Potato Calories: Exact Counts by Type and Preparation

A medium-sized russet potato (5.3 ounces or 148g) contains approximately 168 calories. Sweet potatoes have about 103 calories for a similar medium-sized portion (5 ounces or 130g). Calorie counts vary based on potato type, size, and preparation method.

Understanding potato calories helps you make informed dietary choices without eliminating this versatile, nutrient-rich food from your meals. Whether you're managing weight, tracking macros, or simply curious about nutrition, knowing the precise calorie content of potatoes—and how preparation methods dramatically affect it—gives you practical control over your eating habits.

Exact Calorie Counts by Potato Type

Not all potatoes are created equal when it comes to calorie content. The variety, size, and cooking method significantly impact the final count. Here's what USDA FoodData Central reports for common preparations:

Potato Type	Portion Size	Calories	Carbohydrates	Fiber
Russet (baked)	Medium (148g)	168	37g	3.8g
Sweet potato (baked)	Medium (130g)	103	24g	3.8g
Red potato (boiled)	Medium (150g)	130	29g	2.6g
French fries (fast food)	Medium order (117g)	365	48g	4.2g
Mashed potatoes (homemade)	1 cup (210g)	237	37g	3.7g

This comparison shows how preparation methods can triple the calorie content of potatoes. While a plain baked russet provides 168 calories, the same potato transformed into french fries contains more than double that amount. The USDA National Nutrient Database remains the most reliable source for these standardized measurements (fdc.nal.usda.gov).

How Potato Size Affects Calorie Counting

"Medium" means different things in nutrition science than in everyday language. The USDA defines potato sizes as:

• Small: 138g (about 2" diameter) = 150 calories
• Medium: 173g (about 3" diameter) = 168 calories
• Large: 299g (about 4" diameter) = 290 calories

Restaurant portions often exceed these standards significantly. A typical "baked potato" at many chain restaurants weighs 300-400g—delivering 300-450 calories before adding toppings. Being aware of actual portion sizes prevents unintentional calorie overconsumption.

Nutritional Benefits Beyond Calories

Potatoes offer substantial nutritional value beyond their calorie count. A medium russet potato provides:

• 45% of your daily vitamin C needs
• 26% of vitamin B6 requirements
• 21% of potassium intake
• Significant amounts of magnesium and iron

Sweet potatoes dramatically outperform regular potatoes in vitamin A content, delivering 377% of your daily requirement in one medium serving. The Harvard T.H. Chan School of Public Health notes that potatoes' high potassium content helps regulate blood pressure, while their resistant starch content (especially when cooled after cooking) supports gut health (hsph.harvard.edu).

Preparation Methods That Make the Biggest Difference

Your cooking technique transforms potato nutrition. Consider these evidence-based preparation impacts:

• Boiling: Retains most nutrients but may leach some water-soluble vitamins. Adds no extra calories.
• Baking: Concentrates natural sugars slightly but preserves most nutrients. No added calories from cooking.
• Frying: Absorbs significant oil—adding 100-200+ calories depending on method and oil type.
• Cooling after cooking: Increases resistant starch content by up to 50%, reducing net digestible carbs.

The Academy of Nutrition and Dietetics confirms that adding just 1 tablespoon of butter (102 calories) or sour cream (61 calories) significantly increases the calorie count of a plain potato. Opting for Greek yogurt or salsa instead creates flavorful, lower-calorie alternatives (eatright.org).

Smart Ways to Include Potatoes in Balanced Meals

You don't need to eliminate potatoes to maintain a healthy diet. Try these practical strategies:

• Eat the skin for added fiber (contains nearly half the potato's fiber)
• Pair with protein sources like grilled chicken or fish to balance blood sugar response
• Cool cooked potatoes before eating to increase resistant starch content
• Use smaller portions (4-6 oz) as part of a vegetable-focused meal
• Replace higher-calorie starches like white rice or pasta with potatoes

Registered dietitians recommend viewing potatoes as a vegetable rather than a starch in meal planning. This perspective shift helps incorporate them appropriately within balanced eating patterns without excessive calorie intake.

Frequently Asked Questions

Do potatoes have more calories than rice?

A cooked cup of white rice (158g) contains about 205 calories, while a medium potato (173g) has 168 calories. However, potatoes provide more potassium, vitamin C, and fiber than white rice. Brown rice has similar calories to white rice but more fiber.

Are sweet potatoes lower in calories than regular potatoes?

Yes, a medium sweet potato (130g) contains about 103 calories compared to 168 calories for a medium russet potato (173g). Sweet potatoes also provide significantly more vitamin A and fiber, while regular potatoes contain more potassium and vitamin C.

Does boiling potatoes remove calories?

Boiling doesn't remove calories but may leach some water-soluble nutrients into the cooking water. The calorie content remains essentially the same as raw potatoes. However, boiled potatoes cooled for 24 hours develop resistant starch, which reduces the net digestible carbohydrate content by about 20-25%.

How many calories in a baked potato with butter?

A medium baked potato (168 calories) with one tablespoon of butter (102 calories) totals approximately 270 calories. Using light butter (35 calories per tablespoon) reduces this to about 203 calories. Consider Greek yogurt (37 calories per 1/4 cup) as a lower-calorie alternative that adds protein.

Are potatoes good for weight loss?

Potatoes can be part of a weight loss diet when consumed in appropriate portions and prepared healthily. Their high fiber and water content promote satiety. Research published in the British Journal of Nutrition shows boiled potatoes rank highest for satiety among common foods. Focus on portion control and avoid high-calorie toppings to include potatoes in weight loss plans.