How many calories are in 150 grams of cooked potatoes? A nutritional breakdown

November 3, 2025 •

4 min read

A plain, medium-sized baked potato (approx. 150g) contains about 160 calories. However, the real answer to how many calories are in 150 grams of cooked potatoes? depends heavily on the specific cooking method used, as this can dramatically alter the final energy density of your meal.

Quick Summary

The calorie content for 150 grams of cooked potatoes is highly dependent on preparation, with boiled potatoes containing the fewest calories. Baking concentrates calories due to water loss, while roasting with oil adds significant fat and energy. Understanding these differences is key for managing your diet and health.

Key Points

Calorie Variation by Method: 150 grams of boiled potatoes have the fewest calories (~129-131 kcal), while baked and roasted potatoes (with oil) have higher amounts (~160 kcal and ~200+ kcal, respectively).
The Skin is Nutritious: Cooking potatoes with the skin on retains more fiber, potassium, and other vitamins. Removing the skin reduces the overall nutrient content.
Fats Add Most Calories: The primary factor that increases the calorie count of a potato is the addition of cooking oil or high-fat toppings like butter and cheese.
Resistant Starch Benefits: Cooling cooked potatoes can increase their resistant starch content, which functions like fiber to improve digestive health and blood sugar control.
Healthy Preparation is Key: To keep potatoes a healthy part of your diet, choose boiling, baking, or steaming, and use low-fat toppings such as herbs and spices rather than butter or sour cream.
Potatoes are Nutritious, Not Fattening: The vegetable itself is not high in calories. Its reputation for being fattening comes from high-calorie preparation methods and portion sizes.

The Core Nutritional Value of a Potato

Before diving into the calorie counts based on cooking methods, it's important to recognize that a potato itself is a nutrient-dense food. Without any additions, a medium, plain potato (around 150g) is naturally low in fat, cholesterol, and sodium. It provides a solid foundation of carbohydrates for energy, along with essential vitamins and minerals.

Key nutrients found in potatoes include:

Vitamin C: Acts as an antioxidant and is crucial for immune function. Potatoes were a vital source of this vitamin historically to prevent scurvy.
Potassium: A medium potato contains more potassium than a banana, which is vital for heart health and maintaining fluid balance.
Dietary Fiber: Especially when the skin is left on, potatoes are a good source of fiber, which aids in digestion and promotes a feeling of fullness.
Resistant Starch: Potatoes contain resistant starch, which isn't fully absorbed by the body and can feed beneficial gut bacteria. This content can actually be increased by cooking and then cooling the potato.

How Cooking Methods Impact Calorie Counts

The way a potato is prepared is the most significant factor determining its final calorie count. The methods primarily differ in how they affect the potato's water content and whether they add extra fat.

Boiled Potatoes

Boiling is one of the most basic and lowest-calorie cooking methods. When a potato is boiled, it absorbs water, which helps to keep its energy density low. Some sources indicate that a 150g portion of plain, boiled potato (without skin) contains around 129 calories. Another source cites 130 calories for a 150g boiled potato, without butter. This makes boiled potatoes an excellent, low-fat option for a healthy diet.

Baked Potatoes

Baking a potato involves removing moisture from the tuber, which concentrates the nutrients and calories into a smaller final weight. A medium, 150g baked potato with its skin on, and no added fats, contains about 160 calories. While slightly higher in calories per gram than a boiled potato, it retains all its fiber and nutrients, as nothing leaches into cooking water. However, the calorie count can skyrocket when toppings like butter, cheese, and sour cream are added.

Roasted Potatoes (with oil)

Roasting often involves coating the potato in oil or fat, which drastically increases the calorie count. For example, a 150g portion of roasted potatoes prepared with oil can contain around 213 calories, and the fat content increases significantly. A light drizzle of olive oil, along with herbs and spices, can make a healthier roasted potato compared to heavily oiled or deep-fried versions.

Comparison Table: 150g Cooked Potatoes

To illustrate the difference clearly, here is a breakdown of a 150g serving based on common cooking methods. It's important to remember that these values can vary slightly depending on the potato variety and exact cooking conditions.


Cooking Method	Approximate Calories (150g)	Key Nutritional Change
Boiled (plain)	129–131 kcal	Absorbs water, lowest calorie density. Some water-soluble vitamins lost.
Baked (plain, with skin)	~160 kcal	Loses water, concentrating calories and nutrients. Fiber retained with skin.
Roasted (with oil)	~200–215 kcal	Calories significantly increase due to added fat. Variable based on oil amount.

Tips for Healthy Potato Preparation

If you want to enjoy potatoes as part of a healthy diet, focus on preparation methods that don't add excessive fat or calories. Here are some tips:

Keep the skin on: The skin contains a significant amount of fiber and other nutrients. Washing and scrubbing the skin thoroughly is all that's needed.
Limit added fats: Instead of butter or large amounts of oil, consider flavor-enhancing additions that are low in calories. Herbs like rosemary or paprika, spices, and a small amount of low-fat Greek yogurt can be great alternatives.
Consider a 'resistant starch' meal: Cooking potatoes and then allowing them to cool before eating can increase their resistant starch content, which promotes digestive health. This doesn't mean eating them cold, as they can be reheated with much of the benefit intact.
Mind your portion sizes: While potatoes are not inherently unhealthy, consuming a reasonable portion is always a good practice, especially if you add calorie-dense toppings.

Conclusion

In summary, the number of calories in 150 grams of cooked potatoes is not a single, fixed number but varies based on preparation. Boiling and baking without added fats are the healthiest and lowest-calorie options, preserving the potato's natural nutrient profile. Frying and using high-fat toppings significantly increase the energy content. By being mindful of your cooking method, you can easily incorporate this versatile and nutritious vegetable into a balanced and healthy diet.

For more information on the nutritional science behind potatoes, consult trusted sources on food and health.

Frequently Asked Questions

Yes, potatoes can be beneficial for weight loss, especially when boiled or baked without added fat. They have a high satiety index, meaning they help you feel full for longer, which can prevent overeating.

Per a standard 150g serving, a baked potato typically has more calories than a boiled one. This is because baking removes moisture, concentrating the calories into a smaller weight, whereas boiling adds water.

Frying potatoes, especially deep-frying, adds significant fat and calories, making them less healthy. The high heat can also degrade some nutrients, such as vitamin C.

From a resistant starch perspective, eating potatoes after they have been cooled and then reheated may be healthier. The cooling process increases the amount of resistant starch, which benefits gut bacteria and blood sugar control.

Microwaving and steaming are often cited as the best cooking methods for preserving a potato's nutrients due to their shorter cooking times and minimal water loss. Boiling can cause some water-soluble vitamins to leach out.

While both offer excellent nutritional benefits, sweet potatoes contain higher levels of Vitamin A. However, white potatoes are a superior source of potassium. The healthiest choice depends on your specific nutritional goals and how each is prepared.

Yes, different varieties of potatoes, such as Russet, red, or sweet potatoes, have slightly different nutritional compositions and water content, which can cause minor variations in calorie counts.