How Many Calories Are in a Baked Potato with Skin and Butter?

November 8, 2025 •

4 min read

According to nutritional data, a plain medium baked potato with the skin contains approximately 161 calories, but adding butter significantly increases this count. Understanding how many calories are in a baked potato with skin and butter is key for anyone tracking their diet, as the final value can vary widely depending on the amount of butter used.

Quick Summary

This guide breaks down the calorie and macronutrient content of a baked potato with skin and butter, providing nutritional estimates based on serving size and topping quantities. It also explores healthier alternatives and tips for preparing a more nutrient-dense version.

Key Points

Medium Potato: A medium baked potato with skin contains roughly 161 calories before any toppings.
Butter's Contribution: One tablespoon of butter adds about 100 calories and 11 grams of fat to the dish.
Total Calories: A medium baked potato with skin and one tablespoon of butter contains approximately 261 calories.
Healthy Alternatives: Greek yogurt, salsa, or low-fat cottage cheese can replace butter to reduce calorie and fat content.
Skin Benefits: Eating the skin significantly boosts fiber, potassium, and vitamin content, making it a more nutritious choice.

The Calorie Breakdown: Potato vs. Butter

The total calorie count for a baked potato with skin and butter is a combination of two main components: the potato and the butter. A medium-sized baked Russet potato (about 213g) with its skin is a nutrient powerhouse, offering a significant amount of potassium, vitamin C, and fiber, with only around 161 calories. The vast majority of its energy comes from carbohydrates, with less than 1 gram of fat naturally occurring. The story changes dramatically, however, once butter is added. One tablespoon of butter adds approximately 100 calories and 11 grams of fat to the dish. The total calorie count is therefore a straightforward addition of these two elements, but the serving size of both ingredients is a critical factor.

Nutritional Composition of a Baked Potato

Beyond just calories, the baked potato with skin offers a range of important nutrients. Eating the skin is particularly beneficial, as it contains a high concentration of fiber, minerals, and antioxidants.

Fiber: The skin contributes to a significant portion of the potato's dietary fiber, which aids digestion and promotes satiety.
Potassium: A large baked potato with skin can provide nearly four times the amount of potassium found in a medium-sized banana.
Vitamins: The potato is a good source of vitamin B6 and vitamin C.
Minerals: It also provides essential minerals such as magnesium, iron, and copper.

Calorie Estimations for Different Servings

The total calorie count is dependent on the size of the potato and the amount of butter. Here is a general guide to help estimate your intake.

Small Baked Potato + 1 tsp Butter: A small potato (approx. 128 calories) plus one teaspoon of butter (approx. 35 calories) equals roughly 163 calories.
Medium Baked Potato + 1 tbsp Butter: A medium potato (approx. 161 calories) combined with a standard tablespoon of butter (approx. 100 calories) results in a total of about 261 calories.
Large Baked Potato + 2 tbsp Butter: A large potato (approx. 290 calories) topped with two tablespoons of butter (approx. 200 calories) can easily reach 490 calories.

Strategies for a Lighter Baked Potato

For those looking to reduce the calorie and fat content without sacrificing flavor, several healthier alternatives to butter exist. Making smart substitutions can transform a calorie-dense dish into a nutritious, satisfying meal.

Comparison Table: Toppings and Calorie Impact


Topping	Approximate Calories (per tbsp or equivalent)	Notes on Nutritional Impact
Butter	~100 calories	Adds saturated fat and a rich flavor.
Non-fat Greek Yogurt	~15-20 calories	A low-calorie, high-protein alternative to sour cream or butter.
Olive Oil	~120 calories	A healthy monounsaturated fat, but higher in calories than butter.
Salsa	~6-8 calories	Adds vibrant flavor with virtually no fat and very few calories.
Low-Fat Cottage Cheese	~10-15 calories	Provides protein and a creamy texture without the high fat content.
Chives/Herbs	<5 calories	Adds flavor with no significant calorie contribution.

Preparing a Lower-Calorie Version

Making small changes to your baked potato preparation can have a big impact on your overall calorie intake. Here are a few ways to lighten it up without compromising on flavor.

Control your butter portion: Instead of a large pat, use just a single teaspoon or half a tablespoon for a hint of flavor.
Use healthy fat alternatives: Substitute butter with a drizzle of heart-healthy olive oil or a spoonful of Greek yogurt.
Load up on veggies: Adding toppings like steamed broccoli, bell peppers, or onions can increase volume and nutrients for minimal calories.
Swap for protein-rich toppings: Options like bean chili, tuna, or low-fat cottage cheese can make the potato a more filling and balanced meal.
Season with herbs and spices: Use a variety of herbs, spices, garlic powder, or onion powder to add flavor without any calories.

The Verdict on Baked Potatoes

A baked potato with skin is a fundamentally healthy food, loaded with fiber, vitamins, and minerals. The total calorie count, and its impact on your diet, is almost entirely determined by the type and amount of toppings you add. While a moderate amount of butter can be part of a balanced diet, excessive use can quickly turn a healthy side dish into a calorie-heavy indulgence. Opting for healthier alternatives or simply being mindful of portion sizes for toppings like butter and cheese can ensure your baked potato remains a nutritious and satisfying part of your meal plan. Remember that preparation matters, and a baked potato can be as healthy or as indulgent as you choose to make it. For more health-conscious options, check out sites like WebMD for their detailed health guides.

Conclusion

In summary, the calorie count of a baked potato with skin and butter is not fixed but is a sum of its parts. A medium baked potato with a single tablespoon of butter contains approximately 261 calories, with the majority of the fat coming from the butter. By controlling the amount of butter or exploring healthier topping alternatives like Greek yogurt or salsa, it is possible to enjoy a delicious baked potato while keeping your calorie intake in check. The key is moderation and making informed choices about your additions to this versatile and nutritious vegetable.

Frequently Asked Questions

The skin adds a negligible amount of calories but provides a significant boost in fiber, vitamins, and minerals. Most of the calories are in the potato's flesh. Therefore, there is very little calorie difference, but a notable nutritional benefit, when keeping the skin on.

While delicious, adding both sour cream and butter significantly increases the calorie and fat content. For a medium potato, adding two tablespoons of sour cream and one tablespoon of butter can push the total calories to over 300, with most of the fat coming from the toppings.

To reduce calories, use a smaller amount of butter (e.g., one teaspoon instead of a tablespoon) or swap it for a low-calorie alternative like non-fat Greek yogurt, salsa, or a sprinkle of nutritional yeast.

Potato size is a primary factor. A small baked potato has fewer calories (approx. 128) than a large one (approx. 290). The bigger the potato, the more calories it contains, even before adding any toppings.

The skin contains high amounts of dietary fiber, which is important for digestion. It also provides a great source of potassium, magnesium, and antioxidants, which support bone and heart health.

Yes, but with careful portion control and moderation. A plain baked potato is a filling and low-calorie food. The key is to limit high-fat toppings like butter. A small pat of butter or a healthier alternative can make it a satisfying meal while staying within a calorie deficit.

Potatoes are a starchy vegetable, and carbohydrates are their primary source of energy. This isn't necessarily bad; potatoes are considered a complex carbohydrate, and when eaten with the fiber-rich skin, they are absorbed more slowly by the body.