohydrates and 2 grams of fiber.

Do potatoes lose calories when cooked?

No, potatoes don't lose calories when cooked - the total calorie content remains the same. However, baking concentrates calories by removing water, while boiling maintains similar total calories with slightly increased water content.

How many calories in one baked potato?

A medium baked potato (5.3 oz or 150g) contains approximately 160 calories. Baking reduces water content, concentrating the calories compared to raw potatoes which have about 110 calories for the same starting weight.

Are potatoes good for weight loss?

Yes, potatoes can support weight loss when prepared healthfully. A medium potato has only 110 calories yet provides substantial volume, fiber, and nutrients. The key is avoiding high-calorie additions like butter, sour cream, or frying.

How many calories in one potato compared to rice?

A medium potato (150g) has about 110 calories, similar to 1/2 cup of cooked white rice (100 calories). Potatoes provide more potassium and vitamin C, while rice typically has slightly fewer carbohydrates per serving.