How many calories are in a very small baked potato?

November 6, 2025 •

3 min read

According to the USDA, a small baked potato (1.75" to 2.5" diameter) contains approximately 128 to 131 calories when cooked plain with the skin on. The total calorie count for a very small baked potato can vary slightly based on the specific variety, but it remains a surprisingly low-calorie foundation for a healthy meal.

Quick Summary

A plain, very small baked potato is a low-calorie, nutrient-dense food, typically containing around 128 calories. Its final calorie count is heavily influenced by toppings, with additions like butter or sour cream drastically increasing the energy content. It is a good source of fiber, potassium, and vitamin C.

Key Points

Low-Calorie Base: A very small, plain baked potato contains only around 128 calories, making it a healthy meal foundation.
Toppings Add Calories: Common additions like butter, sour cream, and cheese can dramatically increase the calorie count, sometimes adding hundreds of extra calories.
Nutrient-Dense Skin: Eating the skin is beneficial as it provides significant dietary fiber, promoting fullness and aiding digestion.
Rich in Vitamins and Minerals: Baked potatoes are excellent sources of potassium, Vitamin C, and Vitamin B6.
Baking vs. Frying: Baking is a much healthier cooking method than frying, which adds substantial fat and calories.
Control Your Toppings: Opt for healthier toppings like salsa, Greek yogurt, or steamed vegetables to keep your meal nutritious and lower in calories.

The Core Calorie Count

When you bake a very small potato, its calorie count is relatively low, making it an excellent base for a nutritious meal. A plain, small baked white potato, roughly 1.75 to 2.5 inches in diameter and weighing about 138 grams, contains approximately 128 to 131 calories. The key to keeping this number low is the preparation method. A baked potato is naturally very low in fat, with the majority of its calories coming from carbohydrates. The fiber and skin play a crucial role, not only in adding nutrients but also in contributing to a feeling of fullness, which is beneficial for weight management.

Factors That Influence the Final Calorie Count

While the potato itself is not a high-calorie food, the way it is prepared and the toppings added can dramatically increase the total energy. This is a crucial point for anyone monitoring their calorie intake. The average potato is transformed by common additions:

Fats: A single tablespoon of butter can add approximately 100 calories. Using olive oil instead can offer heart-healthy unsaturated fats, but also adds calories, so moderation is key.
Dairy: Two tablespoons of sour cream add about 60 calories, while a serving of shredded cheddar cheese can add over 100 calories. Opting for low-fat Greek yogurt can be a lower-calorie, high-protein alternative.
Meats: Adding crumbled bacon can add around 100 calories or more, plus significant sodium and saturated fat.
Portion Size: The definition of "small" can be subjective. Larger potatoes naturally have more calories. For instance, a medium potato contains roughly 161 calories, and a large one can have up to 278 calories, based on USDA data.

The Nutritional Powerhouse Within the Spud

Beyond just calories, the humble baked potato offers a variety of important nutrients. Eating the skin is particularly beneficial as it contains a significant portion of the potato's fiber content, which aids in digestion and satiety.

Key Nutrients in a Small Baked Potato:

Potassium: Essential for muscle function and maintaining proper fluid balance, a baked potato can provide a significant amount of this mineral.
Vitamin C: This antioxidant is crucial for immune function and collagen production.
Fiber: Dietary fiber helps regulate blood sugar levels and promotes a feeling of fullness.
Vitamin B6: Important for brain development and metabolism.
Resistant Starch: When a potato is cooked and then cooled, it forms resistant starch, a type of fiber that can benefit gut health and blood sugar control.

Healthier Topping Ideas to Keep Calories in Check

To enjoy a delicious and satisfying baked potato without the added calories, consider these nutritious and flavorful toppings:

Salsa, black beans, and chopped scallions
Steamed broccoli and a sprinkle of low-fat cheese
Plain Greek yogurt with chives and black pepper
Hummus and roasted red peppers
A drizzle of olive oil, fresh rosemary, and garlic powder

Baked Potato vs. Processed Potato Products: A Calorie Comparison

To highlight the health benefits of a plain baked potato, compare its nutritional profile to other potato-based foods. The preparation method drastically changes the calorie density.


Item	Serving Size	Approx. Calories	Primary Calorie Source	Health Considerations
Plain Baked Potato (Small)	~138g	128-131	Carbohydrates	High in fiber, vitamins, and minerals. Naturally low in fat.
Restaurant French Fries	Medium Serving	~370+	Added Fats (Oil)	Significantly higher in calories and fat due to deep-frying.
Bag of Potato Chips	Small Bag (1 1/8 oz)	~140	Added Fats	Lower in fiber, higher in sodium, and often cooked in unhealthy oils.
Loaded Baked Potato (Restaurant)	1 serving	~440+	Toppings (Butter, Cheese, Bacon)	Calorie-dense due to heavy toppings, high in saturated fat and sodium.
Roasted Potatoes (Homemade)	2/3 cup	~104	Added Fats (Olive Oil)	Moderate calories, healthier fats can be used, still retains nutrients.

Conclusion

In summary, a very small baked potato is a low-calorie, nutrient-rich food that can be a healthy part of a balanced diet. Its calorie count is typically around 128-131 calories when prepared without additional fats. The significant calorie increases often associated with potatoes come from high-fat toppings and less healthy cooking methods. By being mindful of your preparation and choosing healthier additions, you can enjoy a flavorful and satisfying baked potato while keeping your calorie intake in check and boosting your fiber and nutrient consumption. For more information on making healthy food choices, you can consult resources like the Mayo Clinic Health System.

Frequently Asked Questions

A plain, very small baked potato, approximately 1.75 to 2.5 inches in diameter, has about 128 to 131 calories.

Yes, toppings can drastically increase the calorie count. For example, adding one tablespoon of butter can add 100 calories, and sour cream or cheese can add 60 to over 100 calories per serving.

Yes, a baked potato, especially with the skin on, provides a good amount of dietary fiber, which is important for digestion and helps you feel full.

No, white potatoes are not inherently bad. While high in carbohydrates, they are also packed with vitamins and minerals. The key is how they are prepared and what they are paired with.

A baked potato is significantly healthier than a fried potato because it avoids the added fat and calories from being deep-fried in oil.

Yes, you can eat potatoes and still lose weight. The key is to manage your overall calorie intake and prepare them healthily, such as by baking, boiling, or roasting them, instead of frying or loading them with high-fat toppings.

Healthy topping alternatives include salsa, steamed broccoli, plain Greek yogurt, chives, herbs, and a small drizzle of olive oil.