How many calories are in 450 grams of potatoes? A Calorie Guide

November 6, 2025 •

3 min read

Approximately 347 calories are in 450 grams of raw potatoes. The total calories, however, change significantly depending on the cooking technique. Preparing potatoes by frying, for example, considerably increases the calorie amount.

Quick Summary

The calorie count for 450g of potatoes depends on the cooking method. Boiling and baking offer lower calorie options than frying, which adds fats. Nutritional value, including resistant starch and fiber, is also affected by how the potato is cooked.

Key Points

Cooking Method is Key: Calorie count for 450 grams of potatoes changes drastically based on whether it is baked, boiled, or fried, with frying adding the most calories.
Raw Calories: Approximately 347 calories are in 450g of raw potato.
Healthiest Preparations: Boiling and baking are the healthiest, preserving nutrients while adding minimal fat and calories.
Resistant Starch Benefit: Cooling potatoes after cooking significantly increases resistant starch, a fiber that benefits gut health and blood sugar control.
Potatoes Are Not Unhealthy: Potatoes themselves are not inherently unhealthy; their bad reputation often comes from high-fat toppings or cooking methods.
Nutrient-Dense: Potatoes are packed with potassium, Vitamin C, and fiber, particularly when eaten with the skin on.

Calorie Content and Cooking Methods

The cooking method is the main factor determining the calorie count. Raw potatoes are naturally low in fat, making them lower in calories than fried or mashed versions. The following is a comparison of the calorie content for 450 grams based on different preparation methods.

Raw Potatoes

450g of raw potato, including the skin, has roughly 347 calories. This is the base calorie count for other preparations. Raw potatoes are low in fat, with the calories primarily coming from carbohydrates and protein.

Boiled Potatoes

Boiling potatoes adds few calories if no salt or butter is added. 450 grams of boiled potatoes (cooked without salt) contains about 392 calories. This slight increase from the raw state is because of water content changes. Boiling and then cooling potatoes increases resistant starch, which is a type of fiber that boosts gut health and helps manage blood sugar.

Baked Potatoes

Baking keeps the calorie count relatively low, provided high-calorie toppings are avoided. A 450g baked potato (with skin) contains about 401 calories. Baking concentrates the starches and reduces water content, leading to a slightly higher caloric density than boiled potatoes. Potassium and vitamin B6 content are retained well with this method.

Fried Potatoes (e.g., French Fries)

The calorie count increases significantly when potatoes are fried. Frying potatoes in oil causes them to absorb a significant amount of fat, greatly increasing the total calories. The data for 450g of fried potatoes varies based on the oil used. However, a standard, commercially prepared portion is much higher in calories than home-prepared boiled or baked potatoes. 100g of fried potatoes may contain over 600 calories, which is far more than the 80 calories in 100g of boiled potatoes. Therefore, 450g of deep-fried potatoes could easily exceed 1,500 calories or more.

Calorie Comparison by Cooking Method


Cooking Method	Approximate Calories (per 450g)	Primary Change in Calories	Key Nutritional Notes
Raw	347 kcal	Baseline	Rich in Vitamin C, B6, and potassium; low fat.
Boiled	~392 kcal	Minimal increase due to water changes; fat content remains very low.	Cooling after boiling increases resistant starch, beneficial for gut and blood sugar.
Baked (with skin)	~401 kcal	Concentrates starches; no added fat.	Retains high levels of potassium and fiber.
Fried (with oil)	1,000+ kcal (variable)	Significant increase from absorbed oil.	High in fat and calories; vitamin C is largely destroyed.

Health Benefits of Potatoes

Potatoes offer several nutritional benefits when prepared healthily. Adding high-fat, high-calorie toppings or using a deep frying cooking method can make them less healthy.

Nutrients and Resistant Starch

Potassium: A medium potato has more potassium than a banana, which is key for heart, nerve, and muscle function.
Vitamin C: Potatoes are a good source of Vitamin C, which is an antioxidant that helps prevent cellular damage.
Fiber: The skin of the potato has fiber, which aids digestive health and promotes feelings of fullness.
Resistant Starch: Cooling cooked potatoes increases resistant starch, which improves blood sugar control and provides fuel for gut bacteria.

Making Potatoes a Healthy Part of Your Diet

Consider these tips to enjoy potatoes without overconsuming calories:

Bake and Boil: These methods add minimal extra calories and preserve nutrients.
Keep the Skin On: The skin contains fiber, potassium, and antioxidants.
Use Healthy Toppings: Use herbs, spices, salsa, or Greek yogurt.
Control Portion Sizes: A moderate serving is a good addition to a balanced meal.

Conclusion

The number of calories in 450 grams of potatoes is determined by the cooking method. While a raw potato contains about 347 calories, cooking methods like boiling or baking slightly increase this number. However, frying drastically elevates the calorie content because of oil absorption. Potatoes can be a nutritious part of a balanced diet by choosing healthier preparation methods and mindful toppings, offering a wealth of vitamins, minerals, and resistant starch.

Visit Healthline for more detailed nutritional information on potatoes.

Frequently Asked Questions

No, potatoes themselves are not inherently fattening. They are low in fat and rich in nutrients. Cooking methods, such as deep-frying, and adding calorie-dense toppings make them high in calories.

Boiling or baking potatoes does not add significant calories, if ingredients like oil, butter, or cheese are not added. There may be a small increase in caloric density due to water loss during cooking, but it is minimal compared to other methods.

There are minor nutritional differences between potato varieties, but the calorie content is similar per 100g. However, preparation method and toppings have a greater impact on the final calorie count than the variety of potato used.

Resistant starch is a type of fiber that resists digestion and feeds gut bacteria. The amount of resistant starch in a potato increases when cooked and cooled, which can improve blood sugar control.

Yes, eating the potato skin is beneficial. The skin contains fiber, potassium, and antioxidants, which are vital for health.

Consider healthy toppings such as Greek yogurt, chives, salsa, black beans, or a sprinkle of nutritional yeast instead of high-fat choices like sour cream, cheese, and bacon.

Reduce calorie intake by boiling, steaming, or air-frying instead of deep-frying. Enjoy the skin for extra fiber and choose healthy, low-calorie toppings.