How many calories are in 1 roast potato? A nutritional breakdown

January 7, 2026 •

3 min read

According to nutritional data, a single medium-sized roast potato cooked with fat contains approximately 203 calories. However, the calorie count can vary significantly based on factors like the amount and type of oil used, the potato's size, and the specific roasting method.

Quick Summary

The calories in a single roast potato depend on several factors, primarily the size of the potato and the amount of fat used during cooking. Healthier preparation methods can significantly reduce the total calorie count, making this classic side dish a nutritious option.

Key Points

Calories vary significantly: A medium roast potato with added fat is typically around 203 calories, but this can fluctuate widely.
Fat is the main calorie source: The amount and type of oil or fat used during roasting have the biggest impact on the final calorie count.
Healthier roasting options exist: Using an air fryer, oil spray, or a very hot oven with minimal oil can drastically reduce the calorie content.
Consider the potato's size: A larger potato will naturally have more calories than a smaller one, regardless of cooking method.
Boiled potatoes are lower in calories: Compared to roasting, boiling is a much lower-calorie cooking method for potatoes.
Potatoes offer nutritional benefits: With their skin on, potatoes are a good source of fiber, potassium, and vitamins, and are virtually fat-free on their own.

The Primary Factors Influencing Roast Potato Calories

Determining the precise number of calories in a single roast potato is not a one-size-fits-all answer. The final calorie count is heavily dependent on several variables that are controlled during the cooking process. Understanding these factors allows for better nutritional management, especially for those watching their intake.

Potato Size and Variety

The size of the potato is the most straightforward variable. A larger potato inherently has more carbohydrates and, therefore, more calories before any fat is added. For example, a medium potato (around 136g raw weight) will have a lower base calorie count than a large one (175g+). While different potato varieties have slightly different nutritional profiles, this difference is minor compared to the impact of cooking fats. Varieties like Maris Piper or King Edward are often used for roasting due to their fluffy texture, which absorbs fat differently than a waxy new potato.

The Impact of Added Fats

The biggest source of added calories in a roast potato comes from the cooking fat. Pure potatoes are low in fat and moderate in calories. However, traditional roasting often involves coating the potatoes generously in oil or animal fat (like goose or duck fat), which are high in calories. For context, a tablespoon of olive oil contains about 120 calories, and using multiple tablespoons dramatically increases the total energy content of the dish. Using a small amount of oil, cooking spray, or even an air fryer can drastically reduce the fat absorbed and, consequently, the calories per potato.

Calorie Comparison: Roast vs. Other Preparations

To put the calorie count of a roast potato into perspective, it's useful to compare it with other popular potato cooking methods. This comparison highlights how preparation method is key to controlling calorie intake.


Preparation Method	Calories (per 100g)	Fat Content (per 100g)	Notes
Roasted Potato	Approx. 149 kcal	Approx. 7g	Varies significantly based on added fat. High fat due to oil absorption.
Boiled Potato	Approx. 75 kcal	Approx. 0.1g	Very low calorie, fat-free. Water-soluble nutrients can be lost.
Baked Potato	Approx. 95 kcal	Approx. 0.2g	Retains most nutrients and fiber, especially with the skin on. Calories can increase with toppings.
Deep-fried Chips	Approx. 250-300+ kcal	Approx. 10-14g	High in fat and calories due to deep-frying.

Tips for Making Healthier Roast Potatoes

Just because roast potatoes can be high in calories doesn't mean they are an unhealthy choice. A few simple adjustments can significantly reduce the calorie and fat content while still delivering a delicious, crispy texture.

Prepare a Lower-Calorie Version

Making healthier roast potatoes is all about controlling the fat and temperature. Using an air fryer is a game-changer, requiring only a fraction of the oil used in traditional oven roasting. The hot air circulation creates a crispy exterior with very little fat. For oven roasting, using a cooking oil spray instead of pouring oil can also reduce calories. Another technique is to parboil the potatoes first, which helps fluff up the surface, making them crispy with less oil. You can also try using a non-stick baking sheet to minimize the amount of oil needed.

Boost Your Nutrients

Roast potatoes offer more than just carbohydrates. To maximize nutritional value, consider the following:

Keep the skin on: The skin contains a significant amount of fiber, which aids digestion and can help you feel full. The skin also holds many vital minerals like potassium and magnesium.
Add herbs and spices: Instead of relying on fat for flavor, load up on herbs like rosemary, thyme, or paprika. These add robust flavor without any calories. Spices also contain health-boosting antioxidants.
Choose colorful varieties: Red, purple, and yellow potatoes contain beneficial antioxidants that protect cells from damage.

Conclusion

So, how many calories are in 1 roast potato? The answer is complex, but for an average medium potato prepared with oil, a figure of around 200 calories is a reasonable estimate. The key takeaway is that the preparation method is the primary driver of the calorie count, not the potato itself. By being mindful of the oil or fat used, and exploring lower-fat cooking methods like air-frying, you can enjoy this classic side dish as a nutritious part of a balanced diet. Remember that potatoes, particularly with the skin on, offer valuable nutrients and are a filling option that can help with appetite control.

For more information on the nutritional value of different potato cooking methods, you can review expert advice from sources like the BBC Food website.

Frequently Asked Questions

To get a more accurate number, first determine the approximate raw weight of your potato. Then, account for the type and amount of fat you used. For example, add the calories of the oil used to the base calorie count of the potato, then divide by the number of potatoes in your batch.

It depends on the preparation. Mashed potatoes with a lot of butter and cream can have more calories than a lightly oiled roast potato. However, plain boiled or baked potatoes are generally the lowest-calorie option.

Using a cooking oil spray is an excellent low-fat alternative. You can also roast potatoes without oil by parboiling them, then shaking them in a pan with some semolina to create a crispy texture, as some recipes suggest.

Both are healthier than saturated fats like goose fat. Extra virgin olive oil is often preferred for its health benefits and flavor, but both are suitable and have similar calorie counts.

No, the skin itself is very low in calories. It adds fiber and nutrients, but not a significant amount of calories. The extra calories come from the fat used in cooking that the skin may absorb.

Yes. A great method is to parboil the potatoes, drain them well to let them steam dry, then shake them in the colander to rough up the edges. Use a minimal amount of oil or cooking spray and roast in a very hot oven or an air fryer.

A baked potato has fewer calories because it does not absorb the high-calorie oil or fat used for roasting. A plain medium baked potato has approximately 164 calories, while a similarly sized roast potato with added fat is about 203 calories.