Baking Potato Carbs: 37g in Medium Potato (USDA Data)

A medium-sized baking potato (about 173g) contains approximately 37 grams of total carbohydrates, with 4.7 grams coming from dietary fiber, resulting in roughly 32.3 grams of net carbs. This information is based on USDA FoodData Central database measurements for Russet potatoes, the most common variety used for baking.

Understanding the exact carbohydrate content in a baking potato is essential for anyone tracking their nutrition, managing diabetes, or following specific dietary plans like keto or low-carb diets. Getting these numbers right can make the difference between staying within your daily carb limits or accidentally going over.

Why Potato Carb Counts Matter for Your Diet

When you're monitoring your carbohydrate intake, knowing precise nutritional values becomes critical. Baking potatoes are a staple food worldwide, but their carb content often surprises people trying to maintain specific dietary goals. Whether you're an athlete optimizing performance nutrition, someone managing blood sugar levels, or simply tracking macros for weight management, having accurate carb information helps you make informed food choices without unnecessary guesswork.

Detailed Carbohydrate Breakdown by Serving Size

The carbohydrate content in baking potatoes varies based on size and preparation method. Here's the precise nutritional information according to the USDA's FoodData Central database:

Portion Size	Total Carbs	Dietary Fiber	Net Carbs	Calories
100g raw Russet potato	17.5g	2.2g	15.3g	79
Small (138g)	29.6g	3.7g	25.9g	129
Medium (173g)	37.0g	4.7g	32.3g	161
Large (299g)	63.6g	8.1g	55.5g	277

This data comes directly from the USDA FoodData Central, the most authoritative source for nutritional information in the United States. The values represent raw Russet potatoes, which are most commonly used for baking.

How Baking Potatoes Compare to Other Varieties

Not all potatoes are created equal when it comes to carbohydrate content. Understanding these differences helps you make smarter choices based on your nutritional goals:

Potato Variety	Total Carbs (per 150g)	Fiber Content	Glycemic Index
Russet (Baking)	27.2g	3.0g	111
Yukon Gold	25.9g	2.8g	100
Red Potato	24.5g	2.6g	92
Sweet Potato	27.9g	4.0g	70

Source: USDA FoodData Central and American Journal of Clinical Nutrition

As you can see, while Russet potatoes have slightly higher carb content than some varieties, sweet potatoes actually contain more total carbohydrates but offer significantly more fiber and a much lower glycemic index, making them a better option for blood sugar management.

Factors That Change Carb Content in Baked Potatoes

Several variables affect the final carbohydrate content of your baked potato:

Potato Size Matters More Than You Think

The difference between a small and large baking potato can mean an additional 30+ grams of carbohydrates - that's equivalent to two slices of bread. Always weigh your potatoes if you're strictly tracking carbs, as visual estimation often leads to significant miscalculations.

Cooking Method Impact

While baking doesn't significantly change the total carb content, it does affect the glycemic index and how your body processes those carbohydrates:

• With skin: Retains more fiber, resulting in slightly lower net carbs and slower digestion
• Cooled after baking: Forms resistant starch, which functions more like fiber in your digestive system
• Eaten hot: Higher glycemic response compared to cooled potatoes

According to research published in the Journal of Nutrition and Metabolism, cooling a baked potato for 24 hours can increase its resistant starch content by up to 70%, effectively reducing its impact on blood sugar levels.

Practical Tips for Managing Potato Carbs in Your Diet

Knowing the numbers is only half the battle - here's how to apply this information to your daily eating habits:

For Low-Carb and Keto Dieters

If you're following a strict low-carb or ketogenic diet (typically 20-50g carbs per day), a single medium baking potato would exceed your daily limit. Consider these alternatives:

• Use cauliflower mash as a lower-carb substitute (only 5g carbs per cup)
• Try smaller portions of potato combined with non-starchy vegetables
• Opt for sweet potatoes in moderation, which offer more nutrients per carb

For Diabetics and Blood Sugar Management

Pairing potatoes with protein and healthy fats can significantly reduce their glycemic impact. A study in the Diabetes Care Journal found that adding 30g of protein to a potato-based meal reduced post-meal blood sugar spikes by 34% compared to eating potatoes alone.

Portion Control Strategies That Work

Instead of eliminating potatoes completely, try these practical portion strategies:

• Use a kitchen scale for accurate measurement (173g = medium potato)
• Split one medium potato between two meals
• Choose smaller new potatoes instead of large baking varieties
• Leave the skin on to maximize fiber content

Common Misconceptions About Potato Carbs

Several myths persist about potatoes and carbohydrates that deserve clarification:

• Myth: All carbs in potatoes turn to sugar immediately
• Reality: Potatoes contain complex carbohydrates that break down more slowly than simple sugars
• Myth: Potatoes have no nutritional value beyond carbs
• Reality: They're rich in potassium, vitamin C, and B vitamins - one medium potato provides 30% of your daily vitamin C needs
• Myth: Sweet potatoes are always a better choice than white potatoes
• Reality: Both have nutritional benefits; white potatoes offer more potassium while sweet potatoes provide more vitamin A

How to Track Potato Carbs Accurately

For precise carb counting, follow these steps:

1. Weigh your potato before cooking (raw weight is most accurate for nutritional databases)
2. Use a reliable nutrition tracking app with USDA data
3. Account for any toppings (butter adds fat but no carbs, sour cream adds minimal carbs)
4. Consider the cooling effect if eating leftovers (increased resistant starch)

Remember that restaurant portions often contain multiple potatoes worth of carbs - a typical restaurant baked potato frequently weighs 300-400g, which would contain 50-70g of total carbohydrates.

How many net carbs are in a medium baked potato?

A medium baked potato (173g) contains approximately 37 grams of total carbohydrates and 4.7 grams of fiber, resulting in about 32.3 grams of net carbs. Net carbs are calculated by subtracting fiber from total carbohydrates.

Are potatoes high in carbohydrates compared to other foods?

Yes, potatoes are relatively high in carbohydrates. A medium potato contains about 37g of total carbs, which is comparable to 3 slices of bread. However, they also provide significant fiber, potassium, and vitamin C, making them more nutrient-dense than many other high-carb foods.

Does baking a potato change its carbohydrate content?

Baking doesn't significantly change the total carbohydrate content of a potato, but it does affect how those carbs impact your blood sugar. Cooling a baked potato increases its resistant starch content, which functions more like fiber in your digestive system and reduces the glycemic impact.

Can I eat potatoes on a low-carb diet?

On very strict low-carb diets (under 50g carbs daily), a single medium potato would exceed your daily limit. However, some modified low-carb approaches allow small portions (100g or less) of potato, especially when paired with protein and healthy fats to minimize blood sugar impact.

How does the carb content differ between potato varieties?

Russet (baking) potatoes have slightly higher carb content than red or Yukon Gold varieties. A 150g serving of Russet contains about 27.2g carbs compared to 24.5g in red potatoes. Sweet potatoes actually contain more total carbs (27.9g) but offer significantly more fiber and a lower glycemic index.