Small Baked Potato Calories: Exact Count & Nutrition Facts

A small baked potato (approximately 138g or 5 ounces with skin) contains about 130-160 calories, making it a nutrient-dense, naturally low-calorie food option that fits well into balanced meal plans.

When tracking your daily nutrition, knowing the exact calorie count of common foods like potatoes is essential. Whether you're managing weight, following a specific diet, or simply curious about your food's nutritional value, this guide provides science-backed information about small baked potatoes and their role in healthy eating.

What Defines a Small Baked Potato?

Before diving into calorie specifics, it's important to understand what "small" means in nutritional contexts. According to the USDA's standard portion sizes:

Size Category	Weight (with skin)	Diameter
Small	138g (5 oz)	1.5-2.0 inches
Medium	173g (6 oz)	2.0-3.0 inches
Large	278g (10 oz)	3.0-4.25 inches

This standardized sizing comes from the USDA's FoodData Central database, the official U.S. government source for food composition information (fdc.nal.usda.gov). Using these measurements ensures you're getting accurate nutritional information regardless of where you find potato recipes or meal plans.

Nutritional Breakdown of a Small Baked Potato

While calories are important, understanding the complete nutritional profile provides better context for how this food fits into your diet. Here's what you get in a small baked potato with skin:

• Calories: 130-160
• Carbohydrates: 29-35g (10-12% of daily value)
• Fiber: 2.5-3.5g (10-14% of daily value)
• Protein: 2.5-3g
• Vitamin C: 15-20mg (25-33% of daily value)
• Potassium: 500-600mg (14-17% of daily value)
• Vitamin B6: 0.4-0.5mg (25-30% of daily value)

The skin contains nearly half the fiber content, so skipping it significantly reduces the nutritional benefits. This nutrient density makes potatoes a valuable component of balanced diets when prepared healthily.

How Preparation Method Affects Calorie Content

Your cooking method dramatically impacts the final calorie count. Here's how different preparations compare for a small potato:

• Baked with skin (no additions): 130-160 calories
• Baked with skin + 1 tbsp butter: 190-220 calories
• Baked with skin + 2 tbsp sour cream: 180-210 calories
• Baked with skin + 1 tbsp olive oil: 190-220 calories
• Microwave baked (no additions): 130-160 calories
• Boiled (no salt): 120-150 calories

This comparison demonstrates why preparation matters. The potato itself remains low-calorie, but high-calorie toppings can quickly transform it into a less diet-friendly option. For weight management, focus on healthy toppings like Greek yogurt, herbs, or a small amount of cheese.

Small Baked Potatoes in Different Diet Plans

Many people wonder if potatoes fit into specific dietary approaches. Here's how a small baked potato works within common eating patterns:

Weight Loss Diets

With approximately 150 calories and 3g of fiber, a small baked potato can be part of successful weight loss plans. The fiber content promotes satiety, helping you feel full longer. Research published in the Journal of Nutrition shows that high-fiber foods like potatoes with skin can support weight management when consumed as part of balanced meals.

Diabetes Management

People managing diabetes often avoid potatoes due to their carbohydrate content. However, a small baked potato has a moderate glycemic index (around 54-78 depending on preparation), and the fiber helps moderate blood sugar response. The American Diabetes Association recommends including potatoes in diabetes meal plans with appropriate portion control and pairing with protein and non-starchy vegetables.

Low-Carb and Ketogenic Diets

With about 30g of carbohydrates, a small baked potato generally doesn't fit strict low-carb or ketogenic diets that typically limit carbs to 20-50g daily. However, some modified low-carb approaches might include a small potato occasionally as a carbohydrate source.

