Calories in a Potato: Baked, Boiled, Mashed and Fries
How many calories are in a small, medium or large potato – baked, boiled, mashed or as fries – plus carbs, potassium and tips for weight loss.
Potatoes have a bad reputation with many people who want to lose weight – they’re “carbs”, after all. But a plain potato is actually one of the most filling foods there is. So how many calories are in a potato, and where do the calories in potato dishes really come from?
The short answer: a medium baked potato with the skin (173 g) has about 161 calories, and 100 g of boiled potato has about 87 calories. Potatoes have almost no fat, plenty of potassium and fill you up very well. The calories add up with frying, butter, sour cream and cheese: fries have more than three times as many calories per 100 g as boiled potatoes.
Calories in a potato by size
Values are for baked potato with the skin, from the US Department of Agriculture (USDA FoodData Central):
| Size (width) | Weight | Calories |
|---|---|---|
| Small (1.75–2.5 in) | 138 g | 128 kcal |
| Medium (2.25–3.25 in) | 173 g | 161 kcal |
| Large (3–4.25 in) | 299 g | 278 kcal |
| Per 100 g | 100 g | 93 kcal |
Tip: many russet potatoes sold in stores are “large” or bigger. A potato that weighs 300–400 g raw has about 230–310 calories plain.
Calories in potatoes by cooking method
| Potato (100 g) | Calories | Fat |
|---|---|---|
| Raw | 77 kcal | 0.1 g |
| Boiled | 87 kcal | 0.1 g |
| Baked with skin | 93 kcal | 0.1 g |
| Mashed with milk and butter | about 113 kcal | about 4 g |
| Roasted in oil | about 150 kcal | about 5 g |
| Potato salad with mayo | about 145 kcal | about 8 g |
| French fries (fast food) | about 310 kcal | about 15 g |
| Potato chips | about 535 kcal | about 34 g |
The potato itself barely changes – what changes is the fat. Boiling or baking adds almost nothing. Mashing with butter, roasting in oil or frying can double the calories – or, for chips, multiply them by six.
Potato nutrition facts
| Nutrient | Per 100 g (baked) | Per medium potato (173 g) |
|---|---|---|
| Calories | 93 kcal | 161 kcal |
| Carbohydrates | 21.2 g | 36.6 g |
| – of which sugars | 1.2 g | 2.0 g |
| Fiber | 2.2 g | 3.8 g |
| Protein | 2.5 g | 4.3 g |
| Fat | 0.1 g | 0.2 g |
| Potassium | 535 mg | 926 mg |
| Vitamin C | 9.6 mg | 16.6 mg |
| Vitamin B6 | 0.31 mg | 0.54 mg |
A medium baked potato has more than twice as much potassium as a banana – about 20% of what you need in a day. See our list of foods high in potassium. Most of the fiber and much of the potassium is in and just under the skin, so eat it when you can.
Calories in a loaded baked potato
| Topping on a medium baked potato (161 kcal) | Amount | Total calories |
|---|---|---|
| Butter | 1 tbsp (14 g) | about 260 kcal |
| Sour cream | 2 tbsp (24 g) | about 210 kcal |
| Plain Greek yogurt (nonfat) | 3 tbsp (45 g) | about 190 kcal |
| Shredded cheddar | ¼ cup (28 g) | about 275 kcal |
| Butter, sour cream, cheddar and bacon bits | – | about 450 kcal |
| Chili con carne | ½ cup | about 300 kcal |
A fully loaded baked potato can have almost three times the calories of the potato itself. Greek yogurt instead of sour cream gives you the same creamy taste plus protein.
Are potatoes fattening?
Plain potatoes aren’t. In a well-known Australian study, researchers gave people 240-calorie portions of 38 different foods and measured how full they felt. Boiled potatoes came out on top – about three times as filling as white bread, and seven times more than a croissant (Holt et al., European Journal of Clinical Nutrition, 1995).
The problem is how potatoes are usually eaten: as fries, chips, mashed with lots of butter or loaded with cheese. Those versions are high in fat and easy to overeat. Remember that you lose weight only when you eat fewer calories than you burn – see our article on the calorie deficit and find your number with our calorie calculator.
Potatoes and blood sugar
Potatoes have a high glycemic index – about 70–90, depending on the variety and cooking. Mashed and baked potatoes are usually highest. A few things lower the effect:
- Eat them with protein, fat and vegetables, not on their own.
- Cook and cool them: cooled potatoes (for example in potato salad) form some resistant starch, which is digested more slowly.
- Keep portions moderate – one medium potato instead of a large one.
If you have diabetes, ask your doctor or dietitian how potatoes fit into your plan. Read more about low glycemic index foods.
How to eat potatoes when you’re losing weight
- Boil, bake, steam or air-fry them instead of deep-frying.
- Keep the skin on for more fiber and potassium.
- Use Greek yogurt, salsa or herbs instead of butter, sour cream and cheese.
- Fill half the plate with vegetables and add a good protein source.
- Treat fries and chips as an occasional treat, not a side dish.
Count the calories in your potato without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
You can also read how many calories are in a sweet potato and in french fries, and our healthy dinner ideas. For a bag of chips from the store, see our guide to the healthiest chips.
The bottom line
A medium baked potato has about 161 calories, and 100 g of boiled potato about 87. Plain potatoes are low in fat, rich in potassium and one of the most filling foods there is. The calories come from frying, butter, sour cream and cheese – so boil or bake them, keep the skin on and choose lighter toppings.
FAQ
How many calories are in a medium potato?
A medium baked potato with the skin (173 g, about 2.25–3.25 inches across) has about 161 calories. A small one (138 g) has about 128 calories, and a large one (299 g) about 278.
How many calories are in 100 g of potato?
About 77 calories raw, 87 boiled and 93 baked with the skin. 100 g of baked potato has 21 g of carbs, 2.2 g of fiber, 2.5 g of protein and almost no fat.
Are potatoes fattening?
Not by themselves. A plain baked or boiled potato is low in calories and very filling. What makes potato dishes high in calories is the fat: frying, butter, sour cream, cheese and mayonnaise.
Are potatoes good for weight loss?
Plain boiled or baked potatoes can be. In a famous study of 38 foods, boiled potatoes were the most filling of all – about three times as filling as white bread for the same calories. Keep the toppings light and eat them with protein and vegetables.
Does the skin of a potato have calories?
Very few. The skin adds fiber, potassium and some vitamins, so it's worth eating if the potato is washed well. Peeled or not, the calories per 100 g are almost the same.
How many calories are in french fries?
About 300–320 calories per 100 g for fast-food fries. A medium portion has roughly 320–370 calories – more than twice as much as a medium baked potato.
