How Many Calories Are in Oven Cooked Potatoes?

January 14, 2026 •

3 min read

A medium, skin-on baked potato contains around 164 calories, making it a surprisingly low-fat, nutrient-rich food before any additions. The number of calories in oven cooked potatoes, however, can change drastically depending on whether you bake or roast them and what you add in the process.

Quick Summary

The calories in oven-cooked potatoes depend on cooking style and added ingredients. Plain baked potatoes are naturally low in calories, while roasting with oil or adding toppings significantly increases the count. Water loss during baking also concentrates calories by weight.

Key Points

Plain baked potatoes are low in calories: A medium, skin-on baked potato contains only around 164 calories before any additions.
Added fats dramatically increase calories: Roasting potatoes with oil or butter can significantly raise the calorie count, with one tablespoon of oil adding about 120 calories.
Toppings make a big difference: Common toppings like sour cream, cheese, and bacon can quickly turn a low-calorie potato into a high-calorie meal.
Water loss concentrates calories: During oven cooking, potatoes lose moisture, meaning a 100g serving of baked potato is more calorie-dense than a 100g serving of raw potato.
Healthier options exist: To reduce calories, use cooking spray instead of oil, choose low-fat toppings like salsa or Greek yogurt, and leave the skin on for added fiber.
Potatoes are nutrient-rich: When prepared simply, potatoes are a good source of potassium, vitamin C, vitamin B6, and resistant starch, which supports gut health.

Plain vs. Prepared: The Calorie Difference

At its core, a potato is a healthy, fat-free, and nutrient-dense vegetable. A medium (173g) baked russet potato with the skin, and with no salt or toppings, clocks in at about 164 calories. This is largely due to its high carbohydrate content, which provides fuel for your body. The story changes, however, as soon as you introduce fats, sauces, or other calorie-dense toppings.

How Oil and Fat Add Up

Adding oil is the single biggest factor that increases the calorie count of oven-cooked potatoes. One tablespoon of olive oil, for example, contains approximately 120 calories. When roasting potatoes, especially in generous amounts of fat, the potatoes absorb some of that oil, directly increasing their caloric value. This is why roasted potatoes generally have a higher calorie count per gram than plain baked ones.

Common Calorie-Boosting Additions:

Butter: A single tablespoon of butter adds about 100 calories.
Sour Cream: Two tablespoons of regular sour cream adds approximately 60 calories.
Cheese: Just one ounce of cheddar cheese can add around 110 calories.
Bacon: Two strips of bacon can add over 100 calories and significant fat.

Calorie Concentration and Cooking Method

Another aspect of oven cooking that affects calorie density is water loss. When you bake or roast a potato, it loses moisture, which concentrates the remaining nutrients and calories. This is an important distinction to understand when comparing equal weights of raw versus cooked potatoes. While the total calories of the single potato remain the same, 100 grams of baked potato will have a higher calorie count than 100 grams of raw or boiled potato, simply because the baked version is more concentrated.

Healthy Oven-Cooked Potato Techniques

For those looking to enjoy oven-cooked potatoes with fewer calories, there are several simple strategies to employ:

Use low-calorie cooking spray: Instead of dousing potatoes in oil, use a low-calorie cooking spray for a crispy texture with minimal fat addition.
Parboil first: Parboiling potatoes before roasting can reduce cooking time and the amount of oil needed for crispiness.
Choose healthier toppings: Opt for low-fat or low-calorie alternatives. Instead of sour cream, use plain Greek yogurt. Swap cheese for nutritional yeast for a cheesy flavor with fewer calories. Topping with salsa, chili, or fresh herbs and spices adds flavor without significant calories.
Eat the skin: The skin is where a significant amount of fiber and many vitamins and minerals are concentrated. Eating the skin also increases satiety, helping you feel full for longer.

Comparing Cooking Methods: Baked vs. Roasted

This table illustrates how the preparation method for a medium russet potato (approx. 173g) affects the final calorie count.


Preparation Method	Calories (approx.)	Added Fat	Description
Baked (plain)	164	Minimal to none	Cooked in the oven without oil, butter, or toppings.
Roasted (with oil)	200+	Variable	Diced potatoes coated in oil and roasted until crisp.
Baked (with butter & sour cream)	224+	Significant	A classic preparation with higher calorie toppings.
Twice-Baked (with cheese & bacon)	370+	Significant	A decadent preparation with substantial added ingredients.

The Health Benefits of Potatoes

Despite their reputation in some diet circles, potatoes offer numerous health benefits, particularly when prepared mindfully. They are excellent sources of potassium, vitamin C, and vitamin B6. Potassium is crucial for regulating blood pressure, with a medium baked potato having more than double the amount found in a medium banana. Potatoes also contain resistant starch, a fiber-like substance that can promote gut health and help regulate blood sugar, especially in cooked and cooled potatoes. Including potatoes as part of a balanced meal with protein and other vegetables helps regulate their impact on blood sugar. For more information on the nutritional benefits, check out this guide from the University of Minnesota Extension on a balanced potato diet.

Conclusion: Mindful Preparation is Key

How many calories are in oven cooked potatoes is not a single number, but a result of the cooking method and additions. While a plain oven-baked potato is a low-fat, nutrient-dense food, roasting with oil or adding high-calorie toppings can quickly increase the total count. By being mindful of your preparation—using minimal oil, opting for healthier toppings, and eating the nutrient-rich skin—you can enjoy delicious oven-cooked potatoes as part of a healthy diet.

Frequently Asked Questions

No, baking a potato does not add calories. The total calorie count of the potato itself remains the same as its raw state. However, because baking removes water, the potato becomes more calorie-dense by weight.

The calorie count for a roasted potato varies greatly depending on the amount of oil used. A serving of roasted potatoes prepared with oil and seasonings typically has a higher calorie count than a plain baked potato of the same size, often exceeding 200 calories.

A baked potato is generally healthier and lower in calories because it requires little to no added fat. Roasted potatoes, while still nutritious, are often prepared with oil, which increases the overall calorie and fat content.

Toppings that add flavor without excess calories include fresh herbs, spices, salsa, non-fat Greek yogurt, and steamed vegetables like broccoli. These options enhance taste while keeping the meal light.

Yes, potato skin is very healthy and contains a significant amount of the potato's dietary fiber, potassium, and antioxidants. It is recommended to eat the skin for maximum nutritional benefit.

To make them healthier, use a minimal amount of cooking oil or opt for a cooking spray. Season with herbs and spices instead of salt, and choose low-fat, nutrient-dense toppings like beans or salsa over butter, cheese, and sour cream.

The calorie counts of different potato varieties, like russets and red potatoes, are similar when compared by weight. The primary factors influencing calorie count are cooking methods and added ingredients, not the potato type itself.