How Many Calories Are in 2 Russet Potatoes?

November 4, 2025 •

3 min read

A medium-sized russet potato typically contains around 110 calories, a figure that shifts depending on its size and how it's prepared. Therefore, understanding how many calories are in 2 russet potatoes requires examining the potato's dimensions and cooking method, as factors like adding oil or butter significantly increase the total caloric intake.

Quick Summary

The calorie count for two russet potatoes varies based on size and preparation. Two medium baked russet potatoes contain approximately 336 calories, while two large ones have a higher count. Cooking methods, such as baking versus frying, significantly alter the final calorie total, with added oils dramatically increasing the count.

Key Points

Medium Baked Potatoes: Two medium baked russet potatoes with skin contain approximately 336 calories.
Size and Weight Matter: The calorie count depends directly on the potatoes' size; larger potatoes have more calories.
Cooking Method Impact: Frying significantly increases calories due to added oil, while baking and boiling keep the count low.
Nutrient-Dense: When prepared healthily, russet potatoes are an excellent source of potassium, vitamin C, and fiber.
Nutritious Skin: Leaving the skin on your russet potatoes provides extra fiber and nutrients.
Mindful Toppings: High-fat toppings like butter, sour cream, and cheese add significant calories, so choose healthier alternatives.

The Basic Calorie Count of Two Russet Potatoes

When determining how many calories are in 2 russet potatoes, it's essential to consider the potato's size and weight. Most nutritional data is based on an average or medium-sized potato. According to several sources, two medium-sized, skin-on russet potatoes contain approximately 320 to 337 calories when baked. This figure is based on the potato's natural composition and does not account for added ingredients. A single medium russet potato (around 173 grams) has about 168 calories. This demonstrates that the total caloric value is directly proportional to the potato's mass.

Factors Affecting the Calorie Count

Several factors can dramatically change the final calorie count of your russet potatoes.

Preparation Method

Baking: Two medium baked russet potatoes with skin contain around 336 calories, as baking does not require added fats.
Boiling: Two medium boiled potatoes (without skin) contain slightly fewer calories, around 328, as some starches can be lost in the water. However, boiling with skin on can help retain nutrients.
Frying: This method adds significant calories due to the absorption of cooking oil. For example, 100 grams of fried potatoes can contain over 600 calories, a stark contrast to boiled potatoes at around 80 calories per 100 grams.

Toppings and Add-ons

What you put on your potato matters just as much as how you cook it. A simple baked potato can become a high-calorie meal with the addition of high-fat ingredients.

A tablespoon of butter adds about 102 calories.
A dollop of sour cream adds roughly 23 calories per tablespoon.
Shredded cheddar cheese can add around 114 calories per ounce.

Nutritional Profile of Russet Potatoes

Beyond just calories, russet potatoes offer a variety of essential nutrients. Two medium russet potatoes with skin are a good source of several vitamins and minerals.

Key Nutrients:

Potassium: Essential for heart health and blood pressure regulation. Two medium potatoes provide a substantial amount of your daily needs.
Vitamin C: A powerful antioxidant that supports immune function.
Vitamin B6: Important for brain development and immune system function.
Fiber: Primarily found in the skin, fiber aids in digestion and promotes a feeling of fullness, which can help with weight management.
Iron: Two medium potatoes can provide a notable percentage of your daily iron needs.

Calorie Comparison: Russet vs. Sweet Potato

Understanding how russet potatoes compare to other varieties can be helpful for dietary planning. Here is a comparison based on medium-sized potatoes with their skin on.


Feature	Russet Potato (medium, baked)	Sweet Potato (medium, baked)
Calories	~168 calories	~100 calories
Carbohydrates	~37g	~23g
Fiber	~4g	~4g
Protein	~5g	~2g
Vitamin A	Minimal	Excellent source (high beta-carotene)
Potassium	High	High

How to Prepare Healthy Russet Potatoes

For those mindful of their calorie intake, preparing russet potatoes in a healthy way is simple. The key is to avoid high-fat cooking methods and calorie-dense toppings.

Choose baking or boiling: These methods add minimal or no extra fat.
Keep the skin on: The skin contains most of the potato's fiber and many nutrients. For example, a medium baked russet with skin has about 4 grams of fiber.
Use low-calorie toppings: Instead of butter and sour cream, opt for Greek yogurt, chives, salsa, or a sprinkle of nutritional yeast.
Experiment with seasonings: Enhance flavor with herbs and spices like paprika, rosemary, garlic powder, and black pepper, which add flavor without calories.
Make healthy baked fries: Cut potatoes into wedges, toss lightly with a small amount of olive oil and seasonings, and bake until crispy.

Conclusion

So, how many calories are in 2 russet potatoes? The answer is not a single number, but rather a range influenced by size and preparation. For a baseline, two medium baked russet potatoes contain approximately 336 calories. By opting for low-fat cooking methods like baking or boiling and being mindful of toppings, you can enjoy all the nutritional benefits of russet potatoes without excess calories. These versatile vegetables offer a great source of carbohydrates for energy, along with fiber, potassium, and vitamins, making them a healthy addition to any diet. For more detailed nutritional information on many food items, consider exploring reputable databases such as MyFoodData.

Frequently Asked Questions

A single medium russet potato, weighing around 173 grams and including the skin, contains approximately 168 calories when baked.

The cooking method is crucial. Healthy methods like baking, boiling, or steaming add minimal calories. Frying or deep-frying, however, causes the potato to absorb a large amount of oil, drastically increasing the calorie count.

Yes, when prepared without excessive fats, russet potatoes are very healthy. They are fat-free, cholesterol-free, and a good source of carbohydrates, potassium, vitamin C, and fiber.

The skin itself adds very few calories but is packed with fiber and nutrients. It is highly recommended to eat the skin to maximize the potato's health benefits.

Healthy toppings include Greek yogurt, chives, salsa, black pepper, and other herbs and spices. These add flavor without significantly increasing the calorie content.

A medium sweet potato has slightly fewer calories (~100) than a medium russet potato (~168). While both are nutritious, sweet potatoes are also rich in Vitamin A.

Potatoes do not inherently cause weight gain. Weight gain is caused by a calorie surplus. If prepared healthily and eaten in moderation, potatoes can be part of a weight-loss diet due to their fiber content and ability to make you feel full.