Small Potato Calories: Exact Count & Nutrition Facts

A small potato (approximately 150g or 5.3 oz), such as a baby red or Yukon Gold, contains about 130 calories when boiled with skin. The exact calorie count varies slightly by potato variety and cooking method, but remains a nutrient-dense, naturally low-fat food option that fits well within balanced eating patterns.

Discover exactly how many calories you're consuming with small potatoes and learn practical ways to incorporate them into your diet without compromising your nutritional goals. Whether you're meal prepping, tracking macros, or simply curious about this versatile vegetable, you'll get science-backed information to make informed choices.

Understanding Small Potato Calorie Content

When discussing "small potatoes" in nutritional contexts, we're typically referring to individual potatoes weighing between 100-170 grams (3.5-6 oz). These include varieties like baby reds, new potatoes, or fingerlings that haven't fully matured. Unlike larger russet potatoes that might be measured by the pound, small potatoes offer convenient single-serving portions.

The calorie content in small potatoes primarily comes from carbohydrates, with minimal fat and moderate protein. A medium-small potato (150g) provides approximately:

Nutrient	Amount	% Daily Value*
Calories	130	7%
Carbohydrates	29g	10%
Fiber	2.6g	9%
Protein	3g	6%
Vitamin C	24mg	27%
Potassium	535mg	15%

*Based on a 2,000 calorie diet. Source: USDA FoodData Central, 2023

How Cooking Methods Change Calorie Content

The way you prepare small potatoes significantly impacts their final calorie count. While the potato itself remains relatively consistent in calories, added ingredients and cooking techniques can dramatically alter the nutritional profile:

• Boiled with skin: 130 calories per 150g potato - preserves most nutrients and requires no added fats
• Baked: 145 calories per 150g potato - slight concentration of nutrients as water evaporates
• Steamed: 130 calories per 150g potato - similar to boiling with minimal nutrient loss
• Air-fried: 150-160 calories per 150g potato - depends on oil spray amount
• Roasted with oil: 180-220 calories per 150g potato - varies based on oil quantity

According to research published in the Journal of Food Science, boiling potatoes with their skin intact preserves up to 80% of vitamin C content compared to peeling before cooking. The skin also contributes valuable fiber that helps moderate blood sugar response.

Small Potatoes vs. Other Portion Sizes

Understanding how small potatoes compare to other portion measurements helps with accurate tracking. Many people confuse "small" potatoes with specific weight measurements:

• One small potato (150g raw) = approximately 1 cup diced potato
• One small potato = about 3/4 cup cooked and mashed
• One small potato = roughly 12-15 baby potatoes depending on variety

The USDA's Dietary Guidelines for Americans notes that one cup of cooked potatoes counts as one serving from the vegetable group, providing similar carbohydrate content to other starchy vegetables like corn or peas. This contextual information helps place small potatoes within balanced meal planning.

Practical Incorporation into Daily Eating Patterns

Small potatoes offer remarkable versatility for various dietary approaches. Registered dietitians frequently recommend them as a satisfying carbohydrate source that provides sustained energy without dramatic blood sugar spikes when prepared properly.

For optimal blood sugar management, registered dietitians suggest:

• Keeping the skin on to maximize fiber content
• Pairing with protein sources like grilled chicken or fish
• Adding healthy fats like olive oil after cooking rather than during
• Allowing cooked potatoes to cool before eating to increase resistant starch

Cooling cooked potatoes increases their resistant starch content by up to 50%, according to research from the University of Surrey. This modification transforms some of the digestible starch into a form that acts more like fiber, potentially reducing the overall glycemic impact while promoting gut health.

Common Misconceptions About Potato Calories

Several myths persist about potatoes and their role in healthy eating. Let's clarify the most common misunderstandings:

• Myth: All potatoes are high glycemic and should be avoided for weight management.
  Fact: While potatoes do have a moderate glycemic index, preparation method and what you eat them with significantly impact blood sugar response. Small potatoes with skin, cooled after cooking, have a lower glycemic impact.
• Myth: Sweet potatoes are always lower in calories than white potatoes.
  Fact: A small white potato (150g) contains about 130 calories, while a similar-sized sweet potato has approximately 135 calories - the difference is negligible.
• Myth: Potatoes lack significant nutritional value.
  Fact: Potatoes are excellent sources of potassium, vitamin C, and B6, plus contain valuable phytochemicals, particularly in colored varieties.

The Harvard T.H. Chan School of Public Health emphasizes that potatoes can be part of healthy dietary patterns when prepared in minimally processed ways and consumed in appropriate portions. Their nutrient density makes them valuable for providing essential vitamins and minerals while delivering satisfying carbohydrates.

Small Potatoes Through History and Modern Nutrition

Potatoes have evolved from their origins in the Andes Mountains to become a global staple food. Understanding this historical context helps appreciate their nutritional role today:

• 8,000-5,000 BCE: Potatoes first domesticated in modern-day Peru and Bolivia
• 16th Century: Introduced to Europe by Spanish explorers
• 1719: First brought to North America (Londonderry, New Hampshire)
• 1920s: Development of modern potato varieties with consistent size and shape
• Present Day: Small potatoes increasingly popular for convenience and portion control

According to the International Potato Center, small potato varieties have gained popularity in recent decades due to their convenience for single servings and reduced food waste. This shift aligns with modern nutritional guidance emphasizing appropriate portion sizes for carbohydrate-containing foods.

Practical Tips for Tracking Small Potato Calories

For those monitoring their calorie intake, here are actionable strategies for accurately accounting for small potatoes:

• Weigh potatoes raw before cooking for most accurate measurement
• Remember that cooking concentrates calories slightly as water evaporates
• Track added ingredients separately (oil, butter, seasonings)
• Consider leaving skins on for extra fiber and nutrients
• Pair with non-starchy vegetables to create balanced meals

Nutrition tracking apps like Cronometer and MyFitnessPal have updated their databases to include specific entries for "small potato" (150g), making accurate logging more accessible than ever before. The USDA's FoodData Central remains the most authoritative source for verifying these nutritional values.

How many calories are in one small potato?

A small potato weighing approximately 150 grams (5.3 ounces) contains about 130 calories when boiled with the skin. The exact count varies slightly by variety and cooking method, but generally ranges from 120-145 calories for a single small potato.

Are small potatoes lower in calories than large potatoes?

Calorie content is proportional to weight, not size classification. A small potato has fewer calories than a large potato simply because it weighs less. Per 100 grams, all potato varieties contain approximately 70-80 calories, regardless of size.

Do small red potatoes have fewer calories than other varieties?

No significant difference exists between varieties when comparing equal weights. A 150g red potato contains about 130 calories, similar to Yukon Gold or fingerling potatoes of the same weight. Nutritional profiles vary slightly in micronutrients but not substantially in calorie content.

How does cooking method affect small potato calories?

Boiling or steaming preserves the natural 130-calorie count for a 150g potato. Baking increases calories slightly to 145 due to water loss. Adding oil, butter, or other fats during roasting can increase calories to 180-220 depending on the amount used.

Can I eat small potatoes on a weight loss diet?

Yes, small potatoes can be part of a weight loss diet when consumed in appropriate portions. One small potato (130 calories) provides substantial nutrients and satiety. For best results, keep the skin on, avoid adding high-calorie toppings, and pair with lean protein and non-starchy vegetables.