Medium Potato Calories: Exact Count & Nutrition Facts

A medium potato (about 5.3 ounces or 150g with skin) contains approximately 110 calories, 26 grams of carbohydrates, and 2.5 grams of fiber. This nutrient-dense food also provides 27% of your daily vitamin C needs and 26% of potassium requirements, making it a valuable addition to balanced diets when prepared healthily.

Understanding exactly what you're consuming matters when managing your nutrition. Whether you're meal prepping, tracking macros, or simply curious about your favorite comfort food, knowing the precise nutritional profile of a medium potato helps you make informed dietary choices without sacrificing flavor or satisfaction.

What Exactly Qualifies as a Medium Potato?

Before examining calories, we need to clarify what "medium" means in potato terms. According to the USDA's standard measurements:

Size Category	Weight	Dimensions
Small	138g (5 oz)	2-1/4" diameter
Medium	156g (5.5 oz)	2-3/4" diameter
Large	254g (9 oz)	3-1/4" diameter

This standardization comes from the USDA's FoodData Central database, which nutrition professionals and researchers rely on for accurate food composition analysis. When recipes or nutrition labels reference a "medium potato," they're typically referring to this 150-160g measurement.

Nutritional Breakdown of a Medium Potato

A medium russet potato with skin provides impressive nutritional value beyond just calories. Here's the complete profile according to USDA data:

• Calories: 110
• Carbohydrates: 26g (9% of daily value)
• Fiber: 2.5g (10% of daily value)
• Protein: 3g
• Vitamin C: 17mg (27% of daily value)
• Potassium: 620mg (26% of daily value)
• Vitamin B6: 0.4mg (20% of daily value)
• Manganese: 0.2mg (9% of daily value)

The skin contains nearly half the fiber content, so skipping it significantly reduces nutritional benefits. Potatoes naturally contain zero fat and zero cholesterol, making them heart-healthy when prepared without added fats.

How Cooking Methods Impact Calorie Content

The preparation method dramatically affects the final calorie count of your potato. While the raw potato maintains its base nutritional profile, what you do with it changes everything:

• Baked (with skin): 110 calories - retains most nutrients
• Boiled (with skin): 100 calories - slight nutrient leaching into water
• Steamed: 105 calories - preserves more water-soluble vitamins than boiling
• Mashed (with milk, no butter): 120 calories
• French fries (1 medium potato cut): 365 calories
• Hash browns (with oil): 220 calories

This context boundary matters significantly for calorie counters. The potato itself isn't high-calorie, but preparation methods can transform it. Research published in the Journal of Food Science confirms that boiling and steaming preserve more nutrients than frying, while baking maintains the most complete nutritional profile.

Potatoes Compared to Other Common Carbohydrate Sources

How does a medium potato stack up against other staple foods? This comparison helps contextualize potato calories within balanced meal planning:

Food (per 150g)	Calories	Carbohydrates	Fiber	Protein
Medium potato (baked)	110	26g	2.5g	3g
White rice (cooked)	190	42g	1.4g	4g
Whole wheat pasta	174	37g	6g	7g
Quinoa (cooked)	222	39g	5g	8g
Sweet potato (baked)	135	31g	4g	2g

While potatoes contain fewer calories than many grain-based carbohydrates, they provide comparable energy with additional vitamins and minerals. The American Journal of Clinical Nutrition published research showing that potatoes consumed as part of balanced meals don't negatively impact weight management when prepared healthily.

Practical Tips for Including Potatoes in Healthy Eating Patterns

Based on my culinary science background, here are actionable strategies for enjoying potatoes while maintaining your nutritional goals:

1. Always keep the skin on - it contains valuable fiber and nutrients that help with satiety
2. Choose baking or boiling over frying to maintain the natural low-calorie profile
3. Pair with protein sources like grilled chicken or fish to balance blood sugar response
4. Add vinegar before cooling - research from the European Journal of Clinical Nutrition shows this increases resistant starch by 30-50%, reducing glycemic impact
5. Use Greek yogurt instead of sour cream as a topping to add protein without excess fat

Professional chefs understand that the cooking technique dramatically affects the nutritional properties of potatoes. When cooled after cooking, potatoes develop resistant starch, which functions like fiber in your digestive system. This evolution in our understanding of potato nutrition has transformed how culinary professionals recommend preparing this versatile vegetable.

Addressing Common Misconceptions About Potato Calories

Many people avoid potatoes thinking they're inherently fattening, but this oversimplification ignores important nutritional context. Potatoes have been misunderstood due to:

• Confusing the base vegetable with high-calorie preparations like french fries
• Overlooking the significant nutrient density relative to calorie content
• Ignoring research showing potatoes can be part of successful weight management plans

A comprehensive review published in The American Journal of Clinical Nutrition concluded that potatoes don't negatively impact body weight when consumed as part of balanced dietary patterns. The key is preparation method and portion control - a medium potato itself contains fewer calories than many commonly recommended carbohydrate sources.

How Potatoes Fit Into Different Dietary Approaches

Whether you're following a specific eating pattern, potatoes can often be incorporated thoughtfully:

• Mediterranean diet: Perfect fit when prepared with olive oil, herbs, and vegetables
• DASH diet: Excellent potassium source for blood pressure management
• Diabetic meal planning: Manage portions and pair with protein/fat to moderate blood sugar response
• Weight management: High volume and water content promotes fullness per calorie

Nutrition professionals increasingly recognize that demonizing entire food groups rarely serves long-term health goals. The Academy of Nutrition and Dietetics emphasizes that potatoes can be part of healthy eating patterns for most people when consumed in appropriate portions and prepared using healthful methods.

How many calories are in a medium potato with skin?

A medium potato (approximately 5.3 ounces or 150g) with skin contains about 110 calories according to USDA FoodData Central. This measurement refers to a russet potato baked with skin intact.

Are potatoes high in carbohydrates?

A medium potato contains about 26 grams of carbohydrates, which is moderate compared to other staple foods. However, it also provides 2.5 grams of fiber and significant potassium and vitamin C, making it more nutrient-dense than many refined carbohydrate sources.

Do potatoes make you gain weight?

Potatoes themselves don't cause weight gain when consumed in appropriate portions. Research shows that how you prepare them matters most - baked or boiled potatoes with skin can be part of healthy eating patterns. The problem arises with high-calorie preparations like french fries or loaded baked potatoes with excessive toppings.

Is it better to eat potatoes with or without skin?

Always eat potatoes with skin when possible. The skin contains nearly half the fiber content and significant amounts of nutrients. Removing the skin reduces the fiber by about 50% and decreases overall nutritional value, though it doesn't significantly change the calorie count.

How do sweet potatoes compare to regular potatoes nutritionally?

Sweet potatoes contain slightly more calories (135 vs 110) and carbohydrates (31g vs 26g) than regular potatoes of the same size, but they provide significantly more vitamin A (as beta-carotene). Regular potatoes offer more potassium and vitamin C. Both can be part of healthy diets when prepared without added fats or sugars.