Small Potato Calories: Exact Count & Nutrition Facts

A small potato (approximately 150g or 5.3 ounces) contains about 130 calories when boiled or baked with skin. This nutrient-dense food provides 30g of carbohydrates, 3g of fiber, and significant amounts of potassium and vitamin C, making it a valuable addition to balanced diets.

Understanding the exact calorie content of small potatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing weight, or simply curious about this versatile vegetable, knowing precise nutritional information empowers your meal planning.

What Qualifies as a Small Potato?

Before examining calories, it's essential to define what nutritionists consider a "small" potato. The USDA standardizes potato sizes based on weight rather than visual appearance:

Size Category	Weight Range	Common Varieties
Small	130-180g (4.6-6.3 oz)	Red Bliss, New Potatoes, Fingerlings
Medium	181-240g (6.4-8.5 oz)	Russet, Yukon Gold
Large	241-350g (8.6-12.3 oz)	Russet Baking Potatoes

When nutrition labels reference "small potatoes," they typically mean those weighing around 150g. This standardization matters because visual size can be deceiving—denser varieties like red potatoes appear smaller than Russets of equal weight.

Nutritional Breakdown of Small Potatoes

A single small potato (150g) delivers impressive nutrition beyond just calories. Here's the complete profile according to USDA FoodData Central:

• Calories: 130
• Carbohydrates: 30g (10% of daily value)
• Fiber: 3g (11% of daily value)
• Protein: 3g
• Potassium: 535mg (15% of daily value)
• Vitamin C: 20mg (22% of daily value)
• Vitamin B6: 0.4mg (20% of daily value)
• Manganese: 0.2mg (10% of daily value)

Notably, nearly half the fiber and substantial nutrient content resides in the skin. Removing the skin reduces fiber by 30% and decreases potassium content significantly.

How Preparation Methods Impact Calorie Content

The cooking method dramatically affects the final calorie count of small potatoes. While the potato itself remains 130 calories, added ingredients and absorption during cooking alter the nutritional profile:

• Boiled with skin: 130 calories (minimal change)
• Baked with skin: 130 calories (slight concentration as water evaporates)
• Steamed: 130 calories (preserves most nutrients)
• Air-fried: 140 calories (absorbs minimal oil)
• Deep-fried: 350+ calories (absorbs significant oil)
• Mashed with milk/butter: 180-220 calories (added ingredients)

Research from the National Center for Biotechnology Information confirms that boiling or baking preserves the lowest calorie count while maintaining maximum nutrient retention compared to frying methods.

Small Potatoes vs. Other Common Carbohydrate Sources

When comparing small potatoes to other carbohydrate sources, they often provide superior nutrition per calorie. This context helps understand their role in balanced eating patterns:

Food Item	Calories	Fiber (g)	Glycemic Index	Protein (g)
Small potato (150g)	130	3	78	3
White rice (150g cooked)	190	0.6	73	4
Whole wheat bread (1 slice)	90	2	69	4
Quinoa (150g cooked)	160	3	53	6

While potatoes have a higher glycemic index than some alternatives, their complete nutrient profile—including resistant starch when cooled—makes them valuable in moderation. The Centers for Disease Control and Prevention confirms that whole potatoes count toward daily vegetable recommendations when prepared healthfully.

Practical Applications for Your Diet

Incorporating small potatoes into your meals requires understanding their role within your overall nutrition goals. Consider these evidence-based strategies:

• Weight management: Enjoy small potatoes as your carbohydrate source with lean protein and non-starchy vegetables. The fiber content promotes satiety.
• Post-workout recovery: The carbohydrate-protein ratio makes small potatoes ideal for replenishing glycogen stores after exercise.
• Blood sugar considerations: Pair with healthy fats and acids (like olive oil and vinegar) to moderate blood sugar response.
• Meal prep advantage: Small potatoes cook faster than larger varieties, making them efficient for batch cooking.

Nutrition professionals at the USDA's MyPlate initiative recommend treating potatoes as a vegetable rather than a starch when planning meals, which helps balance portion sizes appropriately.

Common Misconceptions About Potato Calories

Several myths persist about potato nutrition that deserve clarification based on current research:

• "Potatoes are just empty calories": Actually, they provide significant potassium (more than bananas) and vitamin C.
• "All preparation methods yield similar nutrition": Deep frying increases calories by 150-200% compared to baking.
• "Potatoes cause weight gain": Studies in The American Journal of Clinical Nutrition show potatoes don't uniquely contribute to weight gain when prepared healthfully and eaten in appropriate portions.
• "Sweet potatoes are always healthier": Both have nutritional advantages—regular potatoes provide more potassium while sweet potatoes offer more vitamin A.

Understanding these distinctions helps you make informed choices based on your specific nutritional needs rather than popular misconceptions.

Maximizing Nutritional Value: Pro Tips

Implement these chef-tested techniques to get the most nutritional benefit from small potatoes:

• Cook then cool: Refrigerating cooked potatoes increases resistant starch content by up to 50%, improving gut health benefits.
• Keep the skin on: Nearly half the fiber and substantial minerals reside in the skin.
• Pair with vitamin C-rich foods: Enhances iron absorption from the potatoes.
• Avoid overcooking: Steaming preserves more nutrients than boiling.
• Season smartly: Use herbs and spices instead of excessive salt or fats for flavor.

These evidence-based preparation methods transform small potatoes from a simple side dish into a nutritional powerhouse that supports various health goals.

How many calories are in a small red potato?

A small red potato weighing approximately 150g contains about 130 calories when boiled or baked with skin. Red potatoes maintain similar calorie content to other varieties of the same weight, though their slightly denser texture means you might get slightly fewer calories per visual serving compared to Russets.

Are small potatoes good for weight loss?

Yes, small potatoes can be part of a weight loss diet when prepared healthfully and eaten in appropriate portions. Their 130 calories, 3g of fiber, and high potassium content promote satiety. The key is preparation method—baking or boiling without added fats keeps calorie count low, while avoiding frying or excessive butter maintains their weight-friendly profile.

How does the calorie count change when small potatoes are roasted?

Roasting small potatoes (150g) adds minimal calories—typically increasing from 130 to about 140 calories—when using just 1 teaspoon of oil. The high heat causes water loss, concentrating nutrients slightly. Avoid excessive oil (more than 1 tbsp) which can add 120+ extra calories. Tossing potatoes in oil before roasting ensures even coating with minimal fat absorption.

Do baby potatoes have fewer calories than regular small potatoes?

Baby potatoes and small potatoes of the same weight (150g) contain virtually identical calories—approximately 130 calories. The term 'baby' refers to harvesting time rather than nutritional difference. True baby potatoes (new potatoes) might have slightly thinner skins and more moisture, but calorie content remains consistent per gram across potato varieties of similar size.

How many small potatoes equal 100 calories?

Approximately 115g or 4 ounces of small potato equals 100 calories. This typically translates to one small potato that's about 2 inches in diameter. Since potato density varies by variety, weighing provides the most accurate measurement for calorie counting purposes.