Maximizing Nutritional Value: Smart Preparation Tips

Follow these evidence-based strategies to get the most nutritional benefit from your small baked potatoes:

1. Keep the skin on: The skin contains nearly half the fiber and significant nutrients. Always wash thoroughly before baking.
2. Avoid excessive oil: Instead of coating in oil before baking, try using cooking spray for minimal added calories.
3. Cool before eating: Letting your potato cool slightly increases resistant starch content, which has additional gut health benefits.
4. Pair with protein: Combine with lean protein sources like grilled chicken or fish to create a balanced meal that stabilizes blood sugar.
5. Choose healthy toppings: Opt for Greek yogurt instead of sour cream, herbs instead of cheese, or salsa for flavor without excess calories.

Common Misconceptions About Potato Calories

Several myths persist about potatoes and their role in healthy eating:

• "Potatoes are fattening": Potatoes themselves are not inherently fattening. A small baked potato contains minimal fat and moderate calories. The issue arises with high-calorie toppings and preparation methods.
• "All potatoes have the same nutrition": Different varieties (russet, red, Yukon gold) have slightly different nutritional profiles, though the differences are relatively minor for calorie counting purposes.
• "Potatoes lack nutrients": Potatoes provide significant potassium, vitamin C, and B vitamins, especially when eaten with the skin.

Practical Applications for Daily Meal Planning

Here's how to incorporate small baked potatoes into your weekly meal planning:

• As a side dish: Replace higher-calorie sides like rice or pasta with a small baked potato (130-160 calories vs. 200+ for many grain sides).
• In meal prep: Bake several small potatoes at once and refrigerate for quick healthy meals throughout the week.
• For portion control: Using the small size (5 oz) helps manage carbohydrate intake while still providing satisfying volume.
• With balanced toppings: Try 1/4 avocado, 1 tbsp Greek yogurt, and chives for a nutrient-dense meal under 250 calories total.

When Small Baked Potatoes Might Not Fit Your Goals

While generally healthy, there are situations where you might want to limit potato consumption:

• During strict low-carb diet phases
• When managing certain digestive conditions like IBS (due to resistant starch content)
• When focusing on maximizing nutrient density per calorie (leafy greens provide more vitamins per calorie)

Remember that dietary needs are individual. What works for one person might need adjustment for another based on health conditions, activity levels, and personal goals.

Final Thoughts on Small Baked Potato Nutrition

A small baked potato provides a nutrient-rich, naturally low-calorie food option that fits well into most balanced eating patterns. By understanding the actual calorie content (130-160 for a 5-ounce potato with skin) and making smart preparation choices, you can enjoy this versatile food while meeting your nutritional goals. The key is focusing on the whole food rather than fearing carbohydrates, and being mindful of portion sizes and preparation methods that maintain its nutritional integrity.

How many calories in a small baked potato without skin?

A small baked potato without skin (approximately 113g) contains about 110-140 calories. Removing the skin reduces both calories and valuable fiber content, as the skin contains nearly half the potato's fiber.

Are small baked potatoes good for weight loss?

Yes, small baked potatoes can support weight loss when prepared without high-calorie additions. With about 150 calories and 3g of fiber, they provide satisfying volume and nutrients while fitting within calorie goals. The key is portion control and healthy toppings like Greek yogurt instead of sour cream or butter.

How does the calorie count change if I add toppings to my small baked potato?

Toppings significantly impact total calories. Adding 1 tablespoon of butter increases calories by 100, while 2 tablespoons of sour cream adds 60 calories. Healthier options like 2 tablespoons of Greek yogurt add only 20-30 calories. Always factor in toppings when tracking your potato's nutritional value.

Is a small baked potato healthier than rice or pasta?

Compared to equal portions, a small baked potato generally provides more potassium, vitamin C, and fiber than white rice or pasta. While all are carbohydrate sources, the potato's nutrient density makes it a valuable option when prepared healthily. For calorie control, a small baked potato (150 calories) has fewer calories than a standard cup of cooked rice (200+ calories).

Can I eat small baked potatoes on a low-carb diet?

A small baked potato contains approximately 30g of carbohydrates, which typically exceeds the daily limits for strict low-carb or ketogenic diets (usually 20-50g total carbs). However, some modified low-carb approaches might include a small potato occasionally. For very low-carb diets, consider lower-carb alternatives like cauliflower mash instead